4 Wall Exercises That Firm Sagging Glutes Faster Than Lunges After 60

By Alexa Mellardo

August 23, 2026

Your glutes consist of three main muscles—the gluteus maximus, gluteus medius, and gluteus minimus. Unfortunately, as you age, the body undergoes certain changes, like the natural loss of lean muscle, which can significantly impact the strength and appearance of the glutes. It’s essential to keep your muscles moving, avoid sitting for prolonged periods, consume a protein-enriched diet to help grow and repair muscle, and have the right workout plan in place. To help get you started to sculpt and firm sagging glutes, we learned four wall exercises to prioritize after 60.

“As we get older, strong glutes become about much more than appearance. They help us walk, climb stairs, stand up from a chair, stabilize the pelvis, and protect the knees and lower back,” explains Ngo Okafor, Founder, CEO, and Celebrity Trainer at Iconoclast Fitness. “I chose [the below] exercises because, together, they train the glutes from different angles while also strengthening the thighs and hips.”

Wall Sits

1. Stand tall with your back pressed against a wall.
2. Slide down until your knees are bent at a 90-degree angle as if you’re sitting in a chair.
3. Hold the position for the prescribed amount of time.

Wall-Supported Squats

1. Begin standing tall with your back pressed against a wall and your hands on your hips.
2. Activate your core.
3. Bend your knees and slide down the wall to lower into a squat.
4. Descend until your thighs are parallel to the ground.
5. Press through your feet to rise back up.

Wall-Supported Standing Hip Extensions

1. Begin standing tall facing a wall with your feet hip-width apart.
2. Place both hands lightly on the surface.
3. Brace your core.
4. Shift your body weight onto one leg and slowly kick the other leg straight behind you.
5. Squeeze the glute of the working leg, holding for 1 second at the top.
6. Return to the start position.
7. Switch sides.

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Wall-Supported Lateral Leg Raises

1. Begin standing tall facing a wall with your hands placed lightly on the surface for support.
2. Position your feet hip-distance apart and brace your core.
3. Shift your body weight onto one leg.
4. Keeping that leg straight, lift the other leg out to the side.
5. Hold briefly at the top.
6. Lower with control.
7. Repeat on the other side.