By Sara Kooperman, JD

The discussion surrounding standing versus seated exercise has become increasingly common in the fitness industry, particularly when programming for active aging populations. Opinions are often passionate, with statements such as, “Standing activates the glutes. Seated exercise doesn’t strengthen the glutes. Ninety percent of seated exercise occurs in the sagittal plane.” While each of these statements contains some truth, none tells the complete story. Exercise science is rarely black and white. The real question is not whether standing exercise is “better” than seated exercise, but rather whether the exercise matches the participant’s abilities, goals, medical considerations, and stage of functional development. Fitness professionals have a responsibility to move beyond opinion and rely on research, biomechanics, and physiology when designing programs that improve function, reduce pain, and enhance quality of life.

Standing Exercise and Glute Activation
Standing exercise unquestionably creates greater opportunities for glute activation. The gluteal complex—including the gluteus maximus, gluteus medius, and gluteus minimus—is responsible for much more than simply creating an attractive physique. These muscles stabilize the pelvis, control hip motion, maintain balance, absorb force, and generate powerful movement during walking, stair climbing, lifting, and countless activities of daily living. However, simply standing does not automatically strengthen the glutes. A person quietly standing in line at a grocery store demonstrates relatively little glute activation. The muscular demand changes dramatically when movement is introduced. Exercises that significantly increase glute recruitment include:
        • Squats
        • Lunges
        • Step-ups
        • Deadlifts
        • Hip hinges
        • Single-leg balance exercises
        • Walking lunges
        • Lateral stepping
        • Stair climbing

These movements require the hips to stabilize, extend, and generate force, resulting in substantially greater glute activation than quiet standing. In other words, it is not the standing position itself that strengthens the glutes—it is the movement performed while standing.

Does Seated Exercise Strengthen the Glutes?
One of the most common misconceptions is that seated exercise cannot strengthen the glutes. This statement is too broad. Traditional seated exercise generally produces lower glute activation because:
        • Body weight is supported by the chair.
        • Balance demands are greatly reduced.
        • Hip extension is limited.
        • Postural stabilization requirements decrease.

These factors naturally reduce muscular demand. However, seated exercise can absolutely strengthen the glutes when appropriately programmed. Examples include:
        • Seated hip abduction using resistance bands
        • Isometric glute contractions
        • Resisted seated marching
        • External hip rotation
        • Seated leg presses
        • Seated resistance training using bands or cables

Electromyography (EMG) research consistently demonstrates measurable glute activation during these exercises. Although the activation levels are generally lower than comparable standing exercises, meaningful strengthening can still occur, particularly among beginners, older adults, and individuals recovering from injury. The correct scientific conclusion is this: Standard seated exercise generally produces less glute activation than standing exercise, but seated exercise can still strengthen the gluteal muscles when designed appropriately.

The Role of Weight Bearing
Standing exercise introduces another important physiological component: weight bearing. Weight-bearing exercise contributes to:
        • Bone health
        • Balance development
        • Neuromuscular coordination
        • Joint stability
        • Functional independence

The body’s proprioceptive system is challenged continuously while standing. Small muscles surrounding the ankles, knees, hips, and spine work together to maintain balance and respond to changes in body position. This is one reason standing exercise plays such an important role in fall prevention programs. However, weight bearing is not appropriate for every participant. Many older adults begin their exercise journey with:
        • Arthritis
        • Osteoporosis
        • Joint replacements
        • Neurological disorders
        • Chronic pain
        • Poor balance
        • Fear of falling

For these individuals, seated exercise provides a safe environment to build confidence, strength, and cardiovascular endurance before progressing toward standing activities.

Does Sitting Hurt the Hips?
Another statement frequently heard is that seated exercise “doesn’t hurt the hips.” From a biomechanical perspective, this is generally accurate. During seated exercise:
        • Joint loading decreases.
        • Ground reaction forces are reduced.
        • Balance demands are minimized.
        • Compressive forces through the hips and knees decline.

This makes seated exercise very appropriate for individuals with:
        • Osteoarthritis
        • Hip pain
        • Knee pain
        • Balance disorders
        • Recent surgery
        • Frailty

However, prolonged sedentary sitting is an entirely different issue. Research consistently demonstrates that excessive sitting throughout the day contributes to:
        • Tight hip flexors
        • Reduced hip extension
        • Decreased glute activation
        • Reduced metabolic health
        • Lower functional capacity
        • Increased cardiovascular risk

The chair itself is not the problem. The absence of movement is.
Seated exercise should never be confused with sedentary behavior. Participants in seated classes are actively challenging their cardiovascular, muscular, neurological, and cognitive systems despite remaining seated.

The Importance of Moving in Three Planes
Perhaps the strongest criticism of many exercise programs is their overreliance on movement within the sagittal plane. Many seated programs—and surprisingly, many standing programs as well—consist primarily of:
        • Marching
        • Knee lifts
        • Leg curls
        • Kicks
        • Forward reaches
        • Overhead presses

These are all valuable movements. However, humans rarely function exclusively in the sagittal plane. Daily activities require movement through all three planes:
        • Sagittal Plane — forward and backward movement
        • Frontal Plane — side-to-side movement
        • Transverse Plane — rotational movement

Everyday activities such as:
        • Getting into a car
        • Reaching across the body
        • Carrying groceries
        • Turning around
        • Stepping over obstacles
        • Recovering from a loss of balance all require multiplanar movement.

Research consistently demonstrates that multiplanar training improves:
        • Balance
        • Coordination
        • Fall prevention
        • Mobility
        • Athletic performance
        • Functional independence

Organizations including the American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA), and World Health Organization (WHO) all recommend incorporating multidirectional movement into exercise programming for older adults. Whether participants are seated or standing, movement should challenge all three planes whenever possible.

The Purpose of Seated Exercise
One of the greatest misconceptions surrounding seated exercise is that it is somehow “less than” standing exercise. Nothing could be further from the truth. Well-designed seated programs improve:
        • Cardiovascular endurance
        • Muscular strength
        • Joint mobility
        • Cognitive function
        • Confidence
        • Functional capacity
        • Social engagement
        • Quality of life

For many participants, seated exercise represents the beginning of a progression—not the destination. As strength improves, participants often advance toward standing balance activities, transitions between sitting and standing, and eventually fully standing classes. Progression—not position—is the true goal.

The Best Programs Combine Both
Rather than debating whether seated or standing exercise is superior, fitness professionals should recognize that each serves a unique purpose. An ideal active aging program includes:
        • Progressive strength training
        • Standing balance work
        • Seated strengthening when appropriate
        • Functional movement
        • Multiplanar mobility
        • Cardiovascular conditioning
        • Cognitive challenges
        • Flexibility
        • Transitional movements between sitting and standing

Every participant enters the fitness journey at a different place. Some begin standing. Others begin seated. Neither approach is inherently better. Both can be evidence-based, effective, and life-changing when programmed appropriately.

The Bottom Line
The discussion should never center on whether seated exercise is “good” or “bad.” Instead, fitness professionals should ask whether the program meets the needs of the participant while creating opportunities for continual progression. Standing exercise generally recruits the gluteal muscles more effectively because it introduces weight-bearing, balance, and hip-extension demands. Seated exercise generally produces lower levels of glute activation, but it can still strengthen the glutes, improve cardiovascular fitness, increase confidence, and enhance functional independence when thoughtfully designed. Ultimately, the best programs combine the strengths of both approaches. They recognize that fitness is not about choosing between a chair and standing—it is about helping people move better, move more confidently, and maintain independence for the rest of their lives.