8 Best Glute Workouts for Women Over 40 Lift and Firm Your Butt

These glute workouts are perfect for women over 40. They build strength, improve hip stability, enhance posture, support joint health, and help counteract the effects of prolonged sitting or natural muscle changes that come with age. The routine targets the gluteus maximus (powerhouse for hip extension), gluteus medius (side stability), and gluteus minimus, along with supporting muscles like hamstrings, quads, and core.

The good news? You don’t need a killer workout or hours in a gym to feel and look great. Just a few minutes each day and some thoughtful moves can firm your legs and glutes, improve your posture, speed up your metabolism, and protect your joints. You’ll also build strength that makes everyday life that much easier.

8 Best Glute Workouts for Women Over 40

Do the full glute workouts routine 3–4 times per week. Start with two sets of each exercise and increase to three sets as you get stronger. Warm up lightly, prioritize slow, controlled movements, and listen to your body.

1. Wall Squat (Static Squat)

This simple isometric hold builds impressive leg endurance and glute activation with zero joint impact, making it ideal for those who want to build strength without putting stress on their knees or hips.

How to Do It:

1. Stand with your back flat against a sturdy wall, feet shoulder-width apart and placed 6–12 inches away from the wall.
2. Slide your back down the wall, bending your knees until they reach approximately 90° (thighs roughly parallel to the floor) or to a comfortable depth.
3. Keep your back pressed firmly against the wall, chest lifted, shoulders relaxed, and knees aligned directly over your toes (avoid letting them cave inward).
4. Hold the position while breathing steadily—don’t hold your breath.
5. Hold time: 30–60 seconds (start with 20–30 seconds if needed and gradually increase).

Why It Works: The static hold engages the quadriceps and glutes intensely without any dynamic movement. This helps build muscular endurance, making everyday actions like standing up from a chair or maintaining balance easier and more controlled.

2. Jump Squats

Skip the loud jump squats that put stress on your knees. This steady, smooth squat will help you build strength without putting stress on your joints.

How to Do It:

1. Stand tall with feet hip-width apart. Turn your toes out just a bit.
2. Bend your knees and lower into a squat. Imagine you’re about to sit in a chair. Keep your chest proud and knees in line with your toes.
3. Press through your heels to stand back up.
4. Keep your speed even and controlled.
5. Do: 12-15 reps

Why It Works: The squat-to-stand movement is one of the most functional exercises you can perform. It’s an essential movement for climbing stairs, lifting things, and getting up from a chair. Doing it slowly helps you develop more control and reduce joint stress.

3. Side-to-Side Jump Squats

This gentle, no-jump exercise strengthens the muscles on the sides of your hips and legs, and improves your side-to-side mobility.

How to Do It:

1. Start standing tall with your feet close together.
2. Take a big step out to the right, and as you do, push your hips back and lower your body into a squat. Keep your left leg straight the whole time.
3. Press your right heel into the ground to stand back up.
4. Step out to the left and repeat the squat on that side.
5. Reps: 10 on the right, then 10 on the left.

Tip: Keep your chest lifted and your back flat. Go slow to really feel your muscles working.

Why It Works: This exercise targets the gluteus medius, which stabilizes your pelvis when you walk or stand on one leg. Weakness in this muscle can cause knee pain and imbalance.

4. Clamshells

Don’t let its small range of motion fool you. This classic exercise strengthens the gluteus medius, the muscle that keeps your hips and knees aligned and happy.

How to Do It:

1. Lie on your right side with your head resting on your bottom arm or a pillow for comfort.
2. Bend both knees about 90° and stack your hips and knees directly on top of each other, feet together.
3. Keeping your feet touching (like they’re glued), slowly lift your top (left) knee toward the ceiling as high as you can without rotating your pelvis.
4. Pause for a breath at the top, feeling the squeeze in your side glute.
5. Lower the knee back down slowly and with control.
6. Reps: 15 per side of 3 set

Why It Works: Clamshells target the gluteus medius, a muscle that often becomes weak or “asleep” from too much sitting. A strong gluteus medius prevents the knees from collapsing inward during activities such as squatting, walking, and climbing stairs. It reduces pain and imbalances and is a staple in physical therapy for improving hip and knee stability..

5. Glute Bridges

This is one of the best exercise for activating glutes that have become inactive from sitting too much. It’s simple, powerful, and effective at building strength in the posterior chain.

How to Do It:

1. Lie on your back on a mat or the floor with knees bent, feet flat on the ground hip-width apart, and arms relaxed by your sides (palms down for stability).
2. Engage your core lightly to protect your lower back.
3. Press firmly through your heels and squeeze your glutes to lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
4. At the top, pause and give your glutes a strong, intentional squeeze (think of tucking your tailbone slightly under).
5. Lower your hips back down slowly and with control—don’t let them drop.
6. Reps: 15–20.

Why It Works: Glute bridges directly target the gluteus maximus, the largest muscle in your body. They improve hip extension strength, posture, and lower-body power. They can also help reduce lower-back discomfort by balancing out front-body dominance caused by sitting.

6. Resistance Band Glute Kickbacks

This targeted exercise isolates and tones the glutes with controlled resistance, which is great for developing a firmer, stronger backside. No band? The bodyweight version is still effective if you focus on squeezing.

How to Do It:

1. Start on all fours (hands directly under shoulders, knees under hips) with a neutral spine and core lightly engaged.
2. Loop one end of a resistance band around your left foot (or skip the band entirely for the modification).
3. Hold the other end(s) of the band securely in your hands or under your palms for tension.
4. Keeping your left knee bent at 90°, press your left leg straight back and slightly upward (toward the ceiling), focusing on squeezing your left glute hard at the top.
5. Slowly return the leg to the starting position without letting your knee touch the floor—keep tension on the glute the whole time.
6. Reps: 12–15 per leg.

Why It Works: Even a light resistance band recruits more muscle fibers in the gluteus maximus, leading to greater strength gains and firmer glutes over time. It also improves hip extension and helps “wake up” the backside, promoting better posture and functional movement.

7. Glute Kick

Targets: Glutes, hips, core

How to Do It:

1. Start by standing with your feet close together and your knees slightly bent. Your heels should be hip-width apart.
2. Distribute your weight primarily to the balls of your feet while keeping your heels in contact with the floor.
3. Bend your elbows and hold your hands close to your body. (Image 1).
4. Kick your right foot up toward your right glute, touching your heel to your glute.
5. Your right thigh should be almost perpendicular to the floor. (Image 2).
6. Quickly switch and kick your left foot up to your left glute.
7. If you can’t touch your heels to your glutes at first, don’t worry; they will get closer over time. (Image 3).
8. Start slowly to perfect your technique. Repeat for one minute.
9. Reps: 12–15 per side

Why It Works: This exercise strengthens the gluteus maximus, gluteus medius, and gluteus minimus, improving hip alignment and reducing the risk of knee and back pain.

8. Side-Lying Leg Lifts (Adductors/Abductors)

This is a simple, floor-based exercise. It tones the outer hips and glutes. It also enhances lateral stability and posture. No equipment is needed.

How to Do It:

1. Lie on your right side with your bottom arm extended or bent to support your head (use a pillow if needed for comfort).
2. Stack your legs directly on top of each other, keeping them straight and toes pointing forward.
3. Engage your core and keep your hips stacked (don’t let the top hip roll forward or backward).
4. Slowly lift your top (left) leg straight up about 12–18 inches off the bottom leg—keep it in line with your body.
5. Pause briefly at the top, then lower it back down with full control (don’t let it drop).
6. Reps: 15 per side.

Why It Works: This exercise strengthens the hip abductors, primarily the gluteus medius. These muscles are essential for preventing hip drop while walking, running, or standing on one leg. Stronger abductors lead to better posture and balance, reduced side-to-side swaying, and greater lower-body confidence overall.

For even better results, pair these glute workouts with daily walking, proper hydration, and protein-rich meals. You’ve got this! Consistency with these moves will make you feel stronger, steadier, and more powerful every day.

Last Updated: March 2026 – Completely Rewritten