I was at a conference yesterday teaching about TECAR and a doctor asked me what was my exercise for flabby, inhibited or weak butts (glutes).
Here's a taste of many of the most often exercises I suggest for flabby butts. I go from low load to high load glute exercises. I typically start from the floor mats to seated to standing to functional activities; body weight to bands to free–weights to kettlebells, etc. Pick a few a day...
Side lying hip abduction (on floor and progress to leg off the bench)
Band side lying clam shells
Side lying band hip abduction
Band side walk
Band sumo stance walk
Band seated hip abduction
Band hip-hinge abduction
Band standing external rotation pulls
Feet elevated on a bench or chair glut bridge (progress to stability ball)
Band quadruped hip extension
Frog or butterfly pose pump with band resistance
Prone back extension progress to Roman chair
Band glut bridge progress to barbell glute bridge
Hip thrust with & without bands around knees or thighs
Body weight squats on BOSU
Standing cable or band hip abduction
Ankle weight standing hip abduction
Barbell hip thrust
Band or cable pull through (the progression here is often the kettlebell swing but I rarely use this anymore because I find it too difficult for patients to manage proper form. Instead I like the kettlebell snatch)
Any bent-knee hip extension kickback (without & with band resistance)
Step ups
Staggered stance split squats (bodyweight to barbells)
Rear foot elevated split squats
Lunge
Thighs parallel to floor squats
Full deep squats
Curtsy lunges
Romanian deadlifts
Traditional deadlifts
Maybe you can use this list as a template and if any exercise looks easy and feels easy move to another challenge. What’s your favorite glut exercise these days?
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