If you're over 50 and want to build stronger glutes, try this unique exercise to strengthen your glutes from home without needing any equipment.
Why Strong Glutes Matter Over 50
As we age, maintaining strong glutes is essential for balance, mobility, and reducing the risk of injuries. Strong glutes help with everyday activities like walking, climbing stairs, and standing up from a seated position.
Having strong glutes can also help prevent back, hip, and knee pain.
The Couch-Supported Single Leg Deadlift
This unique exercise effectively strengthens your glutes without requiring any equipment. You’ll be using your bed or couch for support, making it a great at-home workout option.
How to Perform the Glute Strengthening Exercise
- Stand next to your couch and use your forearm to support yourself while placing the other hand on the couch.
- Lift one leg and slightly turn your toes outward, rotating your knee to the side.
- Slowly sit back into your glute, keeping your knee slightly bent but not relying on your quadriceps.
- Feel a deep stretch in your glutes, then squeeze your glutes to drive your hips forward.
- Repeat this movement for about 10 repetitions on each leg.
- Switch sides and repeat the exercise on the other leg.
Tips for Best Results
- Keep your weight on the outside of your foot to maximize glute engagement.
- Experiment with your body angle to find the best position for feeling the stretch.
- Focus on squeezing your glutes at the top of each movement for maximum activation.
- Perform this exercise daily for stronger glutes over 50.
Final Thoughts
This couch-supported single leg deadlift is a simple yet powerful way to strengthen your glutes over 50.
However, if you're already strong and active, you may want some more advanced strengthening exercises as well.
Check out these blog posts for more information:
Best Glute Strength Exercise Ever
3 Glute Strengthening Exercises For Knee Pain & Arthritis
5 Glute Strengthening Exercises for Seniors: Walk, Squat, & Get Up More Easily
4 Best Dumbbell Leg Exercises for Strength and Balance
Need Help To Get Stronger Glutes Over 50?
If you live in the St. Louis area and need help to relieve pain and improve your strength and mobility, we'd be happy to help you. Just tap the button below to request an appointment.