No More Weak Hips! Simple Strengthening Exercises for Older Adults
Your hips play a key role in healthy aging. They enable you to perform various daily activities, from standing to walking to climbing stairs, no matter what your age!
So, it’s hardly surprising that hip weakness and pain can be debilitating to your everyday life.
It’s never too late to turn things around! Regularly strengthening the hip muscles with targeted exercises is the best way to stay healthy and mobile. Start by incorporating these nine hip-strengthening exercises into your routine.
Workout Instructions to Follow:
If you struggle with your balance, feel free to grab a chair, couch, or even the wall to hold onto while performing the standing exercises.
For best results, perform these exercises at least twice a week.
1. Glute Bridge
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Lie on your back with knees bent and feet flat on the floor, hip-width apart.
Engage your abdominals, push your feet into the floor, and squeeze your glutes as you lift your hips.
Your knees, hips, and shoulders should be aligned in the top position.
Lower your hips to the floor with control. Perform 10 repetitions, 3 sets.
2. Leg Lift
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Get on all-fours with your hands directly under your shoulders and your knees directly under your hips.
Extend your right leg behind you and flex your right foot so your weight is on your toes.
Squeeze your right glute and hamstring to lift your right heel toward the ceiling. Make sure to keep your abs tight and back straight.
Slowly lower your right foot to the floor and repeat 10 times, 3 sets. Switch sides.
3. Fire Hydrant
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Get on all fours with your hands directly under your shoulders and your knees directly under your hips.
Engage the outer thigh muscles and glutes to lift your left knee to the side. (Much like a dog next to a fire hydrant!) Keep your knee bent at a 90-degree angle and torso facing the floor.
Slowly lower your left knee and repeat 10 times, 3 sets. Switch sides.
4. Sit-to-Stand
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Sit in a chair with feet hip-width apart on the floor.
Keeping your back straight and chest lifted, push your feet into the floor to stand.
Return to a seated position with control. Perform 10 repetitions, 3 sets.
Try not to use your arms as you sit and stand, unless needed.
5. Side-Lying Leg Lift
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Lie on your right side with both legs extended, feet flexed. Use a pillow or support your head with your right hand.
Place your left hand on the floor in front of your torso to help you stabilize.
Keeping your feet flexed, engage the outer thigh muscles and glutes to lift your left leg as high as is comfortable.
Slowly lower your left leg. Preform 10 repetitions, 3 sets. Do all reps on one side before switching to other leg and repeat.
To make this exercise harder, loop a small resistance band around your ankles.
6. Side Lunge
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Stand with feet slightly wider than shoulder-width apart, toes pointed forward.
Shift your body weight to the right leg. Push your glutes back and bend the right knee until it reaches a 90-degree angle and the left leg is straight.
Return to the starting position. Alternate sides doing 10 repetitions, 3 sets.
7. Clamshell
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Lie on your right side with your knees bent and hips stacked. Use a pillow or support your head with your right hand.
Place your left hand on the floor in front of your torso to help you stabilize.
Keeping your heels glued together, engage the outer thigh muscles and glutes to lift your left knee as high as is comfortable.
Slowly lower your left knee. Perform 10 repetitions, 3 sets. Do all reps on one side before switching.
To make the exercise harder, loop a small resistance band around your thighs, just above the knee.
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