Find Your Butt Again: A Mom-Focused Lower Body Workout

Target your glutes with this quick, effective workout designed to help moms build strength and prevent lower back pain.

Pregnancy can take a toll on your body, and one of the most common frustrations I hear from moms is: “Where did my butt go?”

Whether you feel like you’ve lost strength, shape, or both, it’s not uncommon to experience what many call the “pancake butt” postpartum. But here’s the thing: it doesn’t have to stay that way.

If you’re ready to find your glutes again, feel stronger, and finally fill out those jeans, this workout is for you. The following lower-body routine targets your glutes, hamstrings, and hips—key areas for rebuilding strength and shape after pregnancy. Plus, these exercises are designed with moms in mind, meaning they’re efficient, effective, and easy to modify depending on your stage of recovery.

Why This Matters for Moms

Pregnancy and postpartum often leave the glutes weaker than before. Why? Changes in posture, muscle imbalances, and decreased activity during pregnancy can all contribute to the problem. Without strong glutes:

You’re more likely to experience back, hip, or knee pain.
Everyday movements—like picking up your kids or climbing stairs—feel harder.
You might struggle to regain the shape and strength you’re aiming for.

By focusing on movements that strengthen and engage the glutes, you’ll not only start to see changes in how you look but also improve your overall function and mobility.

The "Mom Butt" Workout

Here’s the step-by-step breakdown of the workout. Aim for 2–3 rounds, depending on your fitness level, and focus on form over speed.

1. Bird-Dogs

Why: Activates your core and glutes while improving stability.
How to Do It: Start on all fours with your hands under your shoulders and knees under your hips. Extend one arm and the opposite leg while keeping your back flat. Lower and repeat on the other side.
Reps: 8–10 per side.

2. Eccentric Hamstring Slides

Why: Targets the hamstrings and glutes, helping rebuild strength in the posterior chain.
How to Do It: Lie on your back with your heels on a towel or sliders. Lift your hips into a bridge, then slowly slide your feet away while keeping your hips elevated. Lower your hips and reset.
Reps: 6–8 (these are tough!)

3. Single-Leg Hinge with Rear Foot on the Wall

Why: Focuses on glute engagement and hip stability while minimizing strain on your lower back.
How to Do It: Stand about a foot away from a wall. Place the top of one foot against the wall behind you. Hinge at your hips, lowering your torso toward the floor while keeping your back flat. Return to standing.
Reps: 8–10 per leg.

4. Split Squat with a Hinged Upper Body

Why: Builds strength in the glutes and quads while promoting balance and core engagement.
How to Do It: Step one foot forward and one foot back into a lunge position. Hinge your upper body slightly forward while keeping your back straight. Lower into a split squat and press back up.
Reps: 10 per side.

5. Sumo Squats

Why: Targets the inner thighs, glutes, and hamstrings.
How to Do It: Stand with your feet wider than shoulder-width apart and toes pointed slightly out. Lower into a squat, keeping your chest upright, then push through your heels to stand back up.
Reps: 10–12.

How This Workout Helps You “Find Your Butt Again”

These exercises work together to strengthen the glutes, improve hip stability, and rebuild the strength you need for daily life. Over time, consistent effort will lead to:

Improved posture: Strong glutes support a neutral pelvis, reducing back pain and promoting better alignment.
Better function: You’ll feel stronger picking up your kids, carrying groceries, or getting through a busy day.
Shape and tone: Let’s be honest, a strong, lifted butt is a confidence booster! These exercises help you build muscle where it counts.

Ready to Get Started?

Pair this workout with a focus on proper nutrition (like a high-protein diet—more on that in a future blog!) and adequate recovery, and you’ll be well on your way to finding your butt again. Remember, progress takes time, so be patient with your body and consistent with your efforts.

Need personalized support? Let’s create a plan that’s tailored to your goals and stage of recovery. Reach out today for 1:1 coaching!