Denise Austin’s Favorite Compound Move for a Lifted Booty and Toned Back
An efficient hip-hinge and row combo for posterior activation and enhanced stability.
Few fitness icons are as enduring and enthusiastic as Denise Austin. Known for her abundant energy and approachable routines, Austin continues to inspire women of all ages to stay active, strong, and healthy. At 66, she’s still sharing her favorite workout secrets—including a standout compound move that lifts the booty and tones the back, all in one efficient exercise. Here’s an in-depth look at this move, its benefits, and actionable advice to help you make your best side even better.
Why Compound Moves Matter for Women Over 50
As we age, maintaining muscle mass and strength becomes increasingly important for overall health and mobility. Compound exercises—movement patterns that engage multiple muscle groups at once—deliver maximal results in less time, making them ideally suited for busy lifestyles and for those looking to boost metabolism, support joint health, and improve balance.
- Efficiency: Work multiple muscles with each rep.
- Functional Fitness: Mimic real-world movements, supporting daily activity and injury prevention.
- Metabolism Boost: Increase calorie burn through greater muscle activation.
Denise Austin consistently highlights these benefits in her programs, emphasizing that a few well-chosen moves can yield significant results for women, especially those over 50 who are focused on maintaining their strength and shaping their bodies.
Introducing Denise Austin’s Favorite Back-and-Booty Move
In a recent social media video, Austin showcased her “favorite exercise” for a toned back and lifted glutes. This move blends a traditional deadlift with a strong row using dumbbells—a classic compound movement designed to improve both the posterior chain (the back of your body) and the upper back muscles.
“Do you want a lifted booty and a nice toned back? Well, here’s my favorite exercise. Do this and you will see results!”
— Denise Austin
What You’ll Need:
- A pair of light-to-moderate dumbbells (choose a weight you can lift with good form for 10–15 reps)
- Comfortable workout clothing
- Open space for movement
How to Perform Denise Austin’s Signature Compound Move
This exercise combines two classic movements: the deadlift (targeting the hamstrings and glutes) and the row (strengthening the back and biceps). Here’s a step-by-step breakdown:
- Set Up: Stand tall with your feet about hip-width apart, holding a dumbbell in each hand. Keep your arms straight, and let the weights rest in front of your thighs.
- Deadlift Motion: With a slight bend in your knees, hinge at your hips and slide the dumbbells down the front of your legs toward your shins. Keep your back flat and your chest lifted throughout. Only lower as far as you can maintain a straight (not rounded) back.
- Row Motion: At the lowest point of the deadlift, pause and pull the dumbbells up to your sides, squeezing your shoulder blades together. Keep your elbows close to your torso during the row.
- Squeeze and Stand: Return the dumbbells to the lowered position, then stand up by pressing your hips forward and squeezing your glutes at the top. Denise Austin’s tip: “Remember, if you don’t squeeze it, no one else will!”
Repeat for 10–15 repetitions. Aim for 2–3 sets if you’re ready for a challenge!
Form Tips and Safety Guidelines
- Keep Your Core Engaged: Throughout the move, brace your abdominal muscles for stability and a strong spine.
- Maintain a Neutral Spine: Avoid rounding your back—think of lengthening from head to tailbone.
- Controlled Movement: Move slowly, ensuring each phase (the deadlift and the row) is performed with focus.
- Proper Weight: Use dumbbells that challenge you but allow you to maintain form.
- Breathe: Inhale as you lower (deadlift); exhale as you row and return to standing.
Muscles Worked
| Muscle Group | Phase Targeted |
|---|---|
| Hamstrings | Deadlift |
| Glutes (Buttocks) | Deadlift & Stand/Squeeze |
| Back (Upper and Middle) | Row |
| Biceps & Forearms | Row (Secondary) |
Why This Move Is a Top Choice for Women 50 and Beyond
Denise Austin’s followers love her methods because they’re effective and easy to integrate into everyday routines. The deadlift–row combo is especially helpful for mature women, targeting areas that often lose strength and tone with age:
- Glute Activation: Tones and lifts the butt, supporting posture and daily movements like climbing stairs or lifting groceries.
- Back Strength: Reduces risk of injury, especially in the lower back, and helps counteract the postural effects of desk work and aging.
- Functional Core: Engages the abs and lower back, crucial for overall balance, stability, and maintaining independence.
Compound Move: Step-by-Step Visual Breakout
- Start Position: Feet hip-width apart, dumbbells at sides, chest proud.
- Hinge and Lower: Slide dumbbells down thighs, feeling a stretch in hamstrings. Spine stays long.
- Pause and Row: Elbows bent, pull dumbbells toward ribs, squeeze shoulder blades together.
- Release Row: Slowly extend arms before rising.
- Stand and Squeeze: Drive hips forward and squeeze glutes hard at top.
Denise’s Motivational Tips to Stay Consistent
- Focus on Progress: Track your reps, sets, and weights each session to see improvement.
- Celebrate Small Wins: Mark each week you complete your workouts—it keeps you motivated as you notice positive change.
- Remember Technique: Correct form is more important than heavy weights or high reps, especially as we age.
- Get Social: Share your success and progress with a workout buddy or online community.
How Often Should You Do This Move?
For best results, Austin suggests incorporating compound strength moves like this 2–3 times per week, allowing a day of rest between resistance sessions. Pair the exercise with brisk walks or gentle cardio, and supplement with stretching for long-term flexibility and joint health.
Enhancing Your Routine: Additional Booty & Back Moves from Denise Austin
Looking to further sculpt your posterior and back? Here are a few more of Austin’s favorites, which can be performed alongside the deadlift-row combo:
- Hip Lift Progression: Lying on your back with knees bent, lift hips and squeeze glutes, extending one leg at the top for an extra challenge.
- Squats: With or without weights, focus on sitting back and keeping knees behind toes. Great for lower body tone, supporting balance and function.
- Butt Blasters: On hands and knees, press one foot up toward the ceiling, squeezing the glute at the top of the movement. Switch sides after 10–15 reps.
- Knee-Up Presses: In a tabletop position, raise one knee and press it up for an extra burn to the glute and lower back.
Expert Tips for Getting Results, Even as You Age
- Adjust Intensity: Choose weights that challenge you without straining joints or compromising technique.
- Stay Consistent: Results come with repetition—set calendar reminders or join virtual workout groups to maintain momentum.
- Prioritize Recovery: Be sure to stretch and hydrate, and don’t hesitate to seek professional advice if you’re new to strength moves.
- Make It Fun: Put on your favorite music or try new sequences to keep exercise joyful and engaging.
What Makes Denise Austin’s Approach Unique?
Austin’s programs remain hugely popular for one simple reason: they work, and they’re accessible. She removes intimidation, encourages all ages, and continually emphasizes that age is just a number. Her compound exercise philosophy saves time and maximizes benefits—precisely what most busy women (and men) seek in a fitness routine. Whether on TV, in DVDs, or now across Instagram and YouTube, her energetic presence keeps “#fitover50” trending for the right reasons.
FAQs: Denise Austin’s Lifted Booty and Toned Back Workout
Q: Who can benefit most from this compound move?
A: Anyone seeking stronger glutes and a toned back will benefit, but women over 50 may find it especially effective due to its efficient approach and support for age-related muscle loss.
Q: Do you need a gym or special equipment?
A: No gym required. All you need is a pair of dumbbells (or even water bottles) and open space at home.
Q: How quickly will I see results?
A: Visible improvements depend on consistency, diet, and other activity factors—but most users feel stronger and notice a “lifted” look in as little as four weeks with regular practice.
Q: Can beginners safely try this move?
A: Absolutely! Start with light weights or even no weights to perfect your form, then gradually add resistance as you get stronger.
Q: Is this move safe for people with back issues?
A: Those with back or joint concerns should consult their healthcare provider first and modify the movement (less depth, lighter weight) as needed. Always prioritize good form.
Putting It All Together: Sample Mini Workout
Combine Denise Austin’s favorite move with these additional exercises for a well-rounded lower-body and back circuit:
- Deadlift–Row Compound Move: 10–15 reps
- Hip Lift Progression: 12 reps each leg
- Bodyweight Squats: 15 reps
- Butt Blasters: 12 reps per side
Complete the entire circuit 2–3 times, resting 1 minute between rounds. Finish with gentle stretches for hamstrings, glutes, and back.
Final Motivation—From Denise Herself
As Denise Austin likes to remind her followers: “You can do it, and you are worth it!” Whether your goal is to feel stronger, move better, or simply look great from all angles, her compound move method is an easy and impactful place to begin. Start today, stay consistent, and watch your best side become your better half!
References
- https://www.prevention.com/fitness/workouts/a46175823/denise-austin-workout-move-lifted-booty-toned-back-instagram-video/
- https://www.prevention.com/fitness/workouts/a62828426/denise-austin-fit-over-50-moves-to-lift-your-booty-instagram-video/
- https://web.deniseaustin.com/workouts/lift-booty/
- https://www.youtube.com/watch?v=LDi0-XZZGoc
- https://www.youtube.com/watch?v=0uJCrS3a5KY
- https://web.deniseaustin.com/workouts/quick-booty-lifter-workout/
- https://www.deniseaustin.com/blog/10-minute-booty-lifter-workout
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