If you spend much of your working day sitting at a desk, travel regularly, or simply feel that your lower body could do with a little more strength, adding some glute exercises to your routine is a good place to start.
Your glutes are the muscles around your buttocks and hips. They help you with everyday movements such as walking, climbing stairs, getting up from a chair and moving your legs.
And you don’t need to spend hours in the gym to strengthen them.
A handful of simple, well-controlled exercises can be done at home or incorporated into a wider strength-training routine at the gym. What matters most is practising good technique, being consistent and gradually making the exercises more challenging as you become stronger.
Why are your glutes important?
Your glutes are one of the largest muscle groups in your body. They work alongside your hips, thighs and core to support many of the movements you make without really thinking about them.
Maintaining lower-body strength becomes increasingly useful as we move through midlife and beyond. It’s not simply about how your body looks. Strength can help you feel more capable when you’re walking, climbing stairs, carrying shopping or getting up and down from the floor.
For women over 40, strength training is particularly worth making part of a sustainable exercise routine. The UK Chief Medical Officers recommend muscle-strengthening activities on at least two days each week, working the major muscle groups. This doesn’t necessarily mean lifting heavy weights. Bodyweight exercises, resistance bands, weights and other activities that challenge your muscles can all contribute.
So rather than thinking about exercise purely in terms of changing your appearance, consider what you’re building underneath it: strength, stability and confidence in your everyday movements.
A simple glute exercise to try at home
This exercise is a variation of a standing or quadruped hip movement. It works the glute muscles while also asking you to control your pelvis and maintain your balance.
Because you only need your bodyweight, it’s a useful option if you’re new to strength training or don’t have much equipment at home.
How to perform the glute exercise
- Start on all fours with your hands underneath your shoulders and your knees underneath your hips.
- Keep your spine in a comfortable, neutral position and gently engage your core.
- Slowly lift your left leg out to the side, keeping your pelvis as stable as you can.
- From this position, extend the leg backwards in a controlled movement.
- Bring your leg back out to the side.
- Slowly lower it back to the starting position.
- Repeat on the other side.
The original version of this exercise suggested keeping the leg around hip height. In practice, there’s no need to force this. If your leg only lifts a little way while you maintain good alignment and control, that’s absolutely fine.
In fact, this is a common mistake with exercises like this: trying to lift the leg higher rather than concentrating on how well you’re moving.
The quality of the movement matters more than the height of your leg.
How many repetitions should you do?
If you’re new to this type of exercise, start with:
- 8 controlled repetitions on each leg
- 2 sets
- Rest between sets if you need to.
If that feels comfortable and you can maintain good technique, gradually work towards 12–16 repetitions or add another set.
There’s no prize for rushing through it. You should finish feeling that your muscles have worked, rather than feeling completely exhausted.
More glute exercises to add to your routine
One exercise is a useful starting point, but your glutes perform several different jobs. Including a variety of movements can therefore give you a more rounded lower-body workout.
1. Glute bridges
Lie on your back with your knees bent and your feet flat on the floor.
Gently engage your core, press through your feet and lift your hips towards the ceiling. Pause briefly at the top before lowering your hips back down with control.
Beginner tip: You don’t need to lift your hips as high as possible. Stop when you can maintain a comfortable position without arching your lower back.
I have more information regarding the glute bridge exercise here.
2. Bodyweight squats
Stand with your feet roughly hip-width apart.
Bend your knees and hips as though you’re sitting back towards a chair, then push through your feet to return to standing.
Squats work several muscles in your lower body, including your glutes and thighs.
Make it easier: Place a chair behind you and use it as a target. Practise sitting down and standing back up slowly and with control.
This can be a particularly helpful way to build confidence if you’re new to squats.
If you’d like to raise your squat game, I have a more challenging plié squat exercise here just for you!
3. Reverse lunges
From standing, step one foot backwards and bend both knees as far as feels comfortable. Push through your front foot to return to standing, then repeat on the other side.
Reverse lunges can be quite demanding on your balance, especially if you’re not used to them. There’s nothing wrong with holding onto a wall or sturdy surface while you practise.
4. Side leg raises
Stand tall and hold onto a sturdy surface for balance.
Slowly move one leg out to the side without allowing your torso to lean in the opposite direction. Return to the starting position slowly and with control.
This movement works the muscles around the outside of the hip, including the gluteus medius.
5. Step-ups
Using a stable, low step, place one foot onto the platform and push through that leg to step up.
Step down carefully and repeat.
Step-ups are useful because they combine lower-body strength with a movement pattern that has a practical connection to everyday life, such as climbing stairs.
If you’re new to step-ups, start with a low, stable surface. There’s no need to make the step higher simply for the sake of making the exercise harder.
How to build a simple glute workout
You don’t need a complicated programme to get started.
Try this beginner-friendly sequence:
| Exercise | Repetitions |
| Glute bridges | 10–12 |
| Bodyweight squats | 8–12 |
| Side leg raises | 8–12 each side |
| Reverse lunges | 6–10 each side |
| Step-ups | 6–10 each side |
Complete 1–2 rounds to begin with, resting whenever you need to.
Once the routine starts to feel comfortable, you can gradually increase the number of repetitions, add another round or introduce some resistance, such as a resistance band or weights.
You don’t have to make all of these changes at once. In fact, making one small adjustment at a time often makes it easier to notice how your body responds.
The UK physical activity guidelines recommend strength activities on at least two days each week, while also recognising that some strengthening activity is better than none. If you’re starting from scratch, don’t worry about creating the perfect programme straight away. Getting into the habit of doing something regularly is a worthwhile first step.
How often should you do glute exercises?
For most people, glute exercises can form part of a broader strength-training routine around two or more days a week, with appropriate recovery time between challenging sessions.
You don’t need a separate “glute day”.
Instead, combine glute exercises with other lower- and upper-body movements to create a balanced strength routine that works the major muscle groups.
And remember that strength training is just one part of being active. Walking, cycling, swimming, dancing and other forms of movement you enjoy all have a place too.
The best exercise routine is rarely the one that looks most impressive on paper. It’s the one you can actually fit into your week.
Glute exercises and women over 40
As we get older, maintaining muscle strength becomes increasingly important for physical function. That doesn’t mean you need to train intensely or spend hours lifting weights.
For many busy women, a more realistic approach is to find small, manageable opportunities to build strength into the week.
That might look like:
- a 15-minute strength session before work;
- a short workout during your lunch break;
- a couple of exercises while you’re at home;
- a resistance-band session while travelling;
- or a longer gym session when your schedule allows.
There will be weeks when you have more time and energy, and others when you don’t. Your routine doesn’t have to look exactly the same every week to be worthwhile.
If you’re going through perimenopause or menopause, exercise can also form part of a broader approach to supporting your health and wellbeing. Strength and weight-bearing activities are among the forms of exercise recommended by the NHS during and after menopause.
The important thing is to choose an approach that suits your current fitness level, preferences and lifestyle.
Tips for getting more from your glute workout
Focus on control rather than speed
Slowing an exercise down can make a relatively simple bodyweight movement more challenging without requiring heavier equipment.
Take your time, particularly when lowering your body or returning to the starting position. This also gives you a better opportunity to notice whether you’re maintaining good alignment.
Don’t chase a particular body shape
Your glutes don’t need to look a certain way for your exercise routine to be worthwhile.
Instead, pay attention to what your body can do. Perhaps you’re finding stairs easier, feeling steadier on your feet or noticing that everyday movements require less effort.
Those are meaningful signs of progress too.
Progress gradually
Once an exercise becomes comfortable, you can gradually increase the repetitions, sets or resistance.
There’s no need to make every workout harder. Your body needs time to adapt, and some sessions can simply be about maintaining the strength you’ve already built.
Give yourself time to recover
Strength develops through a combination of training and recovery. Give your muscles time to recover, particularly when you’ve increased the amount of resistance or exercise you’re doing.
Rest isn’t a sign that you’re not working hard enough. It’s part of a sensible strength-training routine.
Listen to your body
Muscular effort is a normal part of exercise, but pain is a reason to stop and reassess the movement.
If an exercise doesn’t feel right, try reducing the range of movement, making the exercise easier or choosing an alternative.
And if you have an injury, health condition, persistent pain or concerns about whether a particular exercise is suitable for you, seek advice from an appropriately qualified healthcare professional before exercising.
Final thoughts
You don’t need an elaborate gym programme to start strengthening your glutes.
Begin with exercises that feel manageable, concentrate on good technique and gradually build from there.
Most importantly, choose movement that you can realistically continue doing.
A sustainable approach to strength and fitness isn’t about doing everything perfectly. It’s about finding practical ways to look after your body that work with your life — not against it.
Ready to Improve Your Health and Wellbeing?
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Your nutrition, sleep, stress levels, daily movement and routines all influence how manageable your overall approach feels.
If you’re trying to make healthier changes but aren’t sure where to start, personalised support can help you turn good intentions into practical habits that fit around your actual life.
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If you’d like support creating a healthier routine that works for your life, book a free discovery call and let’s explore what’s right for you.
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Glute Exercises FAQ
What are the best glute exercises for women over 40?
Good options include glute bridges, squats, reverse lunges, side leg raises and step-ups. Beginners should start with manageable resistance and repetitions, focusing on controlled movement and good technique before progressing.
How often should I do glute exercises?
Glute exercises can be incorporated into a broader strength routine around two or more days a week. Allow enough recovery between challenging sessions and gradually increase the difficulty as your strength improves.
Can I strengthen my glutes without weights?
Yes. Bodyweight exercises such as glute bridges, squats, lunges and leg raises can provide resistance. As exercises become easier, you can gradually increase repetitions, sets or introduce resistance bands or weights.
Are glute exercises suitable for beginners?
Many glute exercises are suitable for beginners when adapted to the individual’s current ability. Start with simpler movements, use support where necessary and prioritise controlled technique rather than trying to perform a large number of repetitions.
Are glute exercises useful during menopause?
Strength and weight-bearing exercise can be a valuable part of maintaining an active lifestyle during and after menopause. The NHS recommends regular exercise, including strength training, to support health during menopause.
What should I do if a glute exercise causes pain?
Stop the exercise rather than pushing through pain. Check your technique and consider reducing the range of movement or choosing a simpler variation. If you have an injury, health condition or persistent pain, seek appropriate professional advice.