Glute Specific Exercises

Tone Your Tush on the Total Gym

Booty, tush, rump, derriere, caboose, buns, bottom, fanny… call it what you will, but we all know what it is and where it’s located… a.k.a your butt! Perhaps your booty is due for a good booty liftin’, glute stompin’, perker up-er workout that will change the look and feel of your backside!


Some basic kinesiology and anatomy may help you understand where these butt muscles are; it’s good to know more about the muscles you’re training. So, there are three main muscles that comprise your booty muscles: Gluteus Minimus (min), Gluteus Medius (med), and Gluteus Maximus (max).

The gluteus min and med perform similar functions depending on the position of the knees and hip joints and are mostly responsible for hip abduction, internal/ external rotation of the thigh, and balance stability of the supporting leg. The glute max is the largest of the gluteal group and is responsible for thigh extension. These are the main muscles responsible for creating the appearance of a firm, tight, lifted butt!

Many active people tend to be more “quad dominant.” This means that the quadriceps are larger, stronger, and store more fat cells in thighs and it occurs because many exercises incorporate these muscles. As a result, the hamstrings and glutes are weaker and not get the focused attention they deserve! The workout I have designed is intended to focus primarily on your glutes and hamstrings across a variety of different movement patterns. By hitting all these different ranges of motion, your booty will develop to be curvy, round, and tight!


We all have one – and it comes in many shapes and sizes, different for each person. Here are some things to think about that may affect your thoughts, as well as motivate you to do something about it.

  • Your backside is what everyone checks out as you walk away, why not make it an amazing view?
  • Your booty affects how your clothes fit (jeans, shorts, and even underwear!)
  • Most of the day you sit on it, leaving it at rest… resulting in a larger, flat butt
  • You can make a statement and drop it like it’s hot… just by having a lifted, toned, and shaped backside


This butt routine is challenging, especially by adding the pulses after each exercise to intensify the fast twitch muscle fibers… Burn, baby, burn! The workout can fluctuate in intensity depending on your fitness level. Use varying reps, sets, extra resistance, and different ranges of motion to challenge your fitness ability and increase the incline when it becomes too easy.


Expect some these great benefits when you focus your energy on and target your glute muscles:

  • a sculpted & toned tush
  • accelerated fat loss
  • improved posture
  • decreased back/hip/knee pain
  • a stronger lower back and tighter core
  • a rounder and tighter backside
  • firm and toned thighs, hamstrings, and calves
  • a better fit in your jeans

Whether you have a flat, round, flabby, or saggy butt, this tush-tightener workout is for you! If you’re already doing another workout, try to incorporate this into your current plan. Fitness is all about trial and error. See what works best for you to develop a voluptuous and sexy booty. This Booty Liftin’ workout will tighten and tone your rear by targeting all three glute muscles to the ‘maximus’!

Tush Tightener Workout:

• Perform the following exercises in this order for 15-20 reps each. Repeat the sequence more than once through to get the best results.
• Do this workout 2-3 times per week to achieve a firm, lifted, tight tush!

    *Squat Stand Attached, high level incline

  1. Triangle Squats
    – pulses
  2. Single leg squats/ outer thigh
    – pulses
  3. Angled glute lifts (squat stand)
    – single leg pulses
  4. *Remove squat stand, attach cables, medium incline

  5. Cable glute presses
  6. Cable glute lifts
    – pulses
  7. *Low- medium level incline

  8. Incline frog lifts
    – frog pulses
  9. REPEAT this circuit 2-3 times through

BOOTY BONUS: There are some great exercises you can do at home requiring NO equipment! These exercises are oldies but goodies and will be a nice added bun-efit for your lower body!

• Perform each exercise on all 4’s (quadruped position) with the core engaged, and the spine elongated.
• Do all 5 exercises on 1 leg for 20-30 reps, and then repeat the series on the other leg.

  1. Glute pulses
  2. Attitude pulses
  3. Diagonal presses
  4. Side lift & press
  5. Side knee taps

What are you waiting for?! Get your butt moving!

Good Luck Always,

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

This Post Has 2 Comments

  1. I was watching the video TONE YOUR TUSH ON THE TOTAL GYM and am interested in that squat stand shown in that video. It sticks out farther then the squat stand I received with my total gym and allows for proper form. When doing squats in the platform I received my knees go past my toes when performing squats even when I put my feet all the way to the top of the platform. How can I get one of these squat platforms?

    1. In that video, Maria is using the Total Gym GTS. The wider and larger squat stand comes standard with that model of Total Gym. We have a slightly smaller attachment for the other home gyms that doubles as a pilates toe bar and squat stand. This version is taller than the standard squat stand, and I believe is what you are looking for (without purchasing the GTS model). You can purchase the Squat Stand/Toe Bar combo on our website,

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