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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🤓 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!
How Much Protein Do You Really Need?
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🧐 Research:
Back Pain
➜
Hip Strength and Fall Risk
➜
Hip Thrusts
➜
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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Cameron Long
Cameron is a seasoned CFO and CPA with 31 years in finance. He created the AI Trader's Playbook to help everyday investors use AI to find high-confidence trades — in minutes, not hours.
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I need a video for beginners. 😂 this was great information! I need to start. Thank you 💕
Diastasis Recti is something you HAVE to cover!! Most women go through life after pregnancy thinking sit ups and crunches and any other typical average exercise will fix their distended stomach, but those exercises are all working against them. It causes a doming affect, you need dead bugs and heel slides and knee planks until you can add ankle/wrist weights slowly over 6-8 weeks to strengthen what’s under your abs first or you will never progress. Learned it the hard way, now making progress at 41.
Omg! I’m like what am I doing wrong? I’m 50 and lift heavy. Love my body but I cannot get rid of this little pouch in my belly? I had 3 c sections. I’m so glad you pointed this out!! Can’t wait to try this!❤
@stefffy1000 I had two C-sections, this is exactly why more attention needs to be brought to this. It’s probably affecting just so many women out there. I finally found out because, unbelievably, ChatGPT informed me. Ha ha. And sure enough, my stomach almost immediately started feeling flatter and stronger on the inside.
Thank You ❤
Level 53
Thank you. I have had two c-sections and many womanly issues operations. I can’t wait to try this. 😊
Level 71!!Been active for 50 years. I teach aerobics, step and kickboxing. And I golf as much as I can living in 🇨🇦
My glutes are pretty damn, fine if I do say so myself. 😉😉😉😉🍑
Dead lift is my favourite glute exercise.
You Go Queen!! Love this!!
@chalenejohnson
😉👍🏻🫶
L56 doing squats, lunges during my work days, restroom breaks, coffee break.
Question: What’s stopping you from training glutes?
A) bad knees
B) back pain
C) no time / no equipment
D) you are training them but nothing is changing
F) ____________________________________________
My answer used to be C because I never had time to get to the gym with 2 kids and 2 jobs (and 2 dogs 😅) but finally had enough and bought the adjustable weight set up to 55 lb each, a cheap treadmill, and some other equipment for home and am now working out almost every day. I can fold laundry and clean the house between sets, I’m not kidding, that’s what got me to be consistent. 😂
I just don’t do it but I need to!!!! I need to start again.
Back pain
For me, lack of a system. Almost have too much knowledge so simplifying and coming up with a weekly schedule feels a little overwhelming. I used to have an amazing trainer who did all the thinking for me and pushed me hard. Doing it on my own is going to be empowering 🙂
This video helps, thank you!
@tanja0411 – I hear you, my goal with this was to simplify and give women at home options.
Level 65. Retired 2 years ago to travel with my husband. About six weeks ago started to exercise more, especially lifting weights and rebounding. Also increased my protein intake. Am already seeing a nice difference in my arms and legs and am going to start these exercises for my glutes. Thank you so much for this video. Love your channel❤
Love to hear this– keep it up Deborah! Are you coming to camp? Would so love to have you there https://www.campbemore.com !
What do you eat for protein?
Can’t wait for part 2 facelift video!!
Omg “Jordache keens from 1987” hahaha some of us are still paying those off from our high school allowance 😂
Penelope is so precious, keeping you company while you build your glutes. Thanks for this video, super informative!
Thank you for showing both the at home & gym versions of the exercises! Appreciate this❤❤❤
Remember Bongo jeans ?! lol
I am level 57.
Your husband saying,”Ooooo, you have a really cute butt.” So cute! 🥰
I feel so weak , starting from square one ( without weights even)
USA went from Jordache to Door Dash
😭
😂
Lol good one!
This is so true, I’m 69 and just finding out about weak glutes and how it affects my back from personal experience.
You look amazing, Chalene!
You have a talent at explaining! I saved this video and I’m excited to try these out.
I NEEDED glute exersizes!!! Thank you!!!
Vaultie here! Thank you, Chalene! You are the best. Penelope too! Love Penelope’s song, too.
You look phenomenal Chalene! Love the hair color and style!