The Gluteus Training Routine of Elsa Pataky

Elsa Pataky has not hesitated to share on her social networks the buttocks routine she practices frequently. At 46 years old, the Spaniard shows a remarkable muscle toning in several muscle groups.
The Gluteus Training Routine of Elsa Pataky
Leonardo Biolatto

Written and verified by the doctor Leonardo Biolatto.

Last update: 26 February, 2023

Together with her husband, Chris Hemsworth, Elsa Pataky promotes a fitness lifestyle. In fact, she does so to such an extent that they both own apps and training programs to guide people in achieving physical goals.

Elsa Pataky and her husband’s mobile application is called Centr Fit. There are not only muscle routines there, but it’s also a space that has been reserved for nutrition and mindfulness. Bearing in mind these three pillars, she proposes to achieve a state of physical and emotional well-being.

The gluteus routine of Elsa Pataky

In some interviews, Pataky confessed that she didn’t always agree with the concept of gaining muscle mass. In fact, she thought that it might even make her gain weight. Therefore, she belatedly approached the most demanding form of training.

However, today, her opinion is the complete opposite. She understands that building muscle mass is essential to reach old age with less risk of disease. He also understood that more weight in muscle is not an increase in fat. On the contrary, building muscle can help you lose extra pounds.

On her Instagram, Elsa Pataky posted a glute workout routine that can be replicated. You may have to approach it on a smaller scale or by removing some exercises, but anyway it’s a good base for inspiration.

You should do 4 rounds of the following exercises that we are going to describe. Each exercise takes only 20 seconds and each time you finish a round (i.e. a complete pass without resting through all the movements), you relax for no more than 20 seconds and start again.

Elsa Pataky starts with a single-leg hip raise

This is a variation of the hip thrust or gluteal bridge. The goal is to raise one leg each time you lift your hips off the ground for the traditional movement. This activates the gluteal area of the side we choose with greater intensity.

Barbell squats

The variations of squats seem endless. Elsa Pataky proposes a glute routine with traditional exercises that are modified to add weight or resistance. So the barbell serves that function: to increase the stimulus on the lower body.

Dumbbell lunges

Lunges are also classic workouts. In this case, with dumbbells in each hand, you encourage the activation of the lower body each time you make the corresponding step.

Mancuernas para rutina de glúteos de Elsa Pataky.
You can use dumbbells, but also any object that increases the weight and adds resistance to the execution of these exercises.

Jump sand TRX squats

This movement is more complex. The activation capacity is notorious and the glutes are greatly favored if we include it frequently in the routines.

To do this exercise, you must take the TRX bands with both hands, bend your knees, and try to bring the buttocks backward. At the most extended point, your thighs should be parallel to the floor. Then, you return to the starting position with a small hop.

Like this article? We think you may also like reading: How to Do Squats Correctly: 4 Recommendations

Salto con TRX.
The key to this movement is to get your thighs parallel to the floor.

Ball hamstring rolls

Although it may seem like an exercise of little influence or incapable of toning, the truth is that the roll activates the glutes. The higher the ball, the greater the engagement of the thighs and hips.

The idea is that,while  lying down, you can slide your heels, simultaneously sliding a ball from your feet against the floor. In one direction and in the other, you promote balance, relax your hamstrings and tone your glutes.

Banded squats

Resistance bands are an optimal complement to add a counterbalance to traditional movements or to intensify their difficulty. If you use the circular ones and place them around your legs or thighs, you’ll notice that the lowering of the squat requires more effort.

In this way, you create another variation on a classic exercise. It’s not just Elsa Pataky who includes the banded squat as part of her glute routine; in reality, more and more toning programs are making it an essential movement for women who train.

Sentadilla con banda elástica.
Another variation on the banded squat is to squeeze your feet and lift with your hands as you lower your glutes.

Banded donkey kicks

Taking advantage of the resistance bands, just change positions and increase the difficulty for another classic exercise. The donkey kick, mule kick, or glute kick is another must for women’s routines in gyms.

This is performed in the initial plank position, with your elbows and forearms against the floor. Your knees are also supported and one of the legs is directed backward and upwards, simulating one of those kicks that donkeys throw.

And the elastic band? There are several different positions for this attachment to serve its purpose. You can pass it around your knees and press it to the floor or hold it with the hand on the side you’ll kick, while hooking it to the leg that rises.

Patada de burro con banda elástica.
The elastic band donkey kick forces the glutes to reinforce the power they use.

The gluteus training routine of Elsa Pataky is not just about going to the gym

The Madrid native doesn’t just focus on this routine. In reality, her training plan is complete and diverse, combining more aerobic and cardio activities, such as boxing, along with meditation and stretching sessions through dynamic yoga.

According to her words, the ideal time to practice physical activity is in the morning. She feels it recharges her energy for the rest of the day.

I prefer to exercise in the morning. Then, I usually take the kids to school and do some exercise. I may go to the gym or go outside. -Elsa Pataky

In short, the Spaniard’s guide to toning the buttocks is not impossible to achieve. Nor is the ideal of combining cardio with toning and a healthy mind far off. So, are you ready to follow her routine?

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Granic, Antoneta, Avan A. Sayer, and Sian M. Robinson. “Dietary patterns, skeletal muscle health, and sarcopenia in older adults.” Nutrients 11.4 (2019): 745.
  • Tong, Jiajin, et al. “The immediate and durable effects of yoga and physical fitness exercises on stress.” Journal of American College Health 69.6 (2021): 675-683.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.