Glute Exercises for Seniors: Get Your Rear in Gear After 60

By Doug Jones

Glute Exercises for Seniors: Get Your Rear in Gear After 60

What's In This Article

• Original Column: Reboot Your Rear Gear and Get Moving Again
• Safe Standing Glute Exercises for Seniors at the Counter
• The Every-Third-Day Rule for Senior Rear Strength
• Reboot Your Rear and Support Your Lower Back
• Glute exercises for seniors: Questions I Get Asked Most

Aloha from Kaua'i! Looking out towards Bali Hai today, I am reminded that taking time off from physical activity happens to all of us. Whether you took six weeks or six months off, getting your rear in gear is easier than you think! Adding simple glute exercises for seniors back into your daily routine is the absolute best place to start.

Your backside muscles are the powerhouse of your whole body. When we sit around too long, those muscles go to sleep. But here is the fantastic news: your body is ready to snap right back into action! You do not need heavy weights or tough floor routines to wake up those glutes. All it takes is a Smart-Simple-Speedy-Safe approach right at your kitchen counter.

The difference between doing nothing and next to nothing... is EVERYTHING! If you are ready to reboot your booty and feel strong on your feet again, you can follow my Super 7 System approach to senior fitness to get moving safely. Here is the column that started it.

Original Column: Reboot Your Rear Gear and Get Moving Again

GET YOUR REAR IN GEAR...
FOR THE NEW YEAR!!!

Dear Doug,

I haven’t worked out for almost six months. Did I lose all of the gains that I've made, or am I starting back from scratch again? I want to get back on track before the new year. Help! :-)

Mahalo,
Lorrie from Anahola.

Aloha, Lorrie.

Join the club!! You are not alone. Together, we can all regroup and refocus.

You didn’t mention what you have done, did, and now do, so let me try to define and refine some key points.

1. EVERY THIRD DAY: While periods of calculated rest and recovery are necessary for repair and restoration, I don’t suggest ever taking off more than two days in a row. Inactivity rapidly regresses levels of cardiovascular fitness, largely due to decreased blood volume. This occurs almost immediately, so working in working out every third day is of the highest priority.

Muscular endurance (higher repetitions) also fades rather quickly, due to changes in blood volume, enzymatic activity, mitochondrial density, and your body's inability to tolerate metabolic by-products, such as lactate. The return of "the burn" fires up after only a week or two of inactivity. 

Muscular strength (heavier weights) can be sustained by surprisingly infrequent training, as little as once per week per muscle group. Intensity is much more important than duration or frequency for maintaining established strength. 

While stretching capacity decreases for many individuals, some actually become more flexible with less exercise. Contracting muscles shortens muscle fibers. Contracting them less frequently can potentially make fibers more pliable via reduced ‘tonus’ (muscle tone). This is not a good thing.

2. THE NEW YOU: Improving your level of health and fitness by increasing your capacities for Strength, Stamina, and Stretching does take some effort. However, maintaining “the new you” requires a lot less. It is very important to continue what you’ve started, even if this means working out consistently inconsistently, such as every third day.

3. HEAR THE BAD NEWS: Listen up! Don’t quit! A proclivity for inactivity is an exercise in futility. Taking a monthlong break is almost the same as slacking for a year. Years of sedentarism is essentially the same as forever, at least physiologically. So, after six months couching it as a potato aficionado, start back slowly and safely; it’s almost like starting over.

4. HERE'S THE GOOD NEWS: Even if you haven’t exercised for years, or forever, your body and brain are still primed to pump positive motions and emotions. Of course, snapping back into shape takes effort and focus, but we are fearfully and wonderfully made to be able to literally instantaneously transform by the principles of Eccentrics in Strength, Stamina, Stretching, & Sustenance.

5. START AT THE VERY BEGINNING: It’s a very good place to start. With regard to starting over, your body will be more tolerant to duration and frequency than it is to intensity. You can work out longer, and more often, but definitely reduce the intensity of the exercises to which you were previously accustomed. Performing multiple, less-intense sets of specific movements is smarter and safer than attempting a single, faster, and potentially more intense set.

To learn the smartest, simplest, speediest, and safest new year resolution solution, sign up for my Super 7-Week Shape-Up System. It’s free to start, and you can even ask me questions on our Super Sunday Sunset Strolls. Since you’ve taken some time off, I highly recommend starting back at ground zero with Week Zero. Sometimes, the fastest way to move forward is to begin with a step backwards.

6. RINSE AND REPEAT: When progressing through a periodized program, I often suggest repeating each week twice, if not thrice, before graduating to the next level of intensity. For instance, my 7-Week program should ideally take 14 or 21 weeks. Though your body can adapt within minutes, hours, or days… the brain sometimes needs a week or two to catch up.

7. FROM THE INSIDE OUT: The best way to reboot your booty and sleek your physique is with mega-doses of nutritive fitness. For inspiration, watch the free movie on Week Zero of my website. You’ll love it! Let’s all get back on track this month with 7 days of fresh juices, smoothies, salads, fruits, veggies, sprouts, and a smattering of raw nuts and seeds!!

CLICK HERE to DOWNLOAD

Mark your calendars for my Super Sunday Sunset Stroll tomorrow, 10/1 at 6:00 pm. Meet us at the parking lot of the Kapaa Swimming Pool, right behind Chicken in a Barrel BBQ on Kou Street. Look for the guy with the smiley face hats; that's me!

In Health & With Hope,

Doug :-)

Safe Standing Glute Exercises for Seniors at the Counter

Wake Up Your Booty Without Getting on the Floor

If you have taken a break from moving, never jump right into heavy lifting or tough floor workouts! The smartest way to start back is right in your own kitchen. Standing upright with both hands lightly resting on a sturdy counter gives you complete balance and confidence.

Try simple standing rear leg extensions. While holding the counter, keep your chest high and gently press one leg straight back behind you a few inches. Squeeze your buttock muscle at the top for a brief second, then return to the start. Do not arch your lower back! Performing 10 to 12 smooth repetitions on each side wakes up those dormant glutes without overloading your joints.

• Keep your standing knee soft, never locked straight.
• Focus on the muscle squeeze rather than lifting your leg high.
• Breathe out as you press back, and breathe in as you lower.

This gentle movement keeps you fully supported while targeting the exact muscles needed for confident walking and climbing stairs.

The Every-Third-Day Rule for Senior Rear Strength

Smart Consistency Beats High Intensity Every Time

When restarting glute exercises for seniors after months of inactivity, intensity is your worst enemy, but frequency is your best friend! Taking a month or two off causes muscular stamina to drop. If you push too hard on day one, "the burn" will leave you sore and discouraged. That is why I teach the Every Third Day principle.

You never want to take off more than two days in a row. Working out every third day maintains your cardiovascular blood volume and keeps your muscles firing properly. When practicing your glute exercises for seniors, do multiple less-intense sets rather than one grueling push. This Smart-Simple-Speedy-Safe routine builds lasting power while keeping your joints happy!

Pairing standing glute squeezes with smooth walking on level ground creates a wonderful synergy. Walking engages your hip extensors continuously, helping you regain stamina for daily adventures across Kaua'i or right in your own neighborhood.

Reboot Your Rear and Support Your Lower Back

Strong Glutes Protect Your Spine

Why is getting your rear in gear so critical as you reclaim your strength? Your gluteal muscles work hand-in-hand with your core to stabilize your pelvis and shield your lower back from unwanted strain. When glutes become weak from extended rest, your back ends up doing work it was never designed to do!

By reactivating these muscles gently, you restore natural alignment and improve your posture from the inside out. Combine your standing counter squeezes with gentle posture resets: stand tall, roll your shoulders back, pull your navel slightly toward your spine, and contract your buttocks while standing waiting for the kettle to boil.

Remember, the difference between doing nothing and next to nothing... is EVERYTHING! You do not need hours in a gym. A few minutes of focused movement every few days will transform your energy, mobility, and confidence. For a full step-by-step roadmap to restart your routine safely, take a look at my 7-week safe movement program today!

Glute exercises for seniors: Questions I Get Asked Most

How can seniors strengthen their glutes safely at home?

Seniors can safely strengthen their glutes by doing standing leg extensions and glute squeezes while holding onto a sturdy kitchen counter for support. Avoid floor exercises if getting up is difficult, and focus on slow, controlled squeezes every third day!

What are the best standing glute exercises for seniors?

The best standing exercise is the counter-supported rear leg lift. Stand tall, hold a sturdy counter with both hands, and gently extend one leg behind you without arching your back. Hold the squeeze for a second and repeat 10 to 12 times per leg.

How often should older adults perform glute workouts?

Aim to perform low-intensity glute work every third day. Never take more than two days off in a row to prevent loss of muscular endurance and stamina, but keep the intensity light so your joints stay safe and pain-free!

Can weak glutes cause lower back discomfort in older adults?

Yes! When glute muscles go unused, the lower back muscles are forced to overwork to keep you upright. Gently strengthening your rear muscles restores balance to your pelvis and takes stress directly off your lower spine.

Ready to put this to work today? Try SUPER 7 FREE for a Smart-Simple-Speedy-Safe daily starting point: no gym, no equipment, no downloads - just open and go.

In Health & With Hope,

Doug :-)

About the Author: Douglas Jones, BS, MA, CSCS

Douglas Jones earned his Master's Degree in Exercise Physiology from the University of Maryland and is a Certified Strength and Conditioning Specialist. As an Exercise Physiologist and Concierge Fitness Professional based in Kaua'i, he has helped thousands of clients in person and millions online build simple, science-based habits for strength, stamina, stretching, and sustenance.

Doug is the founder of the Super 7 System — a complete training system you can do at home in as little as 7 minutes a day.

Watch his free intro and start free at Super7System.com.

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