Why Strong Hips and Glutes Matter

The Gymstick is a simple but effective tool for building lower body strength, especially in the hips and glutes. This workout helps improve muscular endurance in these key areas, which play a major role in balance, posture, and movement efficiency. Strong glutes and hamstrings help stabilise the body, support the spine, and reduce the risk of falls or lower back pain—important at any stage of life but especially as we age.

Step-by-Step Breakdown of the Workout

This routine starts in an all-fours position (hands and knees) with one leg extended straight behind you. The first movement is a leg curl, where you bend your knee and pull your heel toward your glutes against the Gymstick’s resistance. This targets the hamstrings while keeping the glutes engaged for hip stability.

Next, you shift to a variation where your knee starts on the ground before extending behind you and performing the leg curl. This adds a layer of control and coordination, reinforcing hip stability and spinal alignment.

For those ready to progress, you can combine these two movements and add an external hip rotation, bringing your knee toward your shoulder. This increases glute activation, improves mobility, and challenges core stability—great for maintaining control, reducing stiffness, and supporting confident movement.

Adapting the Workout for Different Fitness Levels

This workout adapts to all fitness levels. If you’re new to resistance training, start with the basic leg curl and focus on smooth, controlled movement before progressing. For older adults, these movements help improve hip strength and mobility, which are key for walking, climbing stairs, and preventing falls. If getting down onto the floor is difficult, similar exercises can be modified for a seated or standing position using the Gymstick for support.

Targeting the glutes and hamstrings with resistance work is a game-changer. It helps prevent injuries, improves movement efficiency, and builds the strength needed for everyday activities. Whether you’re looking to stay active as you age, improve sports performance, or just move better in daily life, this Gymstick routine offers a simple, structured way to build strength and stability where it matters most.