Motherhood transforms a woman’s body in remarkable ways, and while it’s a rewarding journey, it often comes with physical changes—especially in the glutes, core, and hips. Whether it’s due to prolonged sitting while nursing, changes in posture during pregnancy, or a shift in physical priorities, many mums find their glutes underused and underdeveloped.
This article provides a science-backed, no-fluff guide to the five most effective glute exercises for mums who want to build strong, firm, and great-looking glutes. The goal isn’t just aesthetic; strong glutes improve posture, reduce back pain, and support daily functional movements.
Why Strong Glutes Matter for Mums
The gluteus maximus is the largest and one of the most powerful muscles in the human body. Alongside the gluteus medius and minimus, these muscles play a crucial role in hip extension, pelvic alignment, and stabilization during movement. For mothers, particularly postpartum, glute weakness can contribute to common issues such as lower back pain, pelvic floor dysfunction, and general postural imbalances.
Scientific literature supports the importance of glute strengthening for pelvic health. According to Grooms et al. (2015), deficits in gluteal activation are linked to compensatory patterns that increase stress on the lumbar spine and knees. Another study by Distefano et al. (2009) demonstrated that exercises targeting the glutes can help improve trunk control and hip stability—critical for postpartum recovery.
Let’s explore the top five exercises to develop your glutes effectively, efficiently, and safely.
1. Barbell Hip Thrust
Why It Works
The barbell hip thrust is widely regarded as the gold standard for isolating and activating the gluteus maximus. Electromyographic (EMG) analysis conducted by Contreras et al. (2015) found significantly higher glute activation during hip thrusts compared to squats or deadlifts. This makes it particularly valuable for mums looking to target the glutes without overloading the spine or knees.
The movement’s horizontal loading makes it ideal for postpartum women who may still be regaining core or pelvic floor strength. With proper form and progression, the barbell hip thrust allows maximal glute recruitment without excessive strain elsewhere.
How to Perform
- Sit on the floor with your upper back against a bench, knees bent, and feet flat.
- Roll a barbell over your hips and stabilize it with your hands.
- Drive through your heels, lift your hips, and squeeze your glutes at the top.
- Lower slowly and repeat for 3–4 sets of 8–12 reps.
Key Coaching Tips
- Keep the chin tucked to prevent spinal extension.
- Ensure the movement is driven by the glutes, not the lower back or hamstrings.
- Use a padded bar or hip thrust cushion for comfort.
2. Bulgarian Split Squat
Why It Works
This unilateral exercise is a glute-building powerhouse. The Bulgarian split squat targets the gluteus maximus and medius while also improving balance, mobility, and pelvic stability. Research by Speirs et al. (2016) suggests that single-leg training enhances muscle symmetry and reduces compensatory movement patterns—critical for mums recovering from pregnancy-induced asymmetries.
Unilateral exercises are especially important postpartum, as pelvic misalignment and muscle imbalance are common due to changes in gait, posture, and weight distribution during pregnancy.
How to Perform
- Stand about two feet in front of a bench and place one foot behind you on the bench.
- Lower your back knee toward the ground while keeping your torso upright.
- Drive through your front heel to return to the start position.
- Perform 3–4 sets of 8–10 reps per leg.
Key Coaching Tips
- Use dumbbells for added resistance once bodyweight sets are mastered.
- Keep the front knee tracking over the toes but not excessively beyond them.
- Maintain a slight forward lean to bias the glutes over the quads.
3. Romanian Deadlift (RDL)
Why It Works
The Romanian deadlift emphasizes the eccentric loading of the hamstrings and glutes, which is crucial for muscle growth (hypertrophy) and injury prevention. According to McAllister et al. (2014), RDLs produce significant activation in the posterior chain, particularly when performed with moderate to heavy loads under controlled tempo.
For mums, RDLs are an excellent way to build back strength and glute size while reinforcing hinge mechanics that support daily activities like lifting children, bending, and carrying loads.
How to Perform
- Hold a barbell or dumbbells with a slight bend in your knees.
- Hinge at your hips, keeping the back flat and pushing your glutes backward.
- Lower the weight until you feel a stretch in your hamstrings.
- Squeeze the glutes to return to standing.
- Perform 3–4 sets of 8–10 reps.
Key Coaching Tips
- Do not let the back round—neutral spine is essential.
- Initiate the movement from the hips, not the knees.
- Keep the weight close to your legs throughout the descent.
4. Glute Bridge (Bodyweight or Weighted)
Why It Works
While similar in mechanics to the hip thrust, the glute bridge is more accessible and scalable, making it ideal for beginners or postpartum recovery phases. It helps develop neuromuscular control and activates the glutes with minimal stress on the lumbar spine.
A study by Boren et al. (2011) found that bodyweight glute bridges produce higher gluteal activation than many traditional lower-body exercises. It’s particularly effective in re-establishing glute engagement post-pregnancy, when inactivity may have led to atrophy or “gluteal amnesia.”
How to Perform
- Lie on your back with knees bent and feet flat on the floor.
- Engage your core and squeeze your glutes to lift your hips off the floor.
- Pause at the top, then lower under control.
- Perform 3–4 sets of 15–20 reps. Add a dumbbell or barbell across the hips for progression.
Key Coaching Tips
- Don’t hyperextend the lower back—stop at full hip extension.
- Drive through the heels to maximize glute involvement.
- Use a resistance band around the knees to target the gluteus medius.
5. Step-Ups
Why It Works
Step-ups are a functional, compound movement that closely mimic real-world activities like climbing stairs or getting out of a car. They provide excellent gluteal activation, especially when performed with a forward lean and full hip extension at the top.
According to Ebben et al. (2009), step-ups outperform lunges and leg presses in terms of gluteus maximus activation. They also challenge the gluteus medius, which is vital for lateral stability—a key concern for postpartum biomechanics.
How to Perform
- Stand in front of a knee-height box or bench.
- Step up with one leg, drive through the heel, and fully extend the hip.
- Step down under control and repeat on the same leg.
- Perform 3–4 sets of 10 reps per leg.
Key Coaching Tips
- Avoid pushing off with the back leg—let the front glute do the work.
- Keep the torso slightly forward to bias the glutes.
- Add dumbbells for resistance as you progress.
Programming Tips for Mums
To get the most out of these exercises, mums should focus on progressive overload and consistency. Start with two glute-focused workouts per week, incorporating 3–4 of the above movements. Use rep ranges between 8–12 for hypertrophy and 15–20 for endurance and activation. Prioritize form over load, especially during the postnatal recovery period.
It’s also crucial to incorporate glute activation drills before workouts, such as clamshells or banded lateral walks, to ensure the glutes are firing properly. This is particularly important for women who may have experienced gluteal inhibition due to prolonged anterior pelvic tilt during pregnancy.
Lastly, always consult with a medical or fitness professional before beginning a postpartum training program, especially if diastasis recti, pelvic floor issues, or C-section recovery is involved.
References
Boren, K., Conrey, C., Le Coguic, J., Paprocki, L., Voight, M. and Robinson, T. (2011). Electromyographic analysis of gluteus medius and maximus during rehabilitation exercises. International Journal of Sports Physical Therapy, 6(3), pp.206–223.
Contreras, B., Vigotsky, A.D., Schoenfeld, B.J., Beardsley, C. and Cronin, J. (2015). A comparison of gluteus maximus, biceps femoris, and vastus lateralis EMG amplitude in the back squat and barbell hip thrust exercises. Journal of Applied Biomechanics, 31(6), pp.452–458.
Distefano, L.J., Blackburn, J.T., Marshall, S.W. and Padua, D.A. (2009). Gluteal muscle activation during common therapeutic exercises. Journal of Orthopaedic & Sports Physical Therapy, 39(7), pp.532–540.
Ebben, W.P., Fauth, M.L., Garceau, L.R., Petushek, E.J. and Feldmann, C.R. (2009). Step-up intensity and muscle activation. Journal of Strength and Conditioning Research, 23(2), pp.441–445.
Grooms, D.R., Page, S.J. and Onate, J.A. (2015). Brain activation for knee movement measured days before second anterior cruciate ligament injury: Neuroimaging in musculoskeletal injury. Journal of Athletic Training, 50(10), pp.1005–1010.
McAllister, M.J., Hammond, K.G., Schilling, B.K., Ferreria, L.C., Reed, J.P. and Weiss, L.W. (2014). Muscle activation during various hamstring exercises. Journal of Strength and Conditioning Research, 28(6), pp.1573–1580.
Speirs, D.E., Bennett, M.A., Finn, C.V. and Turner, A.P. (2016). Unilateral vs. bilateral lower body resistance exercises: effects on measures of strength, jump, sprint, and agility performance. Journal of Strength and Conditioning Research, 30(2), pp.426–434.
