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Keeping your hips strong and flexible is essential for maintaining balance and mobility, especially as you get older. Weak hips can cause various issues, such as reduced stability and a higher risk of falling. Strengthening the muscles around your hips can enhance hip function and lower the chances of getting injured. That’s why I’ve gathered 10 effective exercises to help you strengthen your hips. Whether you’re an older adult aiming to stay independent in daily tasks or someone wanting to prevent hip injuries, these exercises will assist you in keeping your hips healthy and mobile as you age.
It’s important to begin slowly and progressively increase the difficulty and duration of the exercises as you build up strength. By staying consistent and committed, you can experience improved hip health, stability, and overall mobility in the long run.
Continue reading for the 10 best exercises to strengthen your hips as you age. And when you’re finished, don’t miss
Hip Bridges
Hip bridges are an excellent exercise for targeting the glutes and hamstrings while engaging the core muscles.
Start by lying on your back with your knees bent and feet flat on the floor. Raise your hips up towards the sky while squeezing your buttocks at the top. Pause for a moment, then gently lower your hips down. Repeat this movement for two to three sets of 10 to 15 repetitions.
Clamshells
Clamshells are a great way to activate the muscles on the side of your hips, known as the hip abductors.
Lie on your side with your knees bent and your hips stacked. Keeping your feet together, open your top knee as far as possible. Hold for a moment, then slowly close your knee back to the starting position. Repeat for two to three sets of 10 to 15 repetitions on each side.
Side Leg Raises
Side leg raises target the muscles of the outer thighs and hips, helping to improve hip stability and strength.
Lie on your side with your legs straight and stacked. Lift your top leg toward the ceiling, keeping it straight. Hold for a moment at the top, then slowly lower your leg back down. Repeat for two to three sets of 10 to 15 repetitions on each side.
Hip Abduction with Resistance Band
Hip abduction exercises with a resistance band are effective for targeting the muscles of the outer hips and thighs.
Secure a resistance band around your ankles, and stand with your feet hip-width apart. Keeping your legs straight, lift one leg out to the side against the resistance of the band. Hold for a moment, then slowly bring your leg back to the starting position. Repeat for two to three sets of 10 to 15 repetitions on each side.
Hip Flexor Stretch
Stretching the hip flexors can help alleviate tightness and improve hip mobility, making everyday movements easier.
Kneel on one knee with the other foot planted flat on the floor in front of you. Press your hips forward until you feel a stretch in the front of your hip. Hold for 20 to 30 seconds, then switch legs and repeat on the other side. Repeat two to three times on each side.
Quadruped Hip Extensions
Quadruped hip extensions target the muscles of the glutes and hamstrings, improving hip strength and stability.
Start on your hands and knees with your back flat. Lift one leg straight back behind you, keeping it in line with your body. Squeeze your glutes at the top, then slowly lower your leg. Repeat for two to three sets of 10 to 15 repetitions on each side.
Lunges
Lunges are a functional exercise that targets multiple muscle groups, including the hips, thighs, and glutes.
Stand with your feet hip-width apart. Take a step forward with one foot, and lower your body until both knees are bent at a 90-degree angle. Push through your front heel to return to the starting position. Repeat on the other side, alternating legs for two to three sets of 10 to 15 repetitions on each side.
Squats
Squats are a compound exercise that strengthens the hips, thighs, and glutes while boosting overall lower-body strength.
Stand with your feet shoulder-width apart. Lower your body into a squat position by bending your knees and pushing your hips back. Keep your chest up and your back straight, then return to the starting position by pushing through your heels. Repeat for two to three sets of 10 to 15 repetitions.
Step-ups
Step-ups are a functional exercise that mimics everyday movements like climbing stairs, helping to improve hip strength and stability.
Stand in front of a step or sturdy platform. Step onto the platform with one foot, pressing through your heel to lift your body. Bring your other foot onto the platform, then step back down with the same foot. Repeat for two to three sets of 10 to 15 repetitions on each side.
Hip Circles
This list of the best exercises to strengthen your hips wraps up with some hip circles. Hip circles are a dynamic exercise that improves hip mobility and flexibility, helping to prevent stiffness and discomfort.
Stand with your feet hip-width apart and your hands on your hips. Rotate your hips in a circular motion, moving clockwise for several repetitions. Reverse the direction, and rotate your hips counterclockwise for the same number of repetitions. Perform two to three sets of 10 to 15 repetitions in each direction.
