After 60? Skip Squats & Do These 5 Standing Glute Exercises Instead
As we age, maintaining gluteal strength becomes increasingly important for everyday movements like walking, rising from a chair and climbing stairs. Whereas squats are often touted as the head-to exercise for building glutes, they aren’t always the most effective – or comfortable – option for individuals over 60. A shift towards standing exercises can rebuild glute strength faster and with less strain on the knees and other joints.
Glute muscles play a massive role in how the body moves after 60, powering walking, stabilizing the hips, protecting the lower back, and helping the body rise from chairs or climb stairs. When they weaken, people often feel slower, less stable, and more fatigued during everyday movement. Many people attempt to address this with squats, but these don’t always activate the glutes as effectively as people think, especially when mobility or knee discomfort limits proper form. Squats can shift workload toward the quadriceps if posture, depth, or hip engagement isn’t correct.
Standing exercises offer a solution by directly targeting the glutes while reducing knee strain. These movements allow individuals to focus on squeezing and activating the glute muscles rather than simply moving up and down. This approach also offers functional carryover, strengthening muscles in the same upright posture used for daily activities. Consistent training with these exercises can lead to faster gains in strength and stability compared to traditional squatting routines.
Here are five standing exercises designed to activate the glutes from multiple angles while prioritizing joint comfort. Remember to perform each movement slowly and concentrate on squeezing the glute muscles during every repetition.
Standing Hip Extensions
Standing hip extensions directly target the gluteus maximus, the largest muscle responsible for propelling the body forward during walking. This exercise is a good starting point as it isolates the glutes without requiring complex coordination or heavy resistance. Extending the leg behind the body forces the glutes to contract while maintaining hip stability. Consistent practice helps the glutes fire more naturally during everyday activities.
How to Do It
- Stand tall while holding a chair for balance
- Extend one leg straight behind you
- Squeeze the glutes at the top
- Lower the leg slowly
- Alternate legs steadily.
Standing Kickbacks
Kickbacks strengthen the glutes through a larger range of motion than basic hip extensions. The key is to keep the torso upright while moving only the leg. When performed slowly, the glutes remain under tension throughout the lift and the return, building muscle endurance and strength.
How to Do It
- Stand tall with hands on a chair
- Lift one leg backward in a controlled motion
- Keep the knee slightly bent
- Squeeze the glutes at the top
- Lower slowly and switch legs.
Standing Side Leg Raises
Side leg raises activate the gluteus medius, a crucial muscle for stabilizing the hips during walking and balancing. Weakness in this muscle can lead to hip instability and lower back discomfort. Strengthening the gluteus medius helps keep the pelvis level during movement, often leading to improved balance after just a few weeks of practice.
How to Do It
- Stand tall beside a chair
- Lift one leg out to the side
- Keep the torso upright
- Lower the leg slowly
- Repeat and switch sides.
Step-Back Toe Taps
Step-back toe taps strengthen the glutes while improving balance and coordination. This exercise mimics the backward hip motion used during walking and stepping, making it highly functional. The movement requires the glutes to control both the backward step and the return to standing, engaging the muscles throughout the entire exercise.
How to Do It
- Stand tall with feet hip-width apart
- Step one foot backward and tap the floor
- Return to the starting position
- Keep your torso upright
- Alternate legs steadily.
Standing Glute Squeeze
The standing glute squeeze, while simple, teaches the body how to fully activate the glute muscles. Over time, many people lose the ability to contract these muscles strongly, limiting strength during other exercises. This movement reinforces strong glute engagement, making other lower-body exercises more effective.
How to Do It
- Stand tall with feet hip-width apart
- Tighten both glute muscles firmly
- Hold the contraction for a few seconds
- Relax briefly
- Repeat several times.
Tyler Read, BSc, CPT
Looking ahead, incorporating these standing exercises into a regular routine can help restore glute strength and improve overall mobility after 60. It’s important to listen to your body and adjust the intensity and repetitions as needed. If you experience any pain, consult with a healthcare professional before continuing. Consider working with a qualified fitness trainer to ensure proper form and maximize the benefits of these exercises.