Strong glutes help you do just about everything. You use your glutes (the muscles of your buttocks) to stand up from a chair, get out of bed, and walk up stairs. They allow for forward movement, support sitting and standing posture, and keep your lower-body joints mobile, protecting your independence as you age.

But building strength in these key muscles takes some dedication. Keep reading to learn everything you need to know about glute exercises for seniors.

What are your glutes?

“Glutes” is short for gluteus muscles. These thick muscles are the largest in your body — and the ones you sit on. There are three gluteus muscles on each side of your buttocks. 

Anatomy of glute muscles

The three gluteal muscles are the gluteus maximus, medius, and minimus.

• Gluteus maximus: Responsible for extending and externally rotating your hip, meaning it pushes your leg back behind you when you move. It’s the largest of the glute muscles that makes up most of the shape of your backside.
• Gluteus medius: Smaller than the gluteus maximus, responsible for moving your leg away from your body and internally and externally rotating your hip.
• Gluteus minimus: The smallest glute muscle, responsible for moving your leg away from your body and internally and externally rotating your hip with the gluteus medius.

Benefits of glute exercises for seniors

Just about everyone can benefit from stronger glutes. But there are specific perks for older adults to consider.

Injury prevention

When your glutes are weak, your body may naturally compensate with the muscles in your legs or back. Over time, relying on these compensations can lead to knee injuries and back pain. “Strong glutes help support and align the pelvis and lower back, improving performance and making everyday activities easier and safer,” says Bold head trainer Alicia Estrada. “By strengthening these muscles, you enhance core stability, promote better movement patterns, and reduce the risk of injury.”

Pain management

If you already have existing hip or back pain, glute exercises might help. 

Strong glutes help stabilize and support your pelvis and lower back so you’re less likely to feel pain there. Building strength in these muscles also takes some of the strain off of your hips and knees, alleviating pain.

Posture

Glute exercises help your pelvis and spine stay aligned, supporting proper posture. “This allows your body to move more freely and efficiently, reducing strain on the lower back and hips,” Estrada says. “Over time, this translates into better posture and easier, more confident movement.” Poor posture can also contribute to wear and tear on your muscles and joints and lead to lower back pain.

Hip mobility

Weak glutes can also affect your hip mobility, potentially leading to injuries or pain. Strengthening these muscles keeps your hips stable and powers your ability to move through your full range of motion. 

When you spend a lot of time sitting, your glutes naturally get weaker and your hips naturally get tighter. So it’s important to pair glute exercises with hip and glute stretches for optimal hip mobility (more on that below!). 

Balance and fall prevention

Because having strong glutes improves hip mobility and pelvis stability, you’ll feel more balanced during single-leg movements like walking or climbing stairs. That’s important for avoiding falls, which are a major source of injury for older adults. Better balance can also help you avoid injury during active moments, like a game of tennis or pickleball.

Top glute exercises for seniors

There are lots of different strength training exercises for glutes that are appropriate for older adults. “Consider a movement that limits stress on your joints and one you can practice safely,” Estrada says. “Aim for exercises that strengthen without strain and support steady progress over time.”

Here, we’ll cover seated glute exercises, squat variations, glute bridge variations, and mobility exercises for glutes. But you can find many other glute exercises to try in Bold’s lower-body strength classes.

Seated glute exercises

Seated glute exercises are an accessible option for people with trouble balancing or difficulty standing or getting up from or down on the floor. Here are some of our favorites. 

Seated band abduction

• Start sitting on the edge of a sturdy chair with your feet planted on the floor with a mini loop resistance band positioned above your knees.
• Keeping your feet on the floor, press your knees away from each other as wide as you can.
• Slowly and with control, return your knees to center, keeping tension on the band.
• Repeat for several repetitions.

Seated march

• Start sitting on the edge of a sturdy chair with your feet planted on the floor.
• Raise one knee at a time toward your chest like you’re marching.
• Alternate legs for several rounds.

Seated glute stretch

• Start sitting on the edge of a sturdy chair with your feet planted on the floor.
• Place your right ankle on your left thigh, just above your left knee, keeping your right knee out to the side.
• Gently press down on your right knee with your right forearm or slowly lean your torso over your legs to deepen the stretch.
• Hold for several breaths, then repeat on the other side.

Get started with seated glute exercises for seniors in Bold’s 21-Min Strength: Lower Body Resistance class.

Types of squats for glutes

Squats are some of the most functional glute exercises because they help you build strength to stand up from sitting, climb stairs, and more. They’re also great glute max exercises, helping you build strength in the biggest muscle in your buttocks.

There are squat variations for just about everyone. You can do squats using a chair for support, with just your body weight as you build strength, and with additional resistance like dumbbells, kettlebells, and barbells as you get even stronger.

Chair squats

Chair squats are squats you perform using a chair for guidance and support. 

• Start standing in front of a sturdy chair with your feet shoulder-width apart, toes forward, arms by your side, knees in line with your feet. 
• Push your hips back and keep your chest up as you bend your knees to lower your body until your glutes are hovering just above the chair. You can also sit down on the chair if that’s more comfortable. Keep your chest up and your gaze forward.
• Press through your heels to return to standing. Squeeze your glutes and move your hips forward at the top.
• Repeat for all your repetitions.

Bodyweight squats

Bodyweight squats are squats you do without any extra equipment. The movement is very similar to the chair squat, but you do it without anything to support you.

• Start standing with your feet shoulder-width apart, toes forward, arms by your side, knees in line with your feet. 
• Push your hips back and keep your chest up as you bend your knees to lower your body until your thighs are parallel with the floor or as low as comfortable. Keep your chest up and your gaze forward.
• Press through your heels to return to standing. Squeeze your glutes and move your hips forward at the top.
• Repeat for all your repetitions.

Goblet squats

Goblet squats are typically done in a wider stance with your feet and holding a moderate to heavy dumbbell or kettlebell at your chest. This can help target different glute muscles and improve range of motion in the hips for some people. “It can allow you to stand with a wider and more comfortable stance, putting less stress on the knees and back,” Estrada says. “Holding the weight by your chest also reminds you to stay upright rather than leaning forward.”

• Start standing with your feet wider than hip-width apart, toes pointing out slightly, knees in line with your feet, holding a moderate to heavy dumbbell or kettlebell in both hands at your chest. 
• Push your hips back and keep your chest up as you bend your knees to lower your body until your thighs are parallel with the floor or as low as comfortable. Keep your chest up and your gaze forward. Keep your elbows inside your knees.
• Press through your heels to return to standing. Squeeze your glutes and move your hips forward at the top.
• Repeat for all your repetitions.

Build up your strength for squats in Bold’s 18-Min Strength: Squats class.

Glute bridge variations

The glute bridge is another go-to glute exercise to try that you can do without any equipment. There are several glute bridge variations you can try, depending on your experience and fitness level. Glute bridges typically require you to be able to get down on the floor, so they may not be suitable for all exercisers.

Standard glute bridge

• ​​Start lying on your back with your knees bent and your feet on the floor. Your arms can be by your sides.
• Tuck your pelvis and press through your heels to lift your hips until your body forms a diagonal line from knees to hips to shoulders. Squeeze your glute muscles at the top.
• Slowly lower your hips back to the floor.
• Repeat for several repetitions.

Single-leg glute bridge

If you’re ready for more of a challenge, you can try a glute bridge on just one leg at a time. This helps isolate your glute muscles and requires more balance from your core.

• ​​Start lying on your back with your knees bent and one foot on the floor, the other foot raised. Your arms can be by your sides.
• Tuck your pelvis and press through your heel to lift your hips until your body forms a diagonal line from your hips to your shoulders. Squeeze your glute muscles at the top.
• Slowly lower your hips back to the floor, keeping your elevated leg raised.
• Repeat for several repetitions, then repeat for the same number of repetitions on the other side.

Elevated glute bridge

Sometimes also called a hip thrust, an elevated glute bridge gives your hips a larger range of motion and allows you to add weight to the classic bodyweight exercise.

• Sitting on the floor with your upper back and arms on something sturdy like a coach or a bench. Plant your feet hip-width apart. Optional: Hold a dumbbell on each hip.
• Tuck your pelvis and press through your heels to lift your hips until your body forms a straight line from knees to hips to shoulders. Squeeze your glute muscles at the top.
• Slowly lower your hips back to the floor.
• Repeat for several rounds.

Get started with Bold’s 2-Minute How-To: Bridge video.

Mobility exercises for glutes

It’s common for people with weak glutes to also have tight hips, often because the hip flexors overcompensate for the glutes or because of prolonged sitting. 

It’s a good idea to incorporate some mobility work into your glute workouts or your overall workout routine. “It is crucial to activate the glutes through a combination of mobility exercises, strength training, and stretching,” Estrada says. 

Mobility work that complements glute exercises will involve stretching the hips, glutes, and hamstrings, as well as gentle hip, knee, and glute exercises that take your joints through their full range of motion without adding weight.

Try to do mobility exercises at least two to three times a week. Some example movements and stretches might include:

• Clamshell
• Figure four stretch
• Low lunge stretch
• Knee-to-chest stretch
• Hamstring stretch

Check out Bold’s 6-Minute Mobility: Hips video for some mobility movements to start with.

Exercise routine for glutes

Ready to build the perfect exercise routine for glutes? Start by checking with your healthcare provider to make sure glute exercises are safe for you. Depending on your situation, they may recommend avoiding certain movements. You can also speak with a physical therapist about creating an exercise routine for glutes with the best glute exercises for you.

Once you’re cleared to exercise on your own, make sure you have a comfortable, safe space where you can move at home. 

Choose from any of Bold’s lower-body strength classes to find glute exercises like those above and more.

The CDC recommends adults 65 and older aim for at least two days a week of strength training. Each workout should include a couple of exercises that target your gluteus muscles. Over time, you can gradually build up to more strength workouts per week if you want.

Listen to your body as you follow along with the class. Take breaks when you need to, to sip some water, catch your breath, or make sure you’re in the proper position. 

Equipment for glute workouts

You can do lots of glute exercises using just your body weight without any equipment.

If you’re going to try seated glute exercises, make sure you choose a sturdy, stable chair that won’t wobble or roll.

When you’re ready to add more resistance to your glute exercises, you might experiment with any of the following equipment:

• Mini loop resistance bands
• Dumbbells
• Kettlebells
• Barbells
• Weight plates
• Weighted vests

Remember, like with any type of exercise, it’s important to start where you’re comfortable with glute exercises and build up slowly. In the process, you’ll notice improvements in strength, balance, posture, and more. Follow along with a Bold exercise class today!

More glute classes to try:

• 34-Minute Strength: Lower Body Essentials
• 20-Minute Strength: Lower Body Builder
• 23-Minute Strength: Lower Body Mobility