5 Morning Exercises to Restore Glute Strength Faster Than Squats After 60

If your hips feel weaker or your stride isn’t as strong, your glutes may be the cause. A recent report highlights five morning exercises designed to restore glute strength faster than squats, particularly beneficial for individuals over 60. These exercises focus on waking up and engaging glute muscles that may have become less responsive due to prolonged sitting or limited movement.

According to Jarrod Nobbe, MA, CSCS, a certified strength and conditioning specialist, consistent glute engagement improves stability, smooths movements like standing and walking, and reduces strain on the lower back. “There’s a noticeable carryover once you start bringing that strength back,” Nobbe stated. “Standing up feels smoother, walking feels more stable, and your lower back doesn’t have to step in as often.”

Why Focus on Glutes?

Glute muscles play a crucial role in overall lower body function and stability. When these muscles weaken, other areas compensate, potentially leading to discomfort or injury. The exercises outlined are designed to specifically target and re-engage the glutes, improving movement patterns and overall physical function. While squats are often recommended for glute strengthening, they aren’t always the most accessible starting point, especially for those with existing discomfort or limited mobility.

The Five Exercises

Glute Bridge

Glute bridges are an excellent starting point due to their minimal setup and focus on hip engagement. The exercise involves lying on your back with bent knees and lifting your hips off the floor, squeezing the glutes at the top of the movement. This helps to teach the body to drive through the heels and utilize the glutes effectively, rather than relying on the lower back.

• Muscles Trained: Glutes, hamstrings, core
• How to Do It:
  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Place your arms at your sides.
  3. Press through your heels and lift your hips upward.
  4. Squeeze your glutes at the top.
  5. Lower your hips back down with control.
• Recommended Sets and Reps: Perform 3 sets of 12 to 15 reps. Rest for 45 seconds between each set.
• Best Variations: Single-leg bridges, paused reps, elevated feet bridges
• Form Tip: Drive through your heels and avoid arching your lower back.

Frog Glute Bridge

The frog variation of the glute bridge modifies foot position to emphasize inner glute activation. By bringing the soles of the feet together and allowing the knees to fall outwards, the exercise targets a different portion of the glute muscles.

• Muscles Trained: Glutes, inner thighs
• How to Do It:
  1. Lie on your back and bring the soles of your feet together.
  2. Let your knees fall out to the sides.
  3. Press through the outer edges of your feet.
  4. Lift your hips upward while squeezing your glutes.
  5. Lower back down with control.
• Recommended Sets and Reps: Perform 3 sets of 12 to 15 reps. Rest for 45 seconds between each set.
• Best Variations: Paused frog bridges, slow tempo reps, elevated hips
• Form Tip: Keep your lower back neutral and focus on the squeeze at the top.

Reverse Lunges

Reverse lunges engage the glutes while also improving balance and control. Stepping backward instead of forward reduces stress on the knees and allows for more effective hip loading. Maintaining a steady posture and pushing through the front heel ensures the glutes are doing the work.

• Muscles Trained: Glutes, quadriceps, hamstrings
• How to Do It:
  1. Stand tall with your feet together.
  2. Step one foot back into a lunge.
  3. Lower your back knee toward the ground.
  4. Push through your front foot to return to standing.
  5. Alternate legs with each rep.
• Recommended Sets and Reps: Perform 3 sets of 8 to 10 reps per leg. Rest for 45 seconds between each set.
• Best Variations: Short step lunges, assisted lunges, slower tempo reps
• Form Tip: Keep your weight through your front heel and stay upright.

Bodyweight Good Morning

Good mornings train the hip hinge movement, which is essential for proper hip function. This exercise involves hinging at the hips while keeping the back stable, engaging the glutes and hamstrings.

• Muscles Trained: Glutes, hamstrings, lower back
• How to Do It:
  1. Stand with your feet hip-width apart.
  2. Place your hands on your hips or behind your head.
  3. Keep your chest up and hinge at your hips.
  4. Lower your torso until you feel a stretch in your hamstrings.
  5. Drive your hips forward to return to standing.
• Recommended Sets and Reps: Perform 3 sets of 10 to 12 reps. Rest for 45 seconds between each set.
• Best Variations: Band-resisted hinges, staggered stance hinges, slower tempo reps
• Form Tip: Keep your back flat and move through your hips.

Mini Band Lateral Walks

Lateral walks with a mini band target the smaller stabilizing muscles around the hips. These muscles are crucial for maintaining hip stability during movement. Keeping tension on the band and maintaining a low stance activates the glutes with each step.

• Muscles Trained: Glutes, hip stabilizers
• How to Do It:
  1. Place a mini band around your thighs or ankles.
  2. Stand with a slight bend in your knees.
  3. Step to the side while keeping tension on the band.
  4. Bring your other foot in without letting the band go slack.
  5. Continue stepping side to side.
• Recommended Sets and Reps: Perform 2 to 3 sets of 10 to 15 steps per direction. Rest for 45 seconds between each set.
• Best Variations: Lower stance walks, slower steps, longer step length
• Form Tip: Stay low and keep tension on the band throughout.

Consistency is Key

Nobbe emphasizes the importance of consistency and mindful movement. “This is where most people either start to notice a difference or fall off before things really click,” he explains. “These movements don’t take long, making it easier to fit them into your routine, especially in the morning.” Focusing on controlled reps, maintaining proper posture, and staying active throughout the day will maximize the benefits of these exercises.

References:

• Moore, Damien et al. “A SYSTEMATIC REVIEW AND META-ANALYSIS OF COMMON THERAPEUTIC EXERCISES THAT GENERATE HIGHEST MUSCLE ACTIVITY IN THE GLUTEUS MEDIUS AND GLUTEUS MINIMUS SEGMENTS.” International journal of sports physical therapy vol. 15,6 (2020): 856-881.
• Neto, Walter Krause et al. “Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review.” Journal of sports science & medicine vol. 19,1 195-203.