Flat Butt After 40? Do These 5 Science-Backed Glute Exercises
Who doesn’t want a cute butt? 🙋♀️ After 45, my butt was as flat as a pancake. Now at 57, my glutes are rounder than I ever thought was possible with my genetics.
And yes, walking is great… but it’s not building your glutes the way you think it is!
Five best exercises to grow your glutes based on scientific research for women over 40 home exercises best for women with bad knees.
If you want to grow glutes with real glute hypertrophy, you need the right exercises—and the right form—so the work goes where it’s supposed to: your glutes.
✅ home exercises best for women with bad knees (with simple modifications)
✅ Stronger glutes support your back, hips, and knees
✅ This is about metabolic health, structural strength, and protecting your body as you age
The five exercises we cover:
hip thrust
Romanian dead lift
split squat
reverse squat
back extension
This isn’t a random burn-for-the-sake-of-burn routine. This is targeted strength that supports your knees, protects your back, improves your balance… Oh, and you'll get a cute butt in the process!
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If you have question Text (949) 312-1868
🤓 What You Will Learn
➜ Why walking alone does not build strong glutes
➜ The connection between weak glutes and chronic low back pain
➜ How glute strength impacts metabolism and fall risk
➜ What glute amnesia is and how to reverse it
➜ The 5 most effective glute exercises you can do at home
➜ Small form adjustments that dramatically increase muscle activation
➜ How many reps, sets, and weekly sessions actually build hypertrophy
➜ Why lower body training should be a priority after 45
🎉 Related Links:
Band for Hip Thrust –
Resistance Ball –
🤓 Watch Next!
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🧐 Research:
Back Pain
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Hip Strength and Fall Risk
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Hip Thrusts
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Chapters
0:00 – 2:00 Introduction: Why Glute Training Matters
2:00 – 2:48 The Problem: Glute Amnesia
2:48 – 6:26 Why Strong Glutes Are Essential
6:26 – 12:07 The 5 Key Exercises
12:07 – 15:01 Exercise 1: Romanian Deadlift
15:01 – 17:44 Exercise 2: Hip Thrust
17:44 – 20:52 Exercise 3: Bulgarian Split Squat
20:52 – 23:29 Exercise 4: Reverse Lunge
23:29 – 23:55 Exercise 5: Back Extension
26:55 – 29:30 Training Frequency & Reps
29:30 – 29:26 Nutrition & Next Steps
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