October 19

10 Minute Stair Exercises to Build Muscle in Your Glutes, Hips, and Legs | Seniors, Beginners

47  comments

This 10 minute workout will strengthen muscles needed to walk up and down stairs: glutes, hips, thighs, core and legs. Perfect for seniors and beginners.

All you need is one step indoors or outdoors. You can also use a workout step that you can find at stores or online. (Here's a link to an example of one: If you purchase one through this link, we may receive a small commission.This helps us to continue to post free content on YouTube. Thank you so much for your support!)

For safety, we recommend being near a railing or wall for stability. Having a loved one or friend to provide company and help if needed is recommended as well.

The two exercises in this workout are:
✳️ Side Step Up – Right and Left
✳️ Step Back – Right and Left

Do 10 repetitions on each side. Start with one set and build up to 3 sets.
We start this workout with a short warmup, followed by a cooldown that includes lower body stretches.

These exercises can be part of the recommended two full body strength sessions per week. One option is to add them to your lower body strength work.

If you like this video, please like and subscribe to our channel to receive more workouts. 💪🏋️‍♀️🏃‍♀️ And be sure to also hit the bell to be notified of new videos!

yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Let’s say “yes” to our next adventures in fitness and life.

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Tags

at home workout, Beginner workout, chair exercises for seniors, exercise routines, exercises for seniors, senior workout, senior workouts, stair exercises


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The Gratitude Podcast
    • Thank you! Happy to have you working out with us! As a young 71 it’s great that you are exercising now to be healthy and fit for the later years! Keep it going and keep moving with us! 👏 You can do it! See you soon! ❤️

  • Thank you ladies. You are the best inspiration for my age group. I have done several of your videos and will continue. I need the push for stairs so this 10 min was a great start. I’m 74 and broke my knee cap, had 2 surgeries and really welcome your wonderful exercise videos. Love your cat too!

  • I tried this workout today, and it helped me to realise I need to work on these muscles.
    I love your workouts, thank you both

    • Thank you for joining us! Do the workouts at a comfortable pace and build from there! 👏 The more you exercise your muscles the stronger you will become! Keep up the good work and keep moving with us! See you soon! ❤️

    • Thank you! We love ❤️ having your company and happy you enjoy the workouts! It’s important at any age to get moving and to work the muscles! Your muscles need to be stimulated and worked to keep you strong! 👏Keepe it going and keep moving with us! See you soon! ❤️

  • This was fun. Thank you for something brand new. I have never thought about a single step as a chance to get a work out before. Thank you for opening my mind to new ways of thinking. The ability to be mentally flexible is just as important to staying fit as keeping my body physically flexible.

    • Thank you! We love ❤️ your attitude! Exercising on steps work the glutes and helps you to be strong and balanced! Its another tool to add variety to your workouts! Keep up the good work and keep moving ( and stepping) with us! See you soon! ❤️

  • Thanks, nice video! I would love to see some exercises to help someone gain strength to be able to get up and down off the floor.

    • Glad you like it! Thank you for the great suggestion! We will put a “get up from the floor” strength session in the queue. Keep moving and see you soon! ❤️

    • Thank you for joining us and glad we have helped! Go at a slower pace in the workout and at a sign of discomfort – stop! We hope you are feeling much better! See you soon! ❤️

  • Mother Daughter workout team so beautiful to see , I’ve just discovered your channel & will be starting your workout, I’m only 64 but have arthritis & these exercises look good to me, I will double the time. Keep up the great work ladies looking forward to seeing more, just shared & subscribed & definitely liked 💕☃️🎄

    • Thank you for joining us! 👏 So great to have you working out us! As a young 64 you want to be healthy and fit for the years ahead! It’s never too late to start exercising! Start at a pace that is comfortable for you and build from there! You can do it! Happy Holidays! See you soon! ❤️

  • Thanks so much for these videos and the practical routines that can be done readily and keep us strong and healthy as we age.
    You are a great teacher, and your Mom is my hero. She is a beautiful lady with a wonderful cheeky sense of humour.

    • Thank you! Happy you enjoy the workouts! 👏 Mom says Hi and thanks for your sweet words! 👋 You keep us going too and motivated to do these workouts! Keep moving with us! See you soon! ❤️

    • Thank you for joining us and for your kind words! 👏 We know how fortunate we are to have each other! She is a good workout buddy and she keeps me going for sure! Hope to see you at our next workout! Keep moving with us! See you soon! ❤️

    • Thank you! Loved ❤️ your company working out with us! Keep it going and keep moving with us!👏 See you soon! ❤️

  • One of the FEW folks out here with a genuine older adult demonstrating the exercise! Thank you. This helps me believe I can do this, too!!! You are both lovely, too.

    • Thank you! it’s never too late to start moving and exercising! 👏 Mom wants all older adults and “not so older” adults to join us! You can do it! Keep moving with us! See you soon! ❤️

  • Love the way your treat your mother with kindness, respect and love – that did more for my heart than the workout – your Mom is adorable!!!

  • Thank you. Thank you. Thank you for this video. Thank you for including your mother in the video…it’s encouraging to exercise with her. It is what I need to strengthen my lower body. I am watching for the first time and have subscribed and shared with friends and family. Peace, Blessings and good health to both of you and everyone who participates. Thanks, again.

    • Thank you and welcome! We love ❤️ having your company! Begin our workouts at a pace that is comfortable and build up from there! It’s okay to go slow! Mom says Hi 👋 and for her slow is the best! Nice of you to share us with your family and friends! We will all get healthy and fit together! Keep moving with us! See you soon! ❤️

    • Thank you! Mom says Hi and thanks for your sweet words! Yup, she always says, “to keep moving” and it means herself too! Ha! So keep moving with us! See you soon! ❤️

  • Love the mother daughter duo! Thanks for demonstrating exercises for the different age groups, especially the stair workout. I live in a Ranch style home without stairs but these work with a step rack as well. You both inspire me.

    • So happy to hear this workout is helpful. It’s an honor to inspire you. Thank you for spending time with us. Keep moving and see you soon! ❤️

  • I really love this video. She is explaining the exercises so well and the best thing is that she has an older person demonstrating the exercises. 👍❤👍

    • Thank you! Happy you enjoyed it! Mom is a barometer! If Mom can do it then we know you can do it too! Keep moving with us! See you soon! ❤️

  • 👍🏻👏🏻👏🏻👏🏻🥰 absolutely love these exercises! Mom is doing good!!! 👍🏻♥️😊

    • Thank you! Happy you enjoyed them! Mom says hi and thanks for your support! She is trying and won’t quit! She hopes to see you working out with us too! Keep it going and keep moving with us! See you soon! ❤️

  • Thank you for doing these videos for seniors. I can really use the stair workout as I’ve had both knees replaced a few years ago and struggle with stairs. Just finished doing your 10 minute beginner’s senior work out. It was a little weak with the arm movements but I’ll get there. And now noticed more of your senior videos so will check them out.

    • Thank you for joining us! It’s never too late to begin exercising! Start slow and at a pace that works for you just as you are doing! No need to rush! Your muscles will love ❤️ the activity and slowly help you to feel stronger! You can do it! Keep it going and keep moving with us! See you soon! ❤️

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