Reclaiming Hip Strength: 5 Exercises to Prioritize

To uncover the best exercises for restoring hip strength, we consulted with James Bickerstaff, CPT, a certified personal trainer at OriGym. Bickerstaff emphasizes, “Restoring strength in the glutes, outer hips, and stabilizing muscles delivers more lasting mobility improvements than simply stretching. Strong hips provide crucial support for the lower back, optimize how you walk, and alleviate undue stress on the knees.”

Are you noticing a decline in your everyday movements, like climbing stairs or getting out of a chair? These exercises can help.

Glute Bridges

This exercise directly targets the gluteal muscles, often weakened by prolonged sitting and reduced activity levels. Strong glutes are fundamental for walking stability, protecting the lower back, and safely restoring hip extension strength.

How to do it:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Position your feet hip-width apart and close to your hips.
3. Gently brace your core.
4. Press through your heels.
5. Lift your hips toward the ceiling.
6. Squeeze your glutes firmly at the top.
7. Lower your hips slowly with control.
8. Aim for two to three sets of 10 to 15 repetitions, resting for 45 to 60 seconds between sets.

Sit-to-Stands

The simple act of standing up from a chair is a cornerstone of functional movement for older adults. This exercise effectively rebuilds hip strength and independence, while simultaneously strengthening the glutes, hips, and thighs, and improving balance and coordination.

How to do it:

1. Sit tall in a sturdy chair with your feet hip-width apart.
2. Place your feet flat on the floor directly below your knees.
3. Lean slightly forward from your hips.
4. Press through your heels to stand up tall (avoid using your hands for support if possible).
5. Stand tall and squeeze your glutes.
6. Lower yourself back down slowly with control.
7. Complete two to three sets of 8 to 12 repetitions. Rest for 60 to 90 seconds between sets.

Step-Ups

Step-ups are a highly effective daily exercise for rebuilding hip strength, mirroring everyday movements like climbing stairs. As a dynamic exercise, they enhance hip power, leg strength, and mobility in ways that static stretching simply cannot.

How to do it:

1. Stand in front of a low step or stair.
2. Place one foot fully on the step.
3. Engage your core and keep your chest upright.
4. Press through the heel of the leading foot.
5. Lift your body upward until you’re standing tall.
6. Avoid pushing off strongly with the back foot.
7. Step back down slowly with control.
8. Perform two to three sets of 8 to 10 repetitions per leg, resting for 60 to 90 seconds between sets.

Standing Hip Abductions

Strong outer hips are vital for maintaining balance. Standing hip abductions target the lateral hip muscles that stabilize your pelvis during walking – a function stretching alone cannot fully address.

How to do it:

1. Stand tall while holding a wall or chair for support.
2. Keep your torso upright and your core engaged.
3. Slowly lift one leg out to the side (avoid leaning your upper body).
4. Lift only as high as you can maintain control.
5. Pause for one to two seconds at the top.
6. Lower your leg slowly with control.
7. Complete two to three sets of 10 to 12 repetitions per side, resting for 30 to 45 seconds between sets.

Clamshells

Clamshells are an excellent exercise for activating the deep hip stabilizing muscles that stretching often misses. These muscles support pelvic control and reduce stress on your knees and lower back.

How to do it:

1. Lie on your side with your knees bent and your feet stacked.
2. Keep your heels touching.
3. Rest your head comfortably on your arm.
4. Gently brace your core.
5. Lift your top knee upward without rolling your hips back.
6. Pause for one to two seconds at the top.
7. Lower your knee slowly with control.
8. Aim for two to three sets of 12 to 15 repetitions per side. Rest for 30 to 45 seconds between sets.

Did You Know? Maintaining muscle mass is crucial for overall health as we age. Strength training not only improves hip function but also boosts metabolism and supports bone density.

What adjustments have you made to your fitness routine as you’ve aged? And how important is maintaining independence in your daily life?

Frequently Asked Questions About Hip Strength & Exercise

1. What is the best exercise for hip strength after 60? Glute bridges are an excellent starting point, as they directly target the gluteal muscles, which are often weakened with age and crucial for hip stability.
2. Is stretching enough to improve hip mobility? While stretching has its benefits, it’s often insufficient on its own. Strength training is essential for building the muscle support needed for lasting hip health and function.
3. How often should I do these hip exercises? Aim to incorporate these exercises into your routine 3-5 times per week for optimal results. Consistency is key.
4. Can these exercises help prevent falls? Yes, strengthening your hips, glutes, and core muscles significantly improves balance and coordination, reducing your risk of falls.
5. Are step-ups safe for seniors? Step-ups can be safe and effective when performed correctly. Start with a low step and use support if needed.
6. What if I experience pain during these exercises? Stop immediately and consult with a healthcare professional. It’s important to listen to your body and avoid pushing through pain.