As women enter their 40s and beyond, it becomes even more important to build and lift the glutes. Strong glutes improve posture, reduce lower back and knee pain, boost metabolism, create a firmer and more lifted appearance, and support daily movement and hormone-related changes.
The good news? You don’t need fancy equipment or high-impact moves. These top five lifting exercises for butt focus on compound and targeted movements that effectively activate the gluteus maximus, medius, and minimus.
Top 5 Lifting Exercises For Butt For Women Over 40 – Lift, Tone and Strengthen Your Glutes Naturally
1. Donkey Kick
Target muscles: The gluteus maximus and gluteus medius muscles are located in the gluteal region of the body.
How to do it:
- Get on all fours and spread your hands as wide as your shoulders with your knees straight just below your hips.
- Keep the knee of the rising leg bent at 90 degrees and raise the leg until it is at hip height.
- Lower the knee almost to the floor, but before it touches the floor, repeat the previous movement and raise it back up.
- Perform 20 repetitions of each, 3 sets. Once you have completed the repetitions with one leg, switch to the other leg.
Tip: Keep your hips square. Don’t twist or rock. For an extra burn, add an ankle weight or a resistance band around your thighs.
Why it works: Donkey kicks provide pure glute isolation with peak contraction at the top. They build upper glute strength and roundness, activate “sleepy” glutes (common after age 40 due to sitting), and are very low-impact on the knees and spine.
2. Squat with Punch
Target muscles: This exercise targets the gluteus maximus, quadriceps, core, and shoulders.
How to do it:
- Start with your feet slightly wider than shoulder width apart and your arms at your sides.
- Move into a squat position, making sure your chest is up, your butt is back and your knees are out.
- Return to starting position and when your legs are straight, throw a cross punch with each arm.
- Repeat 20 times for 3 sets.
Tip: Keep your punches sharp and controlled. Power comes from hip and core rotation.
Why it works: This bodyweight squat variation adds upper-body rotation and punching power. It boosts glute activation through hip drive, improves coordination, burns extra calories, and creates full-body tension, which improves overall metabolism and tone.
3. Bulgarian Split Squat
Target muscles: This exercise targets the gluteus maximus, quadriceps, and hamstrings.
How to do it:
- Stand about two feet (50 cm) in front of a sturdy chair, bench, or step.
- Place the top of your left foot on the bench behind you with your laces facing down.
- Keep your torso upright and your core braced.
- Inhale and lower your body until your front (right) thigh is parallel to the floor and your back knee hovers near the ground.
- Exhale and push through your front heel while squeezing your right glute to return to a standing position.
- Complete all reps on one side, then switch legs.
- Perform 20 repetitions on each leg for 3 sets.
Tip: If needed, hold onto a wall or chair for balance. Lean slightly forward to engage your glutes more.
Why it works: Bulgarian split squats are one of the best exercises for building the glutes. They create a deep stretch and high tension in the gluteus maximus, correct imbalances between the left and right sides of the body, and promote symmetry and lift. Rear-foot elevation shifts more of the work to the glutes, making the exercise joint-friendly when done correctly.
4. Side-Lying Hip Abduction
Target muscles: This exercise targets the gluteus medius and minimus, as well as the outer thighs.
How to do it:
- Stand in a squat position with hands and knees extended to the floor.
- As you raise one leg, pull it inward to form a 90-degree angle with the other leg. Keep your knee flexed.
- Slowly lower your leg. Make sure your knee does not touch the floor before lifting it back up. Repeat on opposite side.
- Perform 15 repetitions for 3 sets.
Tip: Keep the movement slow and controlled. Do not swing. Add an ankle weight for progression.
Why it works: Side-lying leg raises target the gluteus medius and minimus, the muscles responsible for the outer curve and width of the heart-shaped buttocks. This exercise lifts the sides, improves hip stability, and reduces flatness — perfect for sculpting after 40!
5. Glute Bridges
Target muscles:This exercise targets the gluteus maximus, hamstrings, and core muscles.
How to do it:
- Lie on your back with your knees bent and your feet flat on the floor a few inches from your bottom.
- With arms at your sides or raised in front of you (palms together), press up into a bridge position, lifting your hips up and off the floor.
- Keep your shoulders firm, your hips square, and your body in a straight line from neck to knees.
- Hold the bridge for two breaths before bringing the hips back down to the floor.
- Perform 3 sets of 10 repetitions.
Bonus: Hold for an extra 2–3 seconds or add weight across your hips for an added challenge.
Why it works: Glute bridges are among the most effective exercises for activating the glutes. EMG studies rank them as the best isolation exercise. They create a peak contraction at full hip extension and build the upper shelf. Glute bridges are also very joint-friendly, making them an ideal exercise for strengthening the glutes after age 40 without putting stress on the knees or back.
Important Cautions: If you have back, hip, or knee issues, consult a doctor or certified trainer before starting. Start with bodyweight versions and prioritize quality movement.
These five exercises will lift, tone, and strengthen your glutes after age 40. They will improve your appearance, sense of well-being, and mobility. Share these lifting exercises for butt with your friends and family to help them achieve perfect buttocks, too!
