5 Best Glute Exercises to Restore Strength and Mobility After 60

Glute strength in adults over 60 is critical for maintaining mobility and balance, though these muscles often weaken due to sarcopenia and inactivity. Certified personal trainer James Brady recommends five low-impact morning exercises—including glute bridges and chair squats—to restore lower body stability and reduce fall risks, according to a June 12, 2026, report from Eat This Not That.

Why do glutes weaken after age 60?

Age-related muscle loss, known as sarcopenia, often targets the glutes, making them some of the weakest muscles in the body for adults over 60. Prolonged sitting and a general lack of physical activity accelerate this decline, Brady says.

Weak glutes contribute to several physical impairments. Brady notes that underactive glutes can lead to slower walking speeds, unstable knees, and lower back issues. These factors collectively decrease overall mobility and balance.

Morning exercise is particularly effective for this demographic. Brady explains that the body tends to feel stiffer and less activated after sleep, making low-impact movements a way to wake up the hips and enhance quality of life.

Which low-impact exercises restore glute strength?

Brady identifies five specific exercises as critical for maintaining lower body strength later in life. These movements focus on stability and coordination without the high impact of exercises like lunges.

• Glute Bridges: Used to improve pelvic stability, posture, and walking power.
• Standing Hip Extensions: Designed to test stability and coordination by working one leg at a time.
• Chair Squats: A foundational move that trains muscles used for climbing stairs and standing.
• Standing Side Leg Raises: Specifically targets the glute medius to improve walking mechanics.
• Bird Dogs: Focuses on the core, lower back, and glutes to improve coordination.

How does glute strength reduce the risk of falls?

The glute medius plays a primary role in pelvic stability and balance. Brady states that strengthening this specific muscle is key to reducing the risk of falls as people age.

This aligns with guidance from the National Institutes of Health, which identifies the reduction of fall risks as an essential component of healthy aging. By stabilizing the pelvis, these exercises prevent the lateral instability that often leads to trips or slips.

How are these exercises performed?

Brady provides specific step-by-step instructions for each movement to ensure safety and effectiveness.

Glute Bridges: Lie on your back with knees bent and feet flat, hip-width apart. Engage the core and press through the heels to lift the hips until the body forms a straight line from shoulders to knees. Squeeze the glutes for one to two seconds before lowering slowly. Brady recommends two to three sets of 12 to 15 reps with 45 to 60 seconds of rest.

Standing Hip Extensions: Stand behind a chair or countertop for support with feet hip-width apart. While keeping the core flexed and posture upright, slowly extend one leg straight back without arching the lower back. Pause for one to two seconds at the top. Perform two to three sets of 10 to 12 reps per leg, resting 30 to 45 seconds between sets.

Chair Squats: Stand in front of a sturdy chair with feet shoulder-width apart. Push the hips backward to lower the body until the glutes lightly touch the chair, keeping knees stacked above the feet. Drive through the heels to stand and squeeze the glutes at the top. Aim for two to three sets of 10 to 15 reps with 45 to 60 seconds of rest.

Standing Side Leg Raises: Stand beside a wall or chair for support. With the core engaged, lift one leg out to the side while keeping the torso upright. Pause for one to two seconds at the top before lowering the leg with control. Complete two to three sets of 12 to 15 reps per leg, resting 45 to 60 seconds between sets.

Bird Dogs: Start on hands and knees with a straight back, hands under shoulders and knees under hips. Extend one arm forward and the opposite leg backward simultaneously, keeping both limbs level with the body. Pause for one to two seconds. Complete two to three sets of 8 to 10 reps per side, resting 45 to 60 seconds between sets.