Sit down and stand up
This is one of the most effective exercises to strengthen the buttocks in people over 60 years old, helping to maintain independence in daily life. The movement simulates getting up from a chair, sofa or car, thereby improving the strength of the lower body and mobility.
Sit at the front edge of a sturdy chair, with both feet under your knees. Lean slightly forward. Stand up without using your hands or any support if possible. Slowly sit down for about 3 seconds. Do 3 sets, each set 10-12 times.
Extend your hips when standing with a support chair
This exercise focuses on the large buttocks through hip flexions, helping to increase hip strength and improve balance.
Stand behind a sturdy chair, place both hands on the back of the chair to balance, 2 legs hip-width apart. Slowly kick one leg straight back.
Tighten your glutes in the highest position and hold for about 1 second. Lower your leg to the starting position. Perform 3 sets, 10-15 repetitions for each leg each set.
Raise your leg sideways when standing
The exercise helps strengthen the middle buttocks and improve hip stability, supporting a more steady gait in older adults.
Stand straight behind the chair, 2 hands lightly leaning against the back of the chair, 2 legs hip-width apart. Slowly lift one leg horizontally, holding your toes forward.
Hold for 1 second in the highest position. Lower your legs in a controlled way and then switch sides. Perform 3 sets, each set 10-15 times for each leg.
