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25 Great Ways to Tighten Your Tush

Your game plan for a stronger, sexier derriere that will help you stay active as you get older


spinner image Illustration of woman looking at butt in the mirror
Toning your tush isn’t just about looks — it’s also about strengthening muscles that are important for mobility as you age.
Sam Island

Our butts change as we get older, and not always for the better. In fact, as University of Pennsylvania researchers discovered in 2015 after reviewing MRI scans of the gluteal regions of 185 people, butt muscles don’t just shrink as we age; they can also fray and tear. That can lead to “flabby pancake butt,” according to Bryan J. Lehecka, an associate professor in Wichita State University’s department of physical therapy. Aging isn’t the lone culprit, either. “Decreased physical activity, like too much sitting, and hormonal changes all play a role in this, especially after 50,” Lehecka says.

But getting your toned tush back isn’t just about vanity. It’s also about staying healthy as you age. Glutes, the medical term for your butt muscles, “are the anchor to your spine,” says Holly Perkins, a certified strength and conditioning specialist who has been in practice for 30 years. “It’s the muscle group that’s dominant for locomotion, meaning moving you around, going up and down stairs.”

Here are 25 ideas to help you blast those glutes and sculpt them into something that won’t just look better in a pair of jeans, but will also keep you strong and active.

1. Squeeze those cheeks

Squeezing your glutes for 15 minutes a day can significantly change your posterior, according to a 2019 study published in PeerJ — the Journal of Life and Environmental Sciences. Researchers measured the hip extension and gluteal girth of 32 participants who performed different exercises for eight weeks. “Imagine trying to squeeze a $100 bill between your cheeks firm enough that nobody could pull it away,” says Lehecka, who led the study. “Over eight weeks, it increased gluteal strength by 16 percent, gluteal endurance by 11 percent, and appeared to round the shape of the gluteals.”

2. Master the glute bridge

This is a simple exercise you can do while lying on your back. With your knees bent and your feet about 24 inches away from your hips, press your hips up into the air and hold for five seconds. Release, relax and do it again. Repeat 10 times. Perkins says this exercise can be done on the laziest of days: “It’s great because if you’re over 50 and this is your first time doing the exercise, you almost can’t do it wrong. Just make sure you’re pressing your hips far enough into the air so they’re in alignment with your knees and shoulders. Don’t press any higher than that so you don’t overextend your spine.”

3. Fight back against ‘Dormant Butt Syndrome’

“Dormant Butt Syndrome” — a term coined by Chris Kolba, an Ohio State University physical therapist — is pretty much what it sounds like. “It basically describes a situation in which the glutes are not firing optimally,” Kolba says. Meaning, you’ve underused your butt muscles for so long, they’ve stopped working properly. “This can lead to compensations from other muscles working more than normal, which can ultimately contribute to reduced performance and injury,” he says. The No. 1 cause? “Too much sitting,” Kolba says. A 2024 study from Australian researchers, which looked at more than 2,000 participants over the age of 40, suggests we should be spending at least five hours a day on our feet.

4. Squat like a Bulgarian

Squats are an excellent way to tone your butt, and one of Perkins’ favorite variations is the Bulgarian split squat, named for a Bulgarian weightlifting team that popularized the exercise in the 1980s. It activates just about every muscle in your lower body, but is especially effective at targeting your quads and glutes. “This is very important for people 50 and older, because that’s when we see a stark increase in muscle loss,” Perkins says. Stand in front of a couch or bench, face away from it, and prop an elevated foot on top. “Then, with your front leg — the one not resting on the couch — dip down into a partial squat by bending the knee,” Perkins says. You’ll feel the burn right away, and your butt will thank you for it (later, probably).

spinner image Illustration of woman walking up stairs
Climbing stairs works your glutes while burning a lot of calories.
Sam Island

5. Take the stairs

Just 2 percent of people take the stairs when there’s an elevator or escalator available, says Michael Easter, author of the New York Times bestsellers Scarcity Brain and The Comfort Crisis. But climbing stairs “can burn a surprising amount of calories,” he says. In fact, it requires about three times more energy than riding the elevator. “What’s more, taking the stairs works the muscles in your glutes, helping build and tone the muscles,” Easter adds. “If you want to take this into the gym, do step-ups with just your body weight or holding some dumbbells, or use the gym’s stair-climber machine.” 

6. Do the clamshell exercise

This exercise, which is typically used in physical therapy to help with back pain and sciatica, “works the smaller muscles of the glutes, the gluteus medius, and gluteus minimus, that are often not thought of when someone thinks of toning their butt,” says Stephanie Mansour, a certified personal trainer and weight-loss coach. Lie on your side with your head resting on your lower arm and your knees bent at a 45-degree angle. Raise your upper knee as high as you can while keeping your feet touching and not moving your lower leg off the floor. If you’re a beginner, make sure you’re starting slow and maintaining form. “Keep your hips stacked and don’t let your top hip roll back,” Mansour says. “This ensures you’re targeting the right muscles.”

7. Devote three days a week to your butt

You don’t need to work your butt every day to see results. “Three times a week, with a day break between sessions, allows for better muscle recovery,” says Kristen Schuyten, a physical therapist at Michigan Medicine. But glute exercises don’t include things like standing or walking — rest day isn’t a free pass to stay horizontal all day.

8. Stop slouching

Most of us can’t avoid sitting, especially if we have desk jobs. While a 2015 study from Ball State University found that stability balls activate lower-body muscles, you probably shouldn’t replace your office chair with one unless you have an adjustable-height desk. “Stability balls are too low,” says Michele Olson, an exercise scientist at Huntingdon College in Alabama. “You can’t align your eyes and neck to your desk and computer screen.” Instead, she recommends investing in an ergonomically designed chair that “supports your lower spine and opens up your hip joint during sitting.” Better yet, focus on your posture. “Sitting upright stretches gluteal muscles, and with long-term stretching the muscles can relax and be more challenged to activate for activity/use,” Schuyten says.

9. Go with moderate over intensive cardio

Although high-intensity interval training (or HIIT cardio) has a well-deserved reputation for melting fat and building muscle, Perkins doesn’t recommend making it a regular part of your workout routine, especially if you’re over 50. Instead, she’s found that sticking to moderate cardio, “where your heart rate is around 70 percent to 75 percent of your theoretical heart rate maximum,” can yield the best glute-strengthening results when combined with strength training. 

10. Eat more protein

Although there’s no specific nutrition plan for building a stronger butt, protein is essential for anybody trying to encourage muscle growth. “Our protein needs increase as [we] age,” says Julia Zumpano, a registered dietitian with the Cleveland Clinic. “It’s essential for muscle growth and repair.” If you’re looking to feed your glutes, Zumpano recommends filling your plate with high-quality protein sources like chicken breast, eggs, almonds, quinoa, Greek yogurt, lentils and fish.

As for exactly how much protein you should eat, that can be confusing. The Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound of body weight. This online calculator from the U.S. Department of Agriculture can help you figure out exactly what that means for you, but consult your doctor to hash out a protein plan that’s right for you.

11. Make time for ‘movement’ snacks

Craving an afternoon snack? Put down that bag of chips and opt for an “exercise snack” instead, a term coined by researchers in New Zealand. “Think of this like finding opportunities throughout your day to get up and move,” says Chris Gagliardi, a personal trainer, health coach and medical exercise specialist. The type of movement is up to you, but Gagliardi suggests anything from standing and stretching, walking to the restroom, doing five squats, running up the stairs, doing some desk push-ups, or even “busting out a quick set of 20 jumping jacks.”

12. Thrust your hips

Many people over 50 have hip flexor dysfunction — usually caused by too much sitting or slouching (see above) — which prevents them from “accessing” their glutes. Easter recommends hip thrusts. It’s an exercise that “might get the award for most awkward,” he says, but “also gets an award for being best to strengthen your butt, according to researchers in the U.K.” Start by sitting on the floor and leaning your back against a bench or box with your knees bent and your feet against the ground. With your chin tucked, push up on your thighs until they’re parallel to the floor and your legs form a 90-degree angle. Squeeze those glutes, then return to the resting position.

13. Pump some iron

Romanian deadlifts can be intimidating, but it’s a great exercise for strengthening your hamstrings, lower back and glutes. This type of barbell lift “engages the glutes to lower and lift the weight back up,” Mansour says. “The movement stretches the glutes and hamstrings, creating tension that helps build strength and muscle.” If you’re over 50 and not accustomed to lifting a loaded barbell, Mansour suggests starting slow with a lighter weight. “Keep your back straight, shoulders back and hinge at the hips,” she says. And don’t include a deadlift exercise in your workout routine more than twice a week.

14. Have more sex

We know that having sex burns calories, but can it really build muscle and burn fat specifically in our glutes? The answer is yes, says Eric Marlowe Garrison, a certified sexuality counselor and trainer. But it doesn’t require having more sex than usual, or attempting positions that would challenge a Cirque du Soleil performer. Missionary is actually one of the best positions for a great glute workout. “Definitely for the person on top, but even for the person on their back,” Garrison says. The trick is to keep your feet planted and your knees bent, “like you’re doing one of those old-fashioned sit-ups we used to do back in the ‘60s and ‘70s,” he says. Think of it like a much sexier glute bridge (see above.) 

spinner image Illustration of older man chasing kid near a tree
Go ahead, chase the grandkids. Being active with your family is a great way to tone your butt.
Sam Island

15. Chase your grandkids

Not that you need another reason to spend the afternoon with your kids or grandkids, but here’s one: Being with family scorches calories — but only if you keep things active. “My kids keep me feeling young, and I regularly involve them in my exercise programming for running and swimming,” Schuyten says. And it doesn’t necessarily have to be a traditional exercise. “It can be as easy as cooking together in your kitchen and having fun with your family, or going out in a social setting and enjoying music,” she adds. If you’re on your feet and your body is moving, your glutes will feel the burn.

16. Take the hill

We know that walking is good for us. But if you want your daily walks to maximize the glute gains, find ways to get your butt muscles working overtime. Gagliardi suggests walking steeper uphill grades at faster speeds, whether you’re getting your steps in at the gym or on the street. “If you’re walking outdoors, you can pick up your pace when you get to an incline,” he says. “If you’re working out on a treadmill, you can increase the incline periodically to not only get your heart beating faster, but to also increase your glute activation when walking.”

17. Lengthen your stride

It’s not enough to walk far and fast enough; the real key may be your stride, the distance you cover when you take a step with each foot. Olson says avoid choppy steps. “Think of your leg growing long on each step,” she says. “Slow down and work on that. Then pick up your speed with the longer strides so that you’re eventually able to walk one mile in 15 minutes.” It won’t be long before you’re getting physical and functional results you can see and feel.

18. Get more zinc

Getting enough zinc isn’t just about boosting your immunity. It’s also important for muscle repair and recovery, Zumpano says. And that includes your butt muscles. A supplement might be the easiest way to get zinc, but it’s not necessarily the best. Zinc supplements have been linked to an increased risk of developing prostate cancer among men who used supplements excessively and can lead to copper deficiency, which is why food is still the best source of zinc. Foods rich in zinc include eggs, milk, pumpkin seeds, lentils, beef and seafood. Zumpano notes that oysters have more zinc per serving (32 mg if served raw) than any other food (the closest is beef, at 3.8 mg per serving).

19. Find your favorite yoga pose

Yoga isn’t just helpful for recovering from chronic pain and dealing with stress. The right yoga poses can mold, sculpt and tone your glutes. Mary Richards, a yoga teacher for over 20 years and author of Teach People, Not Poses, suggests two poses for strengthening glutes and hamstrings, as well as improving overall balance and power.

Warrior 3 Leg Lifts: Face a wall or chair with your feet hip- or shoulder-width apart. Place your hands on the wall or back of the chair for support. Step away from the wall or chair and hinge at the hips. Keep your head and chest on the same plane as, or slightly higher than, your hips, and pull your belly button inward. On inhale, slowly lift your right leg up behind you to the height of your butt without arching your lower back. On exhale, slowly lower your leg to starting position. Repeat this move 10 to 12 times, then switch sides.

Goddess Squat: With your feet two to three feet apart and your toes turned out comfortably, slowly “sit” down (on inhale) into the space between the legs, onto an imaginary — or actual — chair. Take a slow breath. On exhale, rise to the starting position. Repeat 10 to 12 times.

spinner image Illustration of man dancing, holding cup of coffee in one hand and book in the other
Ballet classes aren't a necessity for a better butt, but dancing can help with glute activation and strength.
Sam Island

20. Dance your butt off

A 2023 study investigated the difference in gluteal muscle size between ballet dancers and non-dancing athletes. To nobody’s surprise, the dancers had more powerful rears. You don’t necessarily have to take ballet classes for a better butt, says Schuyten, but she does suggest incorporating “ballet-inspired movements” when you dance. “Being able to stay balanced on one leg, or performing kicking motions to the back, like battements in ballet, all activate the back of the hip,” she says. “That not only helps with glute activation and strength, but also training balance and decreasing fall risk.”

21. Pay attention to your portions

Losing weight (and that includes weight in your butt) sometimes comes down to math. Easter suggests measuring your food intake for a week to get a sense of how much you actually eat. “When you realize that what you thought was a serving of, say, peanut butter is actually four servings, you’ll naturally begin to eat proper portions,” he says. “This leverages the observer effect, which states that behaviors change when we observe them.”

22. Sprint toward tighter buns

As a team of international researchers discovered in a 2021 study from Medicine & Science in Sports & Exercise, elite sprinting athletes had one thing in common: “Greater … gluteus maximus volume.” In other words, “the fastest sprinters have the most robust butts, suggesting sprinting might help you build your own robust rear,” Easter says. He suggests easing into a sprinting routine, beginning with a few sets of uphill sprints every week.

23. Join the resistance

Whatever your glute exercise of choice, adding a resistance band can take it to the next level and prices range from $5 to $40. Mansour recommends incorporating bands into your workout routine a few times a week. Start with a lighter band (they range from light to medium to heavy) and gradually increase the resistance as you get stronger. “For people over 50, the safest way to use resistance bands would be to focus on form and to go slow,” she says. The secret is consistency, she adds, which will help tone and strengthen your glutes over time.

24. Practice butt positivity

If wanting a tighter, stronger tush means you adopt a healthier lifestyle, that’s a win-win. But a little extra padding in your behind is far from a terrible thing. And that’s backed by science. Unlike abdominal fat, which can lead to a slew of health problems, the gluteofemoral fat found in buttocks and thighs actually plays a protective role, according to U.K. researchers. It reduces LDL (“bad”) cholesterol, raises HDL (“good”) cholesterol and lowers blood sugar levels. Another study, published in the journal Cell Metabolism, found that lower-body fat often leads to a lower risk of strokes, diabetes and heart attacks. So love your tush, whatever its size, because it’s definitely got your back.

spinner image Illustration of woman jumping on a mini trampoline
Jumping on a mini trampoline can be a fun and effective way to exercise your glutes.
Sam Island

25. Jump on a mini trampoline

Trampoline exercises aren’t just a great way for older adults to improve their balance — one study found they boosted seniors’ ability to regain their balance while falling by 35 percent after just 14 weeks. They can also be a fun and effective way to work out your glutes, Mansour says. Additionally, using a trampoline is easier on the joints than jogging, she says. And according to a 2016 study from Italy, 12 weeks of mini-trampoline exercises resulted in significant changes in the fat mass and body compositions of overweight women. If you haven’t been on a trampoline in years, it’s a good idea to start with a mini-trampoline fitness class so a professional can guide you. You can try these exercises:

High Knees: Bring your knees up towards your chest as you bounce. This will engage your core and glutes more intensely.

Twists: Bounce and twist your torso to the left and right, which will work your obliques and core.

Squat Jumps: Perform a squat as you land, then jump up as high as you can. This targets the glutes and legs.

 

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