Recently, one of my patients—an incredibly active and fit woman—reached out after noticing that her glutes had become flabbier following a small weight loss. She asked me what exercises could help tone her butt.

I’m so glad she asked me instead of turning to the internet. Because while popular “glute workouts” online might offer a temporary boost, they won’t deliver lasting results—especially if they isolate and target the glutes alone.

Here’s why: toning the glutes isn’t about isolating them. It’s about understanding and working with the network of fascia that supports and integrates them.

And from my years of testing every muscle in the body, I’ve found that the deep hip rotators are the true foundation for glute function. If these aren’t firing properly, your glutes won’t tone up—no matter how many bridges or squats you do.

Unfortunately, this kind of integrated, fascia-based knowledge isn’t common yet.

That’s why I’ve created a 10-minute workout designed specifically to activate the deep hip rotators and wake up your fascia system. It’s quick, effective, and built for daily use—and it will help you achieve the toned, firm glutes you’re looking for.

1. Frog Rock

I like to start with frog rock, as it activates the deep stabilizing muscles around the hips and pelvis. The rocking motion helps with your nervous system, and the cushioning mobilizes the joints.

To do the Frog Rock:

1. Squat behind the ball and press your pubic bone into it.
2. Drape your body over the ball, making sure the front of your chin is resting on the ball.
3. Rock forward, cushioning the fall with your hands, elbows, and shoulder blades.
4. Rock backward and hug the ball, cushioning the fall with your feet, knees, and hips.
5. Rock forward and backward, feeling your spine elongate with the tug of your head and pelvis’ weight.

2. Open Knee Lift

The next exercise, Open Knee Lift, encourages internal hip rotation and activates the deep hip rotators.

To do the Open Knee Lift:

1. While draped over the ball, squeeze the soles of your feet together.
2. Tilt your pubic bone into the ball.
3. Lift your knees up toward the ceiling while keeping your feet together.
4. Continue tilting and lifting, alternating between the two.
5. Optional: Add ankle weights to increase resistance and depth of movement.

3. Foot Side to Side

The foot side to side targets your hip sockets, contributing to stronger hip rotators and toned glutes.

To do the Foot Side to Side:

1. In the same starting position as the open knee lifts, bend one knee to a 90° angle.
2. Keeping the knee and hip stable, move your foot from side to side.
3. Focus on the elasticity and control of the motion.
4. Repeat on the other leg.

4. Foot to Ceiling Lift

This next move activates the deep hip rotators, thereby mobilizing all divisions of the glutes (gluteus maximus, medius, and minimus).

To do the Foot to Ceiling Lift:

1. In the same position as the last two exercises, drive your bent knee into the ball.
2. Lift your foot straight up toward the ceiling.
3. Rotate your foot outward and lift repeatedly.
4. Rotate your foot inward and repeat the lift.
5. Switch sides and repeat the sequence.

5. Front Back Lunge

The front back lunge is a dynamic move that challenges balance and deep core control. During this exercise, the glutes are heavily engaged to stabilize the pelvis and propel you forward. This move also teaches your deep hip rotators to take instruction from your lower abs, improving your body’s coordination.

To do the Front Back Lunge:

1. Place the top of one foot on the front of the ball behind you.
2. Shuttle back by placing your weight on your back foot, causing the ball to roll backward.
3. Push your foot into the ball to return to your original position.
4. Keep your torso upright throughout the whole exercise.
5. Alternate legs.

6. Plie Wall Squat

This full-body exercise helps your body integrate everything you’ve done up to this point. It encourages the healthy lengthening and rebound of your pelvic floor, which is intimately connected to your hip health.

1. Stand with your legs externally rotated in a wide stance (plié).
2. Align your hip sockets with the equator of the ball behind your back.
3. Hold a heavy weight overhead.
4. Slowly lower into a squat.
5. Rise back up with control.
6. Add small pulsing motions at the bottom of the squat to intensify activation.