April 17, 2025

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Let's Start by "Feeling the Squeeze"

There are so many ways to work these butt muscles, and in this best glute exercises for women over 50 at home article, we'll address 6 types of home gym equipment and several exercises within each.

"Butt" before that, if you're not activating your glutes in the right sequence, or even know if they are activating, here's one simple thing to do when you lift up a leg, you're going to put your hand on your butt cheek first, and feel the squeeze before you lift up.

This is also a good mind-butt re-programming trigger, for activation and sequence issues.

NOTE: If you're having problems feeling the squeeze, IE. activating those glutes, we'd suggest you watch/read the 'Activating Lazy Glute' post first, by clicking the image link. This will ensure when doing these exercises you are "Activating - Feeling the Squeeze" in the right sequence.

Also, at the end of any move, if we're doing a squat, squeeze at the top, squat and then squeeze. Then we can also, when going out for a walk, with the back leg, with each step we can squeeze, squeeze and squeeze.

Try it on your next walk, you don't need to be doing this the whole walk, but with the leg at the back, you can be squeezing as you walk along.

Table of Contents - Expand to jump to chapter of interest

Watch: How to Strengthen Glutes - If They're DEAD

Ready, let's Jump Into the Best Glute Exercises for Women Over 50 at Home, Lesson:

#1 Step

So here are a couple of ways on a step. Now you can build up that step higher as desired.

1
Step-ups with a big butt squeeze: step up (squeeze) - step down - step up (squeeze) - step down. Build up height as you’re able; otherwise keep it small and focus on that squeeze in the back glute

2
Side Step-Ups: If knees don’t like squats, substitute with side-leg lifts. Add a squat each time you step down to work gluteus medius

REMEMBER: To exercise on both sides.

Try this Stair/step lower body glute/leg WORKOUT, Click Image/Link

5 Minute Lower Body Stair/Step Workout at Home

#2 Fit-Ball

So some ways to work your glutes on a fit ball.

1
Bridge on a Swiss ball: Sit on ball, walk feet out until head rests -then drop hips - lift hips with a big butt squeeze

2
Bridge with Heel Lift: Hold the bridge and perform heel lifts to intensify glute work

exercises weak glutes fit ball lying leg raise 1

exercises weak glutes fit ball lying leg raise 2

exercises weak glutes fit ball lying leg raise 3

exercises weak glutes fit ball lying leg raise 4

3
Lying over the ball leg raises: hands & feet on floor, hips on ball - leg lifts (squeeze before lift) both sides.

#3 Resistance Band

Here are several leg resistance band exercises.

exercises weak glute leg band brige legs apart 4

exercises weak glute leg band brige legs apart 2

exercises weak glute leg band brige legs apart 3

exercises weak glute leg band brige legs apart 1

1
Floor bridges with band:
Feet close to glutes, band over knees - lift tailbone first (pelvic tilt), then hips, spread legs apart (1, 2, 3 or more times), lower done vertebrae by vertebrae.

exercises weak glutes leg band bridge pulse 2

exercises weak glutes leg band bridge pulse 1

exercises weak glutes leg band bridge pulse 3

2
Bridge marches & pulses:
lift one leg at a time, or pulse at top for fatigue.

exercises weak glutes leg band one leg dips 1

exercises weak glutes leg band one leg dips 2

3
One Legged Bridge:
From two legged bridge position - lift one leg, then lower back down while one leg raised (image above doesn't clearly show this transition - video does), then back up again, repeating to fatigue. NOTE: This might be easier without the band.

exercises weak glutes leg band clamsheel raises 1

exercises weak glutes leg band clamsheel raises 2

exercises weak glutes leg band clamsheel raises 3

4
Clamshell Variations:
Lying on side, knees bent and legs together, raise top leg and hold, then lower down and repeat to fatigue. Do same on other leg

exercises weak glutes leg band leg raises taps 1

exercises weak glutes leg band leg raises taps 2

exercises weak glutes leg band leg raises taps 3

exercises weak glutes leg band leg raises taps 4

5
Single leg raise and tap:
On knees and hands, with band in same position above knees, extend one leg out and hold, lower while extended and tap floor with toe, raise back to extended position, repeat as desired or to fatigue. Do same on other leg.

exercises weak glutes leg band leg raise pulses 1

exercises weak glutes leg band leg raise pulses 2

exercises weak glutes leg band leg raise tap left right 1

exercises weak glutes leg band leg raise tap left right 2

6
Single leg raise VARIATIONS:
FIRST - with leg extended, pulse leg upward, repeat as desired or to fatigue. SECOND - with leg extended, tap leg to left then to right, repeat as desired or to fatigue. REMEMBER to do both legs.

Try these MINI Glute Resistance Band WORKOUTS, Click Image/Link

10-Minute Resistance Band Glute Workout

Mini Glute Leg Band Workout

#4 Bodyweight on the Floor

So just going to be taking some floor work. Now you don't need a band for this. You may want a pillow under your head.

exercises weak glute side lying hip extension

exercises weak glute side lying hip extension striaght up

exercises weak glute side lying hip extension back

exercises weak glute side lying hip extension forward

1
Side-lying hip extensions:
Elbow or pillow support, underneath leg bent, top leg straight - lift up focusing on side glutes, leg sweeps back & forth.
2
Variation drills:
Side lifts - stop leg in each forward, centre and behind positions and pulse leg upward.
Work to fatigue: stop when the muscle truly burns, rest, then repeat

Try this 30-Minute Bodyweight Glute WORKOUT, Click Image/Link

Bodyweight Glute Home workout for Women Over 50

#5 Kettlebell

And some of the things you can do with the kettlebell for glutes is:

exercises weak glutes kettlebell goblet standing start 1

exercises weak glutes kettlebell goblet standing start 2

exercises weak glutes kettlebell goblet chair start 1

exercises weak glutes kettlebell goblet chair start 2

1
Goblet squat standing start: hold kettlebell at chest, go low, drive up through heels - squeeze glutes at top, then repeat.
2
Variation: Goblet squat chair seated start: seated in chair, hold kettlebell at chest, drive up through heels - squeeze glutes at top, lower back to seated and repeat.

exercises weak glutes single deadlift chair 2

exercises weak glutes single deadlift chair 1

exercises weak glutes single deadlift chair balance not good

2
Single-Leg Deadlift: from standing and supported by holding chair or against wall, hinge forward with back straight - feel front-leg glute, return to upright then repeat.
3
Variation: If balance isn't good then hinge forward keeping foot in contact with ground. Over time begin to take foot/leg higher of ground till almost horizontal position.

exercises weak glutes single deadlift pole 1

exercises weak glutes single deadlift pole 2

exercises weak glutes single deadlift pole 3

3
Single-Leg Deadlift with pole or broomstick: agin, from standing and supported by pole or broomstick, hinge forward with back straight - feel front-leg glute, return to upright then repeat.
4
NOTE: (And this is for ALL the deadlift drills above) When in the horizontal position, ensure you are as straight as possible, don't allow the weight to pull you posture down (like image above).

4
Lunges reverse/forward: Upright position and step back and bend knee down (if desire or able you can bend knee fully to touch ground), then with a driving up (reverse lunge) or back (forward lunge) focusing on glute squeeze at top.
5
Variation: You can repeat reps for reverse or forward lunge, or motion through to transition straight from reverse to forward and back again.

exercises weak glutes lunge stationary 1

exercises weak glutes lunge stationary 2

exercises weak glutes lunge stationary 3

exercises weak glutes lunge stationary 4

5
Upright Lunges: From upright position with one leg in front of the other, bend at both knees down (as far as comfortable), then up, repeat as often as desired or to fatigue, then do other side.
6
Variation: Again take one leg back and tap ground with foot, then bring leg back together, repeat on both sides..

exercises weak glute deadlift two arms 1

exercises weak glute deadlift two arms 2

exercises weak glute deadlift two arms 3

6
Double Armed Deadlift: From upright position with legs shoulder width apart, hinge at the hip, let weighted kettlebell go down in a vertical line, keep back straight (picture a straight line from head to upper back to butt), then hinge back up squeezing glutes at the top.

exercises weak glute deadlift single arms 1

exercises weak glute deadlift single arms 2

exercises weak glute deadlift single arms 3

7
Single Armed Deadlift: Same as for double armed, ensure you don't drop the shoulder at the bottom of the hinge, repeat both sides.

#6 TRX Suspension Trainer

Now I have a suspension trainer attached behind my door very securely. Can be anchored above a variety of ways, simply ensure it is secure.

exercises weak glutes trx reverse lunge to leg up 1

exercises weak glutes trx reverse lunge to leg up 2

exercises weak glutes trx reverse lunge to leg up 3

exercises weak glutes trx reverse lunge to leg up 4

1
Deep One-Legged Lunges: step back as low and comfortable as possible, drive up through front heel, bring that leg up as high as comfortable, squeezing glutes at top as you go, then bring leg back to lunge position, repeat both sides. Even though you're assisted by support and some pull by arms, you'll feel the glute working in the stationary leg
2
Variation: Instead of driving up high with leg, bring back to standing position (fourth image above), tap and squeeze glutes, then step back into lunge, repeating as much as comfortable or to fatigue.

2
Deep Squat: Standing upright legs apart in comfortable stance, squat as deep and as comfortable as you can, drive up through heel and squeeze glutes at the top, repeat as often as comfortable or to fatigue.

exercises weak glutes trx deep single leg squat 1

exercises weak glutes trx deep single leg squat 2

exercises weak glutes trx deep single leg squat 3

3
Deep Single-Legged Squat: Standing upright with one leg lifted slightly, squat as deep and as comfortable as you can, drive up through heel and squeeze glutes at the top, repeat as often as comfortable or to fatigue.

exercises weak glutes trx deep single leg squat balance issue 1

exercises weak glutes trx deep single leg squat balance issue 2

exercises weak glutes trx deep single leg squat balance issue 3

exercises weak glutes trx deep single leg squat balance issue 4

4
Deep Single-Legged Squat - If Balance Issues: Standing upright with one leg lifted and only it's toe touching for balance, squat as deep and as comfortable as you can, drive up through heel and squeeze glutes at the top, repeat as often as comfortable or to fatigue.
5
Variation: If more comfortable (or to mix it up) the balancing leg can be position behind, as per image four above.

exercises weak glutes trx single leg deadlift 1

exercises weak glutes trx single leg deadlift 2

exercises weak glutes trx single leg deadlift 3

exercises weak glutes trx single leg deadlift 4

5
Single-Legged Deadlift: Standing upright with legs nearly together, hinge forward on one leg and other going behind, get as horizontal as possible, return to upright stance and squeeze glute at end, repeat as often as comfortable or to fatigue.
6
Variation: If unstable doing above, instead of leg behind going horizontal, slide it back as far as comfortable, still hinge at hip, return upright and squeeze glute at top.

exercises weak glutes trx reverse plank bicycle 1

exercises weak glutes trx reverse plank bicycle 2

exercises weak glutes trx reverse plank bicycle 3

exercises weak glutes trx reverse plank bicycle 4

6
Reserve Plank with Leg Rows: Lying on the floor with heels in the TRX handles, lift bottom into reverse plank position (You can either hold that till fatigue, and repeat), or do leg rows to fatigue, then repeat.

7
Lying to Bridge: Lying on the floor with heels in the TRX handles, knees bent at right angles, lift into bridge, squeeze glutes at top, return to relaxed position, repeat as often as comfortable or to fatigue.

exercises weak glutes trx reverse plank splits 1

exercises weak glutes trx reverse plank splits 2

8
Reserve Plank to Split legs: Lying on the floor with heels in the TRX handles, Bottom raised and in reverse plank position, spread legs apart, hold for a short period, legs back together, repeat as much as comfortable or to fatigue.

Wrap-Up

So you can see there's so many ways that you can work your glutes. Have a go at some of those ways.

I have found with training clients for years that some clients can feel this one exercise or equipment better than another. So then stick to the ones you like, stick to the bits of gear that you've got at home, try them out and get those glutes as strong as they can be.

So they'll take you forward into your latter years of your life.

Other GLUTE Strength & Mobility Related Posts:

These posts complement what you're learning in the 'Best Glute Exercises for Women Over 50 at Home' lesson. Click Image/link below

How to Activate Lazy Glutes at Home

5 Glute Medius Activation Exercises that Strengthen

Gluteus Medius Weak? Try These 4 Moves

Sacroiliac Joint Pain Relief

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About the author

Coach Sheree

Sheree King is the heart behind GrandmaSTRONG - a powerhouse coach, proud grandma, and fierce advocate for what's possible after 50.
A registered cardiology nurse turned specialist strength coach, she blends science with soul to help women regain strength, confidence, and vitality at every age. With over two decades of hands-on coaching experience and a passion for transforming lives, she created the STRONG ZONE Protocol™ - a system that helps women become more unbreakable in body, mind, and spirit, as they age beyond their 50s.