Exercising is one of the best ways to maintain independence, reduce fall risk, and feel better after 60, and not all exercise needs to happen on land. In fact, the pool can be one of the safest and most effective places to build strength and balance, especially for older adults with joint issues or limited mobility.
Water workouts are easier on the knees and hips, but they still provide resistance that helps build strength and control. One move that stands out for both challenge and benefit is the double butt kick. It’s simple, effective, and worth a closer look.
The double butt kick: a low-impact move for seniors over 60
This move is simple, but it targets several key areas, including your legs, core, and overall coordination. It involves jumping gently in place in the water and bringing both heels up toward your glutes at the same time. The water supports your body, so the move is easier on the joints than traditional jumping exercises.
Because both legs are moving together, it demands more control and balance than alternating movements. You engage your core to stay upright and stable, and your hamstrings and glutes work to lift your legs. Over time, this builds strength in the muscles that help support your hips and knees, which can reduce the risk of falls.
Make sure to start slow. Try doing it for 10–15 seconds at a time, resting in between, and building up to 30–60 seconds as your strength improves. You don’t need to go fast. Focus on keeping your form controlled and staying balanced throughout the movement.
Other effective water exercises for strength and balance
The double butt kick is a great move to include in a larger routine. Several other water-based exercises are ideal for seniors looking to improve lower body strength, joint stability, and coordination. Let’s take a look at some of them.
- Straight leg march: In waist or chest-deep water, lift one straight leg toward the surface like a marching step. Alternate sides. This builds hip flexor strength and challenges balance.
- Side leg extensions: Stand with one hand lightly touching the pool wall for support. Lift one leg out to the side, pause, then return to center. Repeat on both sides. This strengthens the outer hip muscles that stabilize you when walking.
- Step-down holds: If your pool has steps, place one foot on the bottom step, lower into a lunge, and hold for several seconds. This mimics real-life movements while building thigh and glute strength.
- Kickboard knee raises: Press one foot onto a kickboard placed under the water. As the board resists the motion, you engage the entire leg and core to maintain control.
- Butt kicks (alternating): The single-leg version of the double butt kick is easier but still great for coordination and circulation.
- Water walking or jogging: Simply moving through the water, either by walking or doing a gentle jog in place, offers resistance that strengthens the whole body and helps maintain mobility.
Water exercise offers a supportive environment that makes movement safer and more effective for seniors. When done consistently, moves like the double butt kick and others in this list can support better balance, stronger muscles, and greater confidence for those over 60.