As an 80 year old resident of Cambridge Ontario Canada, and still teaching fitness at my local YMCA weekly, I have come to realize the importance of my “ass, butt, bum, glute” … call it what you like!

I’ve learned that the job of my butt is to give me power, strength, stability and overall movement for my entire body.

The gluteal muscles are the largest muscles in the body. They extend the hips and legs to walk, run, and jump and generally move forward, backwards, up and down.

The “bum” helps maintain an upright posture and it stabilizes the hip joint and pelvis during various activities. 

When my friends talk about falling or even hip replacements, I immediately do either hip stretching or hip strengthening exercises.

My glutes are involved in almost every hip exercise and I don’t want a hip replacement if I can help it.

I also don’t want to experience back or knee pain that many of my friends have also.

My “butt” muscles protect my knees too.

Start with a Warm up and end with a Cool down!

Warm-up & Cool-down

Warmups are important to gradually increase your body temperature and blood flow to the muscles, reducing injury risk and improving performance, so

Cool-downs help your body gradually recover from exercise by slowing your heart rate and blood pressure, helping to prevent lightheadedness and aiding in muscle recovery. 

Both are essential bookends to any workout, preparing your body and supporting its return to a resting state. 

Try these …

Marching in place lifting your knees high as you push your arms up while marching or try to kick your bum as you push your elbows back.

Hip circles are good to increase your mobility in your lower body where your big muscles are. Move your leg in circles and make sure you go both ways.

Bum (Glute) Stretch by bringing one ankle over the opposite knee, and gently pull the top leg in to stretch the glutes. Try twisting in the opposite direction if you like.

Glute Stretching and Strengthening Exercises

A strength move involves contracting and shortening a muscle to produce force by moving your body through a range of motion and repeating say 10 times and doing about 3 sets. Your muscle mass increases.

A stretch move aims to lengthen muscle tissue by holding a position maybe up to 2 minutes to increase your range of motion, improve flexibility, and release muscle tension. 

Try these …

Modified Squat

Stand with your back against a sturdy chair, hands on top, and sit back as if you’re sitting down, lightly tapping the chair before standing up. 

Glute Bridge 

Lie on your back with your knees bent, feet flat on the floor, and lift your hips off the ground, feeling your glutes engage. 

Single Leg Hip Hinge

Stand on one leg, keeping the standing leg slightly bent, and hinge at the hips, extending the other leg straight back to engage the glutes.  You might need to hold on to something secure.

Single Side Leg Raises

While holding onto a chair for balance, shift your weight to one side and lift your other leg out to the side, leading with the heel, and lower it slowly.

Lateral Band Walks

Place a resistance band above your knees and step side to side in a mini-squat position, feeling the burn in your outer glutes.

Hip Hike

Stand sideways on a step with outside leg free from the step. Hold onto the railing to maintian great posture. Lift and lower the free hip without bending either leg. Turn around and do the other side.

Bridge

Lie on your back with a rolled small towel supporting your neck. Bend both legs with feet flat on the floor.

Using your deep breathing, raise your hips so that your shoulders, hips and knees are in a straight line. Hold for a few seconds and relax. Repeat.

90 90

Sit on a chair or the floor with both legs bent at 90 degrees at the knee. Lean your upper body toward one knee and hold, then the other knee and hold, and finally lean in the middle and hold.

Important Tips

Use Support: Always have a sturdy chair or wall nearby for balance during standing exercises. 

Deep Breathing: Incorporate the breath into the movement for better results.

Proper Form: Focus on controlled slow movements and proper posture to avoid injury. 

Listen to Your Body: Start with a lighter resistance or fewer repetitions and gradually increase as you get stronger.

Consult a Professional: Before beginning a new exercise program. Consult with your doctor or a physical therapist to ensure the exercises are suitable for your fitness level.

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