Weak glutes can cause a variety of problems for seniors, such as difficulty getting up from the floor, squatting down, climbing stairs, or even just walking. Watch this video to learn 5 little-known glute strengthening exercises for seniors that offer big benefits.
3 Different Glute Muscles
Many people think of "the glutes" as one muscle group, but the glutes are actually 3 different muscles.
The gluteus maximus (yellow) is the large butt muscle on the back of your hips and is primarily a hip extensor. It also helps rotate your hip out to the side into external rotation. The gluteus medius (blue) and gluteus minimus (red) sit on the sides of your hips and help you balance on one leg, aiding in side-to-side stability.
The Length-Tension Curve
The length-tension curve is an important concept to understand when discussing muscle strength.
Essentially, muscles are strongest in their mid-range and weakest in their most shortened and most lengthened positions.
When muscles are maximally stretched, there's no overlap of the filaments, so they can't contract together.
Conversely, when muscles are maximally shortened, the filaments can't slide together any further, making the muscle weaker.
Most glute exercises train the glutes in the mid-range motion.
However, many people have trouble with their glutes at the end ranges.
Importance of Glute Strengthening Exercises for Seniors
Strengthening your glutes is crucial, especially for seniors, because weak glutes can lead to difficulties in activities such as pushing off when walking, getting up from the floor, or performing deep squats.
The exercises below will help you strengthen your glutes in their most shortened and most lengthened positions
Exercise 1: Standing Glute Push-Off
This exercise helps you work on getting a good push-off from the glutes in their shortened position.
To perform the exercise:
- Stand on one leg.
- Accelerate forwards, trying to take as large of a step as you can, squeezing the glute while also pushing off with the calf.
- If you have balance difficulties, do this facing a wall for support.
- Practice one leg at a time, then incorporate it into your walking routine.
Exercise 2: Foot on Chair Isometric Glute Strengthening
This exercise strengthens your glutes in the lengthened range of motion, which is helpful for getting up off the floor.
To do the exercise:
- Place one foot up on a chair.
- Press your heel down into the chair, driving your heel through as if stepping up, but hold this isometric position.
- Hold for 10 seconds, then relax. Repeat for 10 repetitions on each leg.
Exercise 3: Low Squat from Stair Glute Strengthening
This exercise focuses on strengthening the glutes in a maximally lengthened position.
To do the exercise:
- Sit on a staircase, using the rail for support.
- Scoot down one stair, ideally to the lowest step, with your feet close to you.
- Drive your heels into the floor, bracing with your hands, and hold the isometric position for 5-10 seconds. Repeat for 10 repetitions.
Exercise 4: GR8Flex, Total Gym, or Leg Press Glute Strengthening
This exercise allows you to strengthen your glutes from a maximally lengthened position using gym equipment such as the GR8FLEX Total Performance Gym.
- Scoot down on the platform or bring your legs close to your chest.
- Press out through your heels, emphasizing your glutes.
- Repeat for 3 sets of 10 repetitions.
GR8FLEX High Performance Gym with Total ...
$868.88 (as of February 9, 2025 17:42 GMT -06:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)Exercise 5: Resistance Band Glute Press
This exercise can be done with minimal equipment. All you'll need is a heavy resistance band.
To do the exercise:
- Place a stretch band around your feet and grab the loops.
- Lie back and pull your knees toward your chest.
- Push your heels into the band, moving your knees away from your chest. Repeat for 10 repetitions.
Assisted Pull up Bands Set (Single Band)...
(as of February 9, 2025 11:40 GMT -06:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)Other Glute Strengthening Exercises for Seniors
The post focused on gluteus maximus strengthening exercises for seniors. If you want to learn exercises to strengthen your gluteus medius and gluteus minimus, these balance exercises for seniors will help improve your glute strength, balance, and side-to-side stability.
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