How To Get Stronger Glutes For Seniors

Woman adult doing bodyweight glute and leg exercises on outdoor.

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A handful of things scream fitness and physical strength, and one of them is a set of robust and round glutes.

Whether it’s on a man or woman, we can’t help but admire them.

But it’s not just the aesthetics, either. The fact is, strengthening your glutes will deliver numerous great benefits, no matter your age.

So, if you’re interested in having a firmer and rounder butt as a senior, you’ve come to the right place. Let’s go.

Strong Glutes: The Foundation of Fitness and Athleticism

While often overlooked, our glutes are critical for fitness, longevity, and athleticism. For one, strong glutes allow us to exert more force and perform activities like squatting, deadlifting, fast running, and vertical jumping more effectively.

Our glutes also play an essential role in keeping the pelvis stable and protecting the lower spine from injury.

What’s more, the glutes play an essential role in creating a bridge between the upper and lower body, which allows us to make better use of our physical characteristics (power, strength, explosiveness, and more).

And, it’s also worth mentioning that strengthening your glutes will also help grow and develop them. And there is no denying that a firm and round butt will never go out of style.

If you want to elevate your fitness, stay safe, and be more athletic, you need to give your glutes the attention they want. But how to go about it?

Start With Simple Bodyweight Exercises to Build a Foundation

As the old saying goes, “Walk before you run.”

Before trying more advanced tactics, you should start with the simple and easy to learn bodyweight exercises:

Glute Bridge

a) Lie on the floor with your feet flat; knees bent, shoulders back, arms resting to your sides, and gaze directed toward the ceiling.

b) Contract your glutes and press through the heels of your feet to extend your hips toward the ceiling until your shoulders, hips, and knees are in a straight line.

c) From there, slowly lower your glutes to the floor and repeat.

Bodyweight Squat

a) Stand tall with your feet at about shoulder-width level, toes pointed slightly out, back straight, shoulders back, arms extended forward for balance, and gaze directed forward.

b) Take a breath and descend as if you were trying to sit in a chair. Keep your chest up and back straight.

c) Lower yourself as much as you can while keeping your lower back straight and heels in full contact with the floor.

d) From the bottom position, push through your heels and squat up to the starting position. Repeat.

Click here to read about how to squat more weight for seniors

Donkey Kickbacks

a) Get on your hands and knees (tabletop position) with your shoulders back, lower spine straight, palms flat on the floor, toes in contact with the ground for balance, and gaze directed down.

b) From this position, kick one leg back and straighten it entirely until it’s in line with your upper body.

c) Hold the position for a moment, bring the leg back to its starting position and extend the other leg back.

d) Keep alternating between your left and right leg and remember to perform each repetition slowly and smoothly.

Bodyweight Lunge

a) Stand tall with your shoulders back, feet at shoulder-width level, hands on your hips, and gaze directed forward.

b) Take a breath, extend your right foot forward, and plant it firmly on the ground. 

c) From that position, slowly bend your right knee until it forms a 90-degree angle, and your left knee is almost in contact with the floor. If you can’t go that deep, lower yourself as much as your mobility and strength allow.

d) Then, forcefully push through the heel of the right knee and lift yourself to the starting position.

e) Then, extend your left foot forward and repeat the whole sequence.

Proper Technique Should Be Your Number One Priority

To develop your glutes properly and stay injury-free, you must maintain appropriate technique on every single repetition you do.

For one, using proper technique allows you to train your glutes more effectively. Meaning, each repetition delivers a more significant stimulus, and you make better progress with less work. Second, the proper technique helps keep unnecessary stress from your joints and connective tissues, which helps prevent aches and overuse injuries from developing over time.

Take, for example, the squat – an exercise that many people use for glute development. When done correctly, the squat does a great job of training your glutes, quads, calves, and, to a degree, your hamstrings.

But, when done incorrectly (for example, not going deep enough), the exercise doesn’t train these muscles as effectively, can put undue stress on your knees, and, if your lower back gets rounded often, it can lead to back issues.

So, keep in mind that proper technique should always be your priority. If you ever doubt your execution, it’s always better to consult with a fitness professional and ask for a form check and tips on how to perform the exercise better.

Aim For Small Progress Over Time

We often convince ourselves that improvements only matter if they are vast and noticeable, and this is particularly true for fitness.

For example, most folks would jump at the idea of losing 10 pounds in the next month, but few will be excited for the more realistic and sustainable goal of losing one pound per week. So, we often pressure ourselves to achieve excellent results in little time.

But, here’s the thing:

Making small but consistent improvements might not seem like progress in the short-term, but it is in the long-run. 

For example, with the exercises from above, aiming to do one more repetition in every workout might not seem like that big of a deal. But, if you’re doing these exercises twice per week, it means that you’ll improve your performance by 104 repetitions within the next 365 days.

It’s not impressive in the short-term, but it certainly makes a huge difference down the line.

So, rather than rushing yourself and setting unrealistic goals, stick to a sustainable pace and aim for gradual but consistent progress because it adds up.


Hi, I'm Sam, and I love archery! I used to work as a caregiver, and I'm in medical school now. I started this blog to help people like my parents get healthier in fun and exciting ways, more than just going to the gym. If you like one of my articles, I'd appreciate it if you share it with your folks and help them get healthier too!

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