If you’re looking for a low-impact way to build strength and improve balance, there’s one water-based move that stands out. It doesn’t involve jumping or swimming laps, and is well-suited for older adults with joint pain or mobility issues.

We’re talking about butt kicks. Done in the water, this gentle motion engages your lower body muscles without putting pressure on your knees or hips. Here, we’ll explain how to do water-based butt kicks correctly, why they’re ideal for people over 60, and what other aquatic exercises can help support balance, coordination, and strength.

Butt kicks: an ideal exercise for seniors in the water

Butt kicks are exactly what they sound like: alternating heel lifts that bring your feet toward your glutes. When done in a pool or swim spa, the move becomes safer and more accessible. The water reduces body weight and impact, allowing you to work your muscles without straining your joints.

To do them, stand in chest-deep water with feet about hip-width apart. Lift one heel behind you toward your butt, then switch sides in a jogging motion. Keep your upper body relaxed and use the water’s resistance to engage your hamstrings, calves, and glutes. Aim for a steady pace that gets your heart rate up without making you lose control of your movement.

For seniors, this exercise improves balance by strengthening the muscles that stabilize the knees and hips. It also improves coordination and circulation. Because the movement is rhythmic and easy to repeat, it’s great for endurance and can be scaled up or down depending on ability. You can go slower for more control or speed up for a bit more cardio.

Another advantage is that warm water (ideally between 92–98°F) helps relax the muscles and makes the movement even smoother. This is especially helpful for those with arthritis, bursitis, or joint stiffness.

Other water exercises for strength and balance after 60

If you’re using water to stay active and support mobility, there are several other exercises worth adding to your routine. Take a look at the following:

Straight leg march: While standing in the water, lift one straight leg toward the surface, lower it, and repeat with the other. This builds core control and strengthens the hip flexors.
Side leg extension: Hold onto the wall or side of the pool for balance. Lift one leg out to the side, keeping it straight. Switch legs after 30 seconds. This improves lateral strength and hip stability.
Step downs: Stand on a pool step with one foot, extend the other leg forward, and slowly lower your body. This strengthens the thighs and helps train better control when navigating stairs.
Lift kicks: Start by lifting your knee, then extend your leg out in front of you before bringing it back down. It’s a good move for working the quads and improving joint flexibility.
Kickboard knee raises: With a kickboard under your foot, press down, extend your leg, then raise your knee. This adds resistance to build strength in your thighs and lower legs.

Each of these exercises builds on the same principles: controlled movement, resistance, and joint-friendly support. They help improve balance, coordination, and muscle tone without the risks that come with land-based workouts.