Hip Strengthening Exercises for Seniors

Worried About Your Hips? No Need!

Aging can be a really tough process.

It takes a toll on your body. Parts of your body can just start breaking down from wear and tear over the years.

But how your body ages isn’t totally out of your control.

You can do things to strengthen parts of your body, sometimes your hips might be misaligned 

We all know that hips are an area of the body that can be of particular concern as we get on in years.

But there are exercises that you can do that will target the hip area and help you strengthen these joints and the muscles surrounding them.

exercises that can help your hips

You might be thinking exercise?

That sounds strenuous for someone as old as I am. Well, don’t fret. We’re going to talk about some exercises that are perfect for seniors like you and I.

I guess this a good time to introduce myself.

My name is Margaret and much like you probably do, I worry about the increasing aches and pains in my body as I age more and more.

I always try to make good decisions to benefit my health and body.

So, I’ve spent some time looking into what things I could do to increase the mobility and strength in my hips.

Over the last couple of decades, I’ve noticed that I’m experiencing more aches in this area and feeling more stiff.

But with a little digging and talking to different people, I’ve found some good hip strengthening exercises for seniors that I can do safely and regularly in my own home.

good hip strengthening exercises

How Did I Get Here?

Did I wake up one day and have weak hips? No, of course not.

Hip problems develop over time, usually pretty slowly.

So, I, like probably many of you, let the aches and pains creep up on me until one day I got up off the couch and my hip just gave out on me.

Talk about a jolt. That day was my wake-up call.

I knew then that I needed to figure out some way to strengthen my hips before something more serious happened that I couldn’t deal with on my own.

I talked to friends of mine and they were having some of the same concerns and feelings I was.

I started looking online and researching what things you can do to target the hip joints and areas. I also spoke to my doctor about what I was learning.

He gave me some good guidance too and was very happy that I was finding good information about exercises that would help me, as well as other patients he saw having the same kind of trouble I was.

Looking Out For Each Other

With all that I’ve learned about hip strengthening exercises for seniors, I’ve been able to increase my mobility and strengthen my hips to a point where I feel much more comfortable.

I wanted to share the information I have and my story so that I can help as many people as possible.

I’ve been in the shoes that many of you are in right now, so I understand the thoughts and feelings that go along with weakening hips and the aging process.

This article was born out of the pull I feel to help other people with similar situations to the one I was living with.

Below are the exercises I’ve been doing that have helped me strengthen my whole hip region, increasing my mobility and lessening my aches and pains.

Bring on the Exercises

how yoga can help your hips as a senior

1. Standing Hip Flexor

This exercise is easy and safe and is a great way to work the smaller muscles in the hip area that you use when you’re picking up your leg.

It also works your glutes and your hip abductors, both of which are used for balancing.

  • Stand with your feet pointing toward the back of a stable chair that doesn’t swing or roll. Leave enough room between you and the chair to pick your leg up.
  • Make sure to hold on to the chair with both hands.
  • While keeping one leg straight, bring the other leg up toward your chest, bending your knee as you lift it up. Try to bring your knee as close to your chest as you can.
  • Return your leg back down to the original position. Perform 12-15 reps with each leg.

It’s important to keep your back straight throughout the exercise. Don’t bend over at all, and don’t lean back.

If you have bad knees, you can take the pressure off of them by keeping your knees slightly bent.

If you want to increase the difficulty of the exercise, you can wear ankle weights, but only add 2 lbs. at a time.

2. Hip Abductor

This works the hip abductors that are responsible for your balancing abilities.

All you need is a low-level resistance band and a chair.

  • Sit in a chair with your back straight and against the back of the chair.
  • Position the resistance band around your thighs just above your knees and tie it together to make a loop.
  • Using your hips, push your legs apart at the knees.

Again, it’s important to keep your back straight throughout the exercise.

You should feel the resistance in your outer thighs.

If you find that you need more resistance, then just get a higher-level resistance band.

3. Standing Hip Extensions

Here is an easy exercise that works not only the hips but the glutes as well.

  • Start by standing with your feet pointing toward the back of a sturdy chair that doesn’t swing or roll.
  • Hold on to the top of the chair to help keep your balance.
  • Keep one leg as straight as you can while you lift it off the floor and move it backward, maintaining a straight knee.
  • Return your leg to its original position and perform the same movement on the other leg. Try to alternate back and forth between each leg for a total of 10 reps at a time. Increase the number of sets as you begin feeling stronger.

You need to remember that form is very important for exercises like these.

Maintaining the proper form keeps you from hurting yourself during the process.

Keep your upper body straight. Keep your tummy tight and exhale during the backward movement.

To increase the difficulty you can wear some ankle weights, make sure to only add around 2 lbs at a time.

4. Side Hip Raises

These raises work the hip abductors, helping to increase mobility and balance.

You can use a chair for this exercise to help maintain your balance and make you feel more safe.

  • Stand with your feet pointing toward the back of a sturdy chair.
  • Grip the back of the chair with both hands.
  • Raise a leg out to the side, keeping it straight throughout the entire movement. Lift it as far up as you can without causing pain.
  • Return your leg to its original position.
  • Repeat for 10 reps on each side. You can work up to 3 sets of 10 as you see fit.

Like the other hip exercises, keep your back straight for this one as well.

Make sure to breathe throughout your workout. If you want to increase the difficulty you can wear ankle weights or hold the chair with only one hand instead of two.

5. Hip Marches

You use these to make your hips stronger, as well as your ab muscles. Like the other exercises we’ve gone over, you’ll need a sturdy chair.

  • Sit in the chair and place your feet on the floor completely flattened.
  • With your knee bent the whole time, lift your leg up as high as possible.
  • Put your leg back down to its original position.
  • Perform the same motion with the other leg.
  • Continue alternating back and forth between your legs until you’ve done 10 reps with each one.

Keep your back straight while performing this exercise.

Make sure to keep breathing. Don’t hold your breath.

If you want to make the exercise more difficult, push your thigh down into the chair while lifting the leg that’s doing the rep. This will create your own resistance.

what I felt like after excersing for my hips daily


These are five exercises that I perform several times a week. You don’t need to do them every day, and that’s probably too much for safety’s sake anyway.

Performing these hip strengthening exercises for seniors about 3-4 times a week is plenty. And ultimately, you should just listen to your body to decide how many times is right for you.

I really hope you find this article to be helpful for what you’re trying to do.

If you do, please share it so that others can benefit from it the way you did.

We also love to hear from our readers.

Any tips that you have to share here, please do leave in a comment.

We always love to get feedback from others, so we may help as many people as possible and as much as we can.