Why Hip Strength Declines With Age – And Why It Matters

The natural aging process leads to a gradual loss of lean muscle mass, a phenomenon known as sarcopenia. This decline is particularly pronounced in the large muscle groups of the hips and glutes, impacting balance, stability, and overall mobility. Without consistent resistance training, hip muscles can lose significant strength each decade. But the problem isn’t just muscle loss; it’s also how we *use* our hips.

“In today’s world, many of us spend extended periods sitting, leading to underutilization of essential hip muscles,” explains Dr. Amir Hakim, PT, DPT, of FYZICAL Therapy and Balance Centers. “This lack of movement, compounded over time, contributes to degeneration. Furthermore, our movements are often limited to the sagittal plane – forward and backward – neglecting crucial lateral and rotational motions. This results in weakness and atrophy of the glutes, which are vital for stabilizing the hip joints. As the saying goes, you don’t use it, you lose it.”

Board-Certified Arthroscopic Hip Surgeon and Sports Medicine Expert, Dr. Derek Ochiai, emphasizes that while low-load exercises are beneficial, they shouldn’t replace heavier weight training entirely. “Both are important,” he states. “Low-load daily exercises enhance balance and maintain range of motion. Think single-leg balance drills and air squats. However, incorporating resistance exercises two to three times a week is essential for building and maintaining muscle mass.” This resistance doesn’t necessarily mean lifting heavy weights; it means using a weight that makes a set of three repetitions “slightly difficult, but achievable.”

Did You Know? Maintaining hip strength can significantly reduce your risk of falls, a leading cause of injury in older adults.

Six Exercises to Restore Hip Strength

These exercises, recommended by leading experts, can be incorporated into your daily routine to improve hip strength, balance, and overall mobility. Remember to consult with your physician before starting any new exercise program.

1. Dumbbell Goblet Squats

“I love goblet squats for strengthening,” says Dr. Ochiai. “They can be modified by starting on a chair if needed, and the weight can be gradually increased as you get stronger.”

1. Stand tall with your feet slightly wider than shoulder-width apart.
2. Hold a dumbbell with both hands in front of your chest, elbows pointing down and tucked in.
3. Hinge at the hips and bend your knees to squat, keeping the weight in place.
4. Squat as far as you comfortably can while maintaining a straight back.
5. Push through your heels to return to the starting position.
6. Complete 3 sets of 10 repetitions.

2. Step-Ups

Step-ups are a functional exercise that builds real-world strength and balance. Adding dumbbells increases the challenge. Dr. Ochiai suggests starting with light weights.

1. Stand facing a sturdy workout bench, plyometric box, or step approximately knee-level high. Hold a dumbbell in each hand.
2. Place your left foot firmly onto the surface, keeping your core engaged and chest tall.
3. Press through your left heel to lift your body until your left leg is straight and you’re standing on the surface.
4. Use control to lower back to the starting position.
5. Repeat on the other side.
6. Complete 3 sets of 8 repetitions on each leg.

3. Alternating Split Squats

“Alternating split squats are challenging,” Dr. Ochiai notes. “Start with light weights and prioritize proper form. Both the front and back knee should bend to roughly the same degree.”

1. Start standing tall with your hands on your hips or clasped at your chest.
2. Step your left foot forward about 2 to 3 feet, assuming a staggered stance.
3. Bend both knees, lowering your body toward the ground.
4. Press through your front heel to rise back up.
5. Next, step forward with your right foot, bend both knees, and lower toward the floor.
6. Rise back up.
7. Perform 3 sets of 6 repetitions on each side.

4. Planks

“Hip and back strength are interconnected,” Dr. Ochiai explains. “If a standard plank is too difficult, start with a plank on your knees.”

1. Place your hands under your shoulders, pressing into the pads of your fingers and hugging your inner arms toward your armpits. Alternatively, lower onto your forearms.
2. Walk your feet out to hip-width.
3. Engage your abs, squeeze your buttocks, and pull upward through your quads, maintaining a straight line from head to heels.
4. Aim to hold your plank for 2 repetitions of 20 seconds, increasing to 3 repetitions as you progress.

5. Clamshells

Bent-knee clamshells effectively strengthen the hip stabilizers.

1. Lie on your side with a resistance band between your legs.
2. Keep your feet together as you lift your top knee, opening like a clamshell.
3. Lower your knee back down.
4. Avoid rotating your lower back.
5. Perform 3 sets of 6 repetitions on each side.

6. Banded Glute Bridges

Banded glute bridges are excellent for activating and strengthening the glutes.

1. Lie flat on your back with bent knees and feet hip-width apart, arms at your sides with palms pressing into the ground.
2. Place a loop resistance band above your knees.
3. Press through your heels to lift your hips until your body forms a straight line from head to heels.
4. Squeeze your buttocks, holding at the top for a moment.
5. Lower your hips back to the starting position.
6. Perform 3 sets of as many repetitions as possible.

What adjustments have you made to your routine to prioritize hip health? And what challenges do you face in maintaining hip strength as you age?

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Frequently Asked Questions About Hip Strength