What's the Best Glute Workout for Seniors?

The Peach Club
May 21
3 min read

a senior man working out and doing pushups

Improve Mobility, Balance & Strength With These Safe and Effective Glute Exercises

As we age, maintaining lower body strength—especially in the glutes—becomes increasingly important for balance, posture, and fall prevention. But what are the best glute exercises for seniors that are both effective and safe?

This guide answers that question by highlighting a science-backed glute workout routine tailored specifically for seniors, including beginner-friendly options and expert advice from Mayo Clinic, Harvard Health, and Healthline.

Why Glute Strength Matters for Seniors

Strong glute muscles (the gluteus maximus, gluteus medius, and gluteus minimus) are essential for:

Supporting hip mobility
Maintaining upright posture
Improving walking stability
Preventing back and knee pain
Reducing the risk of falls

According to Harvard Health Publishing, weak glutes are one of the key contributors to mobility loss and lower back discomfort in older adults.

Top 7 Glute Exercises/workouts for Seniors

These exercises require minimal equipment and are designed to be low-impact while still targeting the glutes effectively.

1. Glute Bridges

How to do it:

Lie on your back with knees bent and feet flat
Engage your core and squeeze your glutes as you lift your hips
Hold for 3 seconds, lower, and repeat 10–12 times

🔹 Why it works: Strengthens glutes and lower back while improving core stability

2. Chair Squats

How to do it:

Stand in front of a sturdy chair
Lower down as if sitting, then stand back up using your heels

🔹 Why it works: Functional movement that mimics daily actions like sitting and standing

3. Standing Hip Abductions

How to do it:

Stand tall, lift one leg to the side without tilting your torso
Perform 10 reps per side

🔹 Why it works: Targets the gluteus medius, improves side-to-side stability

4. Step-Ups (Using a Low Step and something to hold on to for stablilty)

How to do it:

Step onto a low platform with one foot, then the other
Step down and repeat, switching the leading foot

🔹 Why it works: Builds unilateral glute strength and balance

5. Clamshells (Resistance Band Optional)

How to do it:

Lie on your side with knees bent and feet together
Open the top knee like a clamshell while keeping your feet in contact

🔹 Why it works: Strengthens smaller stabilising glute muscles

6. Wall Sits

How to do it:

Slide your back down a wall until knees are at a 90-degree angle
Hold for 15–30 seconds

🔹 Why it works: Builds isometric strength in glutes and thighs

7. Glute Kickbacks (Chair Supported)

How to do it:

Hold onto a chair, extend one leg back while squeezing the glute
Repeat 10–12 times per leg

🔹 Why it works: Isolates glute muscles in a controlled and joint-safe way

Sample Weekly Glute Routine for Seniors

Day	Activity
Monday	Glute Bridges, Chair Squats, Hip Abductions
Wednesday	Step-Ups, Clamshells, Wall Sits
Friday	Glute Kickbacks, Chair Squats, Glute Bridges

Repeat each exercise for 3-4 sets of 10–15 reps, adjusting to your ability

Rest for 30–60 seconds between sets

Safety Tips Before You Start

Consult your GP before beginning any new fitness program—especially if you have joint issues or balance concerns (Source: NHS UK)
Use support (e.g., a chair or railing) when needed
Focus on slow, controlled movements
Stop immediately if you feel pain or dizziness

Additional Benefits of Glute Training in Older Adults

Glute workouts help with more than just strength:

Posture Improvement: Supports upright spinal alignment
Reduced Knee and Back Pain: Glutes relieve stress on other joints
Enhanced Mobility: Easier walking, stair climbing, and standing from seated positions
Fall Prevention: Strong glutes aid balance and reaction time (Source: CDC Fall Prevention Guide)

Final Thoughts

Glute strength is crucial for staying mobile, independent, and pain-free as we age. By incorporating these safe and effective glute exercises, seniors can boost their strength, improve balance, and enjoy a better quality of life.