20-Minute Hips & Glutes Workout for Seniors
Strong and flexible hips and glutes are essential to maintain mobility, balance, and independence. Our 20 Minute Hips & Glutes workout will strengthen these important muscle groups that will help you stay active, reduce stiffness, and support everyday activities like walking, climbing stairs, staying steady on your feet, and getting up from a chair or toilet!
The best part?
No floor work
Standing and seated options
Perfect for beginners and seniors of all mobility levels
Why Strong Hips & Glutes Matter for Seniors
Your hips and glutes are your body’s powerhouse muscles—supporting your spine, stabilizing your pelvis, and driving nearly every movement you make. Here’s why they’re essential:
Better Balance & Stability – Prevent falls by strengthening the muscles that keep you upright.
Improved Mobility – Flexible hips make walking, stair climbing, and bending easier.
Reduced Joint Pain – Strong glutes take pressure off your knees and back.
Independence – Everyday tasks like getting out of a chair or car become effortless.
The 6 Key Strength Exercises
In this workout, we focus on 6 exercises to strengthen your hips and glutes:
1. Glute Squeezes
Wakes up your muscles and improves daily movement patterns.
2. Heel Presses
Activates your glutes for better posture and walking power.
3. Seated or Standing Good Mornings
Strengthens hips and glutes with a safe hip hinge—teaching you to bend without hurting your back.
4. Step Outs or Monster Walks
Improves coordination, balance, and outer hip strength.
5. Side Leg Lifts
Targets the gluteus medius for stability and balance.
6. Step Backs or Seated Kickbacks
Builds glute strength for a stronger stride and better hip extension.
After strengthening, stretching your hips and glutes helps:
Reduce stiffness
Improve range of motion
Relieve lower back and hip discomfort
The stretch section includes the Figure-4 Stretch and Hip Flexor Stretch with seated or standing variations.
🎥 Click here to do the workout with us on YouTube: [hyperlink link]
Tips for Success
Move at a pace that feels comfortable.
Focus on form over speed.
Keep breathing steadily during each move.
Use a chair for balance if needed.
Aim for 2–3 sessions per week for best results.
💬 Question for You:
What’s one activity you’d like to do more easily with stronger hips—dancing, walking, gardening? Tell us in the video comments!
Want more lower body workouts? Check out our Lower Body Playlist!
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