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

Eric Spitznagel,

Updated May 14, 2026

AARP

Reviewed by

Dr. Peter Ronai

Comments

Updated May 14, 2026

Illustration of woman looking at butt in the mirror

Toning your tush isn’t just about vanity — it’s also about staying healthy as you age.

Sam Island

Our butts change as we get older, and not always for the better. A 2026 MRI study published in Frontiers in Aging scanned the hip muscles of 177 adults between the ages of 18 and 80 and found that with age, muscle mass declined while intramuscular fat increased in all of them, which is good news only if you’re a brisket.

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 our 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 only look better in a pair of jeans but will also keep you strong and active.

1. Squeeze those cheeks

According to a 2025 systematic review and meta-analysis in Frontiers in Physiology, which pooled 12 controlled studies, resistance training can produce a real, measurable increase in gluteus maximus size. Barbell hip thrusts led the rankings, with deep squats, leg presses and kneeling hip extensions close behind. Your butt responds to effort, provided you give it the right kind.

Squeezes may be so effective “because they elicit higher muscle activity from the gluteus maximus than almost all other body-weight exercises,” says Lehecka. “Imagine trying to squeeze a $100 bill between your cheeks, firm enough that nobody could pull it away. This is an especially targeted contraction.”

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 5 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 “basically describes a situation in which the glutes are not firing optimally,” says Chris Kolba, an Ohio State University physical therapist who coined the term. Meaning, you’ve underused your butt muscles for so long that 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.”

The No. 1 cause? “Too much sitting,” Kolba says. A 2024 international study published in Diabetologia, which examined data from research that tracked the daily behaviors of more than 2,300 adults using body sensors, found that the ideal day included roughly five hours on your feet, whether standing, moving or both.

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 weight-lifting team that popularized the exercise in the 1980s. It activates just about every muscle in your lower body, and 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,” says Perkins. 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 instructs. You’ll feel the burn right away, and your butt will thank you for it (later, probably).

Climbing stairs works your glutes while burning a lot of calories.

Sam Island

5. Take the stairs

Only 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. 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 who coaches online through her Step It Up With Steph programs and app.

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, start slow and maintain 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 therapy clinical specialist at Michigan Medicine’s MedSport Domino’s Farms in Ann Arbor. But glute exercises don’t include things like standing or walking, and rest day isn’t a free pass to stay horizontal all day.

8. Drop the ball

Most of us can’t avoid sitting, especially if we have desk jobs. And while sitting on a stability ball can slightly increase muscle activation and energy expenditure, you probably shouldn’t swap your office chair for one full-time.

A 2025 pilot study found that sitting on a stability ball produced small but significant physiological changes compared with a standard office chair, including higher oxygen consumption and increased activation in several muscles, especially the rectus femoris. But ergonomics still matter. The Occupational Safety and Health Administration says a good office chair should support the back, legs, buttocks and arms, provide lumbar support and let your feet rest flat on the floor or on a footrest.

“Stability balls are too low,” says Michele Scharff Olson, a senior clinical professor in the Department of Sport Science and Physical Education 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 and use,” Schuyten says.

9. Go with moderate over intensive cardio

High-intensity interval training (or HIIT cardio) has a well-deserved reputation for melting fat and building muscle, but Perkins doesn’t recommend making it a regular part of your workout routine, especially if you’re over 50. 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,” yields the best glute-strengthening results when combined with strength training.

10. Eat more protein

While 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.

The federal government’s new food pyramid, released in January, recommends 1.2 to 1.6 grams of protein per kilogram of body weight, and 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 personalized protein plan.

11. Make time for movement snacks

Craving an afternoon snack? Put down that bag of chips and instead opt for an “exercise snack,” a term coined by researchers in New Zealand. These are short, intense bursts of physical activity typically lasting 1 to 5 minutes.

“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 based in El Cajon, California. 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 they’re great 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 sexuality counselor and forensic sexologist based in Richmond, Virginia. 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 as a much sexier glute bridge.

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,” says Schuyten.

It doesn’t have to be a traditional exercise, either. “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 says. 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 to 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

Zinc isn’t just for boosting 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. Long-term, high-dose zinc supplementation has been linked to a higher prostate cancer risk in men.

A 2022 study found that men who took more than 75 mg per day, or who used zinc supplements for 15 years or more, had a higher risk of lethal and aggressive prostate cancer. And according to the NIH Office of Dietary Supplements, doses of 50 mg or more over several weeks can interfere with copper absorption, while the adult upper limit is 40 mg per day.

That’s why a food-first approach is usually the safer bet (unless your doctor recommends a supplement). Eggs, milk, pumpkin seeds, lentils, beef and seafood all provide zinc. Zumpano notes that oysters have more zinc per serving (32 mg per 3-ounce serving) than any other food (the closest is beef, at 3.8 mg per 3-ounce serving).

19. Find your favorite yoga pose

Yoga is helpful for recovering from chronic pain and dealing with stress. The right yoga poses can mold, sculpt and tone your glutes, too. Mary Richards, a Washington, D.C.-area yoga therapist for more than 30 years and author of Teach People, Not Poses, suggests two poses for strengthening your 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 the 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 the starting position. Repeat this move 10 to 12 times, then switch sides.
Goddess squat: With your feet 2 to 3 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.

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 in the Journal of Dance Medicine & Science compared MRI scans from 49 current or retired professional ballet dancers with 49 age- and sex-matched non-dancing athletes. The dancers had more powerful rears, suggesting that ballet’s repeated hip loading can build the muscles of the backside.

You don’t 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 reported in a 2021 Medicine & Science in Sports & Exercise study, 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. Mansour recommends incorporating bands into your workout routine a few times a week. Start with a lighter one (they range from light to medium to heavy, and cost between $5 and $40), 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.

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 carefully on a mini trampoline

Trampoline exercises can be a fun way for older adults to improve balance and coordination. A 2019 study of older women with osteopenia found that a 12-week mini-trampoline program improved balance, functional mobility, strength and gait performance. Earlier research also found that 14 weeks of mini-trampoline training improved older adults’ ability to regain balance during forward falls by about 35 percent. They can also be an effective way to work your glutes, says Mansour, adding that using a trampoline is easier on the joints than jogging.

And according to a 2016 study from Italy, 12 weeks of mini-trampoline exercises resulted in significant changes in the fat mass and body composition 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 toward 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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Eric Spitznagel is a features writer for AARP Members Edition. He was also a cofounding editor of The Arrow, AARP’s newsletter for Gen X men.

Peter Ronai is a clinical exercise physiologist and clinical professor of exercise science at Sacred Heart University in Fairfield, Connecticut. He is the associate editor-in-chief of the American College of Sports Medicine’s Health & Fitness Journal and teaches and writes about exercise strategies exercise professionals can use to help clients improve their strength, physical fitness, function and health-related quality of life. He is a fellow of the American College of Sports Medicine and the Clinical Exercise Physiology Association.

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25 Great Ways to Tighten Your Tush