Glute Workouts for Women Over 60: Get Strong At-Home

Did you know that muscle mass decreases as we get older? 

Well, it does, and unfortunately, this can cause a lot of noticeable sagging.  

I know that you know what I’m talking about!  

You look in the mirror and only see sagging parts.

One of the most frustrating areas of sagging that I’ve noticed is my butt.   

It’s always been a priority area of concern for me, so I’ve worked hard to maintain a toned, “bubble” butt instead of a flat butt. 

Yes, this is mostly for vain reasons, but strong glutes can also improve stability, proper posture, mobility, and balance.

So, how do you get strong glute muscles and avoid the saggy butt?  

Strength training.  

Simple yet effective glute workouts can make a huge difference. 

Whether you’re a beginner or just someone looking to mix things up, there are plenty of glute exercises that can work for you. 

So, don’t let age stop you from achieving your fitness goals – keep those glutes strong and healthy with these targeted exercises.

Muscles of the Glutes

The glutes are made up of three muscles.

• Gluteus Maximus: This is the largest and most powerful muscle in the body!  It helps with hip extension and outward rotation. You use this muscle when standing up, climbing, and running.
• Gluteus Medius: Located on the outer surface of the pelvis, it stabilizes the hip while walking and controls to much side-to-side motion.
• Gluteus Minimus: This is the smallest of the three muscles, it hids beneath the medius. It also helps with hip stabilization and abduction.

Glute Workout

If you’re looking to get a bigger butt and stronger glute muscles, these exercises are the best way to get there!.  

Mini Resistance Band Lateral Walks

Mini resistance band walks are one of the best exercises for activating the glutes. 

This exercise targets the gluteus medius to stabilize and strengthen the hip joint. 

Here’s how to do them:

• Start with feet together.
• Place a mini band or booty band above the knees.  
• Lower into a half squat position.
• Step out to the side with your right foot.
• Bring your left foot to the right foot.
• Step the right foot out again and bring the left foot to the right foot.
• Repeat in one direction for 3-4 steps, then go back in the other direction.

Single-Leg Deadlift

Single-leg deadlifts are excellent for activating the glutes.

It uses unilateral movements to engage the gluteus maximus, hamstrings, and core muscles.   

To do this exercise:

1. Start by standing on one leg with the other foot slightly behind you.
2. For resistance, grab some free weights and place a weight in one or both hands. 
3. Keeping a straight back, hinge at the hips, and lower the torso toward the ground.
4. Rise back to a standing position while engaging the glutes.  

Sumo Squat

Sumo Squats are a great exercise to add to any lower-body workouts.  

They work the quadriceps, gluteal muscles, hips, hamstrings, calves, and inner thighs.

To do this exercise: 

1. Start with feet wider than hip-width apart.  
2. Point your toes out and away from the center of your body about 45 degrees.  Make sure your knees are still tracking over your toes.  
3. Hold a weight with both hands.
4. Move your hips back slightly and bend your knees as you lower your body into a squat position with weight between your legs.
5. Keep your spine straight, your core engaged, and your eyes forward throughout the movement.
6. Lower until your thighs are parallel to the floor. If squatting to parallel is too low or if you can’t maintain your leg alignment, then only go as low as you can with proper form.
7. Pause in the squat position for a few seconds. 
8. Then, engage your glutes, press up to standing, driving up through your heels.

Good Mornings

Good Mornings are a great way to work your hamstrings and lower back.

To do this exercise:

• Place a free weight behind your neck.  
• Stand with your feet shoulder-width apart and hinge at the hips, keeping your back straight.
• Slowly lower the upper body towards the ground, keeping your spine in a straight line.  
• Hold for a few seconds,
• Then, engage your glutes as you return to the starting position.

Goblet Squat with Heel Raise

A goblet squat with heel raise is a great way to work all of the lower-body muscles.  

It targets your calves, quads, hamstrings, and glutes. 

To perform a squat:

• Stand with your feet hip-width apart.
• Hold a free weight with both hands at your chest.
• Keep your chest up.
• Lower your hips down towards the ground as if you’re sitting on a chair. 
• Make sure to keep your knees in line with your toes.
• Push through your heels to come back up. 
• Then, come up on your toes with heels off the ground. 
• Hold a few seconds before lowering the heels.  

For an added bonus, use a mini band above your knees for more resistance work.

Hamstring Curls

​Hamstring curls not only work the hamstrings but also give you strong glutes.  

To do this one:  

• Lie on your stomach on an exercise mat with your legs extended and together.   
• Place a weight between your feet at the arch.  
• Lift your upper body with your elbows under your shoulders.  
• Begin lifting the weight up to 90 degrees.
• Slowly lower the weight back to the ground.  

Weighted or Banded Glute Bridges

Weighted or banded glute bridges should be included in all butt workouts!  

They target the glutes intensively. 

To do this one:  

1. Lie on your back with your knees bent.
2. Place a resistance band above the knees or place a dumbbell horizontally below your belly button and above your hip bones. 
3. Hold the dumbbell with both hands.
4. Place your feet flat on the ground close to your butt. 
5. Push through your heels as you lift your hips up towards the ceiling with shoulder blades on the floor.
6. Squeeze your glutes at the top. 
7. Lower your hips back down and repeat. 

For an added challenge, you can actually use free weights and a mini band together.  

Modifications 

There are always ways to make an exercise more challenging or to dial it back.  

It can make a big difference when trying to keep good form while doing an exercise. 

Here are a few ideas to try:

• Change out your resistance. Whether it is resistance bands or weights, you can increase or decrease your resistance to fit your fitness level.  
• Do bodyweight exercises instead of weights. Remember that even body weight is resistance, so if that is where you are, embrace it. You will get stronger and be able to add more resistance while keeping good form.  
• Use a chair or wall as support for stability.

READ MORE: Booty Bands: Latex Vs Fabric Which Are Better | Simply Aging Healthy

Getting Glute Workouts in Daily Life

Simple strategies can make a huge difference. 

By making small changes, you can stay active and work that butt throughout the day.

Include Movement Throughout the Day

Finding opportunities to move can keep the glutes engaged when you can’t get a structured workout. 

Here are some ideas:

• Take the Stairs: Opt for stairs instead of elevators. This targets the glute muscles and gives you a cardio workout at the same time.  
• Stand and Stretch: Take breaks to stretch while driving a lot or working at a desk. Just getting up from a seated position works the glutes. Stretching can help with flexibility while working the glutes.
• Walk While You Talk: On phone calls, walk around instead of sitting down, or do some air squats if you can’t move around.  This adds movement, and as I said, even something as simple as standing up without assistance can get that butt working.

Little changes make a big difference.

READ MORE: Grow Your Butt At Home Without Equipment: Simple Exercises For A Perky Booty | Simply Aging Healthy

Glute Workouts for Women Over 60

Getting a strong, shapely butt will take a little more work than it did a few years ago, but trust me it’s still possible.  

Including a regular glute workout into your workout routine can do wonders for your overall physical and mental health. 

Not only does it improve our balance and posture, but it also helps prevent injuries and helps us to stay independent. 

We are never too old to get that head-turning sexy butt, ladies!  

So, let’s keep our backsides in shape and show the world that we are strong, capable, and ready for whatever life throws our way. 

As Helen Mirren once said, “The only way to enjoy anything in this life is to earn it first.” 

So, let’s earn our strength and continue to thrive in our golden years.