A 7-Move Glute Workout for Healthy Aging

Walking, standing, climbing stairs, getting up from a chair, maintaining balance — our glutes are essential for many aspects of our everyday mobility. Yet this powerhouse muscle group is often overlooked when it comes to healthy aging, despite being crucial for staying active and independent well into our later years.

“The glutes allow you to bend over, lift your legs, push against the ground, sit comfortably, walk, and so much more,” says Rosalind ‘Roz’ Frydberg, ARORA lead group fitness instructor and coach and healthy-aging expert for Life Time. “Our glutes are a key component of our full-body kinetic chain. Like any chain, a weak link compromises the entire system. So, when the glutes are weakened, it may lead to muscle imbalance and injury.”

To help you keep this muscle group strong, we asked Frydberg to create and demonstrate a glute warm-up and workout that you can add to your exercise rotation.

Warm-Up

1. Kickback With Body Bar

“Warming up before a glute workout is especially important for those who spend a lot of time sitting during the day,” says Frydberg. “If you sit for prolonged periods without using these muscles, it can take more effort to activate them prior to a workout.”

• Start with your feet hip width apart. Shift your weight onto your left leg, using a body bar for balance. Bend your right leg so your shin is parallel to the floor and your knee is at a 90-degree angle.
• Repeatedly pulse your right leg out behind you, taking enough time to squeeze your right glute before bringing your leg back to center each time.
• Switch sides and repeat.
• Complete three sets of 15 reps on each leg.

2. Glute Bridge

“Glute bridges wake up the glutes,” says Frydberg. “Doing these before heavier glute exercises can recruit the right muscles and give you a moment for your brain to make the connection — it’s like telling your body, ‘We’re working glutes today!’”

• Lie on your back with your knees bent and feet flat on the floor. From this position, engage your core, press your back into the floor, and begin squeezing your glutes.
• Keepthe glutes engaged and weight distributed evenly across both feet as you press your hips up. Extend your hips fully so your body forms a straight line from your knees to your shoulders.
• Holdthis position for one breath, continuing to squeeze your glutes.
• Keep squeezing your glutes as you slowly reverse the movement — don’t collapse to the floor — to return to the starting position.
• Repeat for three sets of 20 reps.

Optional: Add tempo. Count for three seconds on the way up, hold for one second at the top, and count to one on the way down. Perform it in reverse on the next set: One count on the way up, hold for one at the top, and count to three on the way down.

3. Hip Rocker

“The hip rocker is another move to warm up and engage the muscle groups in your lower body, especially if you’re feeling stiff,” says Frydberg.

• Stand with your feet hip width apart.
• Hinge forward at your hips, holding onto and leaning into a body bar for balance.
• Shift your weight onto your toes, feeling a stretch in the back of your legs.
• Hold for a second before shifting your weight back into your heels.
• Repeat for three to four sets of 15 reps. The goal is to gain more mobility and hip flexion with each set.

Workout

4. Lateral Band Walk

“This is one of the best exercises for firing up the glute muscles on the side of your hips,” says Frydberg. “These muscles play a huge role in your stability, balance, and lower-body alignment.”

• Place a handled resistance band under your feet and grip the handles up near your waist. Start with your feet wide and with a slight bend in your knees.
• Step one foot to the side, followed by your other foot, as you move sideways. Try not to lift your foot too far off the ground. Feel your hip abductors pulling away from the adductor.
• Repeat for five total steps before repeating on the other side.
• Start with four sets and add more as you feel stronger.

5. Abductor Machine

“The abductor machine targets the outer glutes,” Frydberg explains. “These muscles play a big role in hip mobility and stability.”

• Adjust the seat so your knees are at a 90-degree angle when seated. Sit with your back flat against the back pad, feet flat on the footrests, and grip the side handles for support. Set the machine at a weight that is challenging for you.
• Slowly push your knees outward against the pads until you feel a strong squeeze in your outer glutes.
• Put the mind to the muscle to engage the glutes — do not use your knees to push the pads
• Pause briefly at the widest point before slowly returning to the starting position.
• Repeat for three sets of 15 to 20 reps.

6. Leg Press Machine

“The leg press machine targets the glutes and quads,” says Frydberg. “Strong glutes and quads lead to more support in your pelvis and lower spine, which can reduce the risk of lower back pain or injury.”

• Adjust the seat so your knees are at a 90-degree angle when seated. Sit with your back flat against the back pad. Place your feet about hip to shoulder width apart in the center of the platform. Set the machine at a weight that is challenging for you.
• Keeping your core engaged and feet flat, press the weight away from you, keeping your knees tracking with your toes. Fully extend your knees but be careful not to lock them out completely.
• Pause briefly, then slowly reverse the movement to lower the weight with control. Keep your feet flat and your lower back in contact with the seat.
• Repeat for three to four sets of 20 reps.

7. Leg Extension Machine

“Although the glutes are not the primary movers in this exercise, they play a supporting role,” says Frydberg. “This is a great machine to include in your lower-body workouts to improve power and stability in your legs.”

• Adjust the backrest so your knees line up with the machine’s pivot point (the rotating axis). Set the shin pad just above your ankles so it’s resting comfortably on your lower shins. Set the machine at a weight that is challenging for you.
• Extend your legs by pushing the pad upward, squeezing your glutes and using your quads.
• Squeeze your quads at the top when your legs are almost straight (be careful that you don’t lock your knees).
• Lower slowly and with control to the starting position.
• Repeat for four sets of 20 reps.