As a mom, getting your glutes in shape is important for restoring your core and pelvic floor strength, which helps prevent imbalances in the hips that can lead to back injuries and more while carrying out your busy schedule.
But perhaps you are new to glute training and simply don’t know what exercises can help.
As it turns out, there are many beginner-friendly glute activation exercises you can do to help rebuild your butt muscles, and they can be done at home or at the gym in just about 20 minutes, which gives you plenty of time while your kids are at school or you are on your work break to help rebuild your glutes.
Studies show that there are various reasons your gluteal muscles become weakened during childbearing, including you ceased exercising or were simply doing the wrong exercises during the process.
Hence, many moms give birth to find that their once lifted, toned glutes have lost their shape and strength, which can not only hinder their confidence but also their body’s ability to perform simple everyday activities, such as walking, running, jumping as effectively.
So we turned to the experts to find out their favorite beginner-friendly moves to help tone and redefine the glutes, and this is what they had to share.
8 Beginner-Friendly Glute Activation Exercises for Moms
- Glute Bridges
- Prone Leg Lifts
- Bird Dog
- Clams
- Squats
- Step Ups
- Reverse Lunges
- Lateral Band Walks
Glute Bridges
Glute bridges are a great exercise for beginners because they not only help get the glutes firing, but they also stretch the muscles in the area, which helps keep the hips loose and helps prevent lower back pain.
- To perform this move, lie on your back with your heels flat on the ground, about hip-width apart, and your arms by your side, palms facing up.
- Bring your heels as close to your buttocks as it is comfortable, and then squeeze your glutes to lift your hips off the ground until your shoulders, midsection, and knees form a straight line.
- Hold the position while squeezing your glutes, noting how they feel when they are activated.
- Slowly lower your midsection back down.
- Repeat this move 15 to 25 times for 3 to 4 reps.
Glute Bridges With Resistance Bands
Once you have mastered glute bridges, you can challenge yourself using a resistance band.
- Begin in the same position you would when doing basic glute bridges.
- Slide the resistance band up around your knees.
- Inhale and then exhale, bracing your core as you prepare to lift your pelvis off the floor.
- Press your knees slightly outward against the band while simultaneously pressing your heels into the ground and contracting your glutes to lift your backside off the floor until your body forms a straight line from your knees to your shoulders.
- Firmly engage your glutes and core.
- Hold the position a few seconds with your knees pressed against the band for resistance, and then slowly lower your body back down to the starting position.
- Repeat the move 12 to 15 times to complete one set.
- Complete at least 3 sets.
Glute Bridges With Hip Thrusts
These glute bridges can be done using a resistance band or a dumbbell to create added resistance.
- Place your back on the ground with your heels flat on the floor.
- Hold one end of the loop under your feet and then pull the other end up to your hips, using your feet to keep the band in place. Or place a dumbbell at your hips.
- Take a deep breath and then exhale, bracing your core and tilting your pelvic floor.
- Squeeze your glutes, and then pressing into your heels, lift your backside off the ground until your thighs, midsection, and shoulders are perfectly aligned.
- Maintain the position for a few seconds, and then slowly lower your glutes back down to the ground.
- Repeat the move 12 to 15 reps per set.
Prone Leg Lifts
The Prone leg lift move is a Pilates exercise that also helps tone the glutes, as well as strengthen the hamstrings.
It also helps relieve pressure in the lower back when done correctly.
- To begin, lay on your stomach with your legs stretched flat.
- Place the top of your hands flat in front of you and then rest your head on them.
- Inhale then exhale bracing your core and pelvis.
- Contract your right glute, using it to lift your leg off the floor as high as you can without straining the lower back.
- Keep squeezing your glute to keep the leg lifted. Hold the pose for a few seconds.
- Slowly lower your leg back down to the floor.
- Repeat the move 10 to 12 times on each leg for 3 sets.
As you get more used to doing the move, you can simply add light ankle weights to each leg to help make it more challenging as you perform your reps.
Bird Dog
Another trainer-approved, beginner-friendly move to help build better glutes is the Bird Dog Pose.
In fact, it is a must-have to any glute strengthening routine.
- To perform this move, kneel on the floor with your knees and shoulders underneath you.
- Simultaneously extend your left leg straight behind you and your right arm straight in front of you.
- Slowly bring your arm and leg back to the starting position, and then repeat the move on the other side.
- Keep your back straight, your hips level, and your movements controlled throughout the exercise.
Clams
Clams, also known as clamshells, are a commonly recommended exercise for runners to help loosen their glutes before their sport.
In fact, they are the simplest way to isolate and activate the muscles, especially before a run.
However, experts state they can also be used to help strengthen your glute and leg muscles post-pregnancy.
- Lie on your side with your knees bent at a 90-degree angle.
- Place one hand on the floor in front of your chest and the other hand under your head.
- Using your stretched arm to help keep you stable, press your feet together and then rotate your top hip until the top of your knee is facing the ceiling.
- However, if you feel strain in your pelvis, lift the knee only as far as you can without discomfort.
- Rotate the knee back down.
- Repeat this move up to 15 times per leg for a total of 3 to 5 reps.
Clams With Resistance Bands
You can also perform clams with a resistance band to help increase the difficulty.
- Place the band around your thighs just above your knees.
- Keeping your core engaged and your legs bent, get into a side plank position on your forearm with your knees stacked at a 45-degree angle.
- Place your other hand on your hips to help keep you stable, then engaging your core and keeping your legs bent, press through your heels to lift your buttocks off the ground.
- As you lift your hips, keeping your legs bent and using your glutes, open your top knee towards the ceiling.
- Hold the position for a few seconds, and then slowly lower your leg.
- Complete 12 reps of this move on each side for 3 sets.
Squats
Various experts agree that squats are also a great way to get introduced to glute activation, and they also help make basic everyday movements like bending easier.
Squats also help increase leg strength, speed, and endurance when done correctly.
Several other studies suggest that, as with any resistance training, they may also help with weight loss.
- Begin by standing with your feet shoulder length apart.
- Lower your hips, keeping your core engaged and your back straight, slowly bending your knees until your thighs are parallel to the floor.
- Carefully keeping your form, push back up through your heels.
- Repeat this move 2 to 15 times for a total of 3 to 5 reps.
Experts stress in the beginning to keep your squat range low to prevent your heels from lifting off the ground.
Step Ups
Step-ups target all the main large muscles of the legs, especially the glutes and hamstrings, which makes it one of the best glute exercises you can do to help develop your derrière.
- To begin, you will need a stable, knee high base to step onto.
- Step one foot onto the platform, and then alternate legs to work the other side.
- You can also simply repeat a certain number of reps first on one leg and then on the other.
- Repeat the moves 12 to 15 times on each leg to complete one set.
Reverse Lunges
According to experts, reverse lunges give you more stability on the front leg and put less strain on the joints, so they are perfect for beginners or those with less hip mobility.
- Stand with your feet about hip-length apart.
- Keeping your back straight and your core engaged, step one leg behind you, bending your knees until they are at a 90-degree angle.
- Be sure your front heel is stable and your hips and chest remain upright during the lunge.
- Return your body to the starting position by pushing down through your heel and contracting the glute.
- Repeat the move on the other leg, or complete one set of 12 to 15 reps on one side and then switch to the other leg.
Lateral Band Walks
Lateral band walks engage and strengthen all the major muscles in your glutes, hips, thighs, and legs, which helps improve balance, stability, and more.
They are also easy to do, which makes them great for beginners.
- Place the resistance band above your knees.
- Position your body into a half squat stance with your feet about shoulder-length apart and your core engaged.
- Keeping your body low, side step to the right with your right foot, using your left foot to push off.
- Slowly continue walking laterally to the right for 12 to 15 reps, and then switch to the other side.
- Complete 3 sets on each side, resting 15 to 20 seconds in between each set.
Best Glute Training Equipment
Looking for glute training equipment to use at home? We’ve got you covered. Here are a few you can use for your exercise routine in between mom stuff.
| Sunny Health & Fitness Squat Assist Row-N-Ride | COBA Glute Trainer | Booty Kicker |
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| We like the variety that comes with the Sunny Health & Fitness Squat Assist Row-N-Ride, as it helps you workout various muscle groups. | We picked the COBA Glute Trainer as one of our top glute training devices because of its patented, scientifically proven counterbalance design that maximizes glute activations while minimizing stress on your knees. | The Booty Kicker is a must-have for Barre workouts at home that can really shape your butt. |
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Final Thoughts
Experts suggest beginning your glute training workout with a warm-up, which could be a light jog, walk, or other basic glute exercises to help get the buttock muscles firing so they are ready for activation during more complex moves.
You also don’t have to incorporate all the moves into your routine at once; however, you should eventually add a mixture of exercises that target the different muscle groups to ensure you are working the entire glute area for the best results.
Lastly, as with any exercise, your diet also plays a key role in your outcome, so be sure to stick to a well-balanced diet of lean protein, complex carbs, and healthy fats to help meet your goals.
