Boost Hip Strength After 60 with These 4 Bed Exercises That Outperform Gym Machines

As people age, prioritizing hip strength becomes essential. Strong hips are crucial for stabilizing the pelvis, which supports mobility, balance, and daily activities. In addition to aiding in the protection of your back, well-conditioned hips can help prevent injuries. Conversely, weak hips might lead to pelvic misalignment, potentially increasing stress on both the lower back and knees, and this can result in a variety of health issues.

Whether you’re fond of walking, running, or hiking, or just managing everyday tasks, robust and stable hips are a must. To ensure these movements are part of your routine, we consulted with specialists who suggest four bed exercises that could enhance hip strength more efficiently than gym machines, especially for those over 60.

What sets bed workouts apart? Heather Baker, a physical therapist at Endeavor Health, believes that “Exercises done in bed offer a straightforward and safe method for engaging muscles and building strength at home. Given that the hip is a ball-and-socket joint, it has a wide range of motion. Therefore, strengthening it across various planes is vital for comprehensive joint support and facilitating movement within its full range.”

Certain exercises can pose a challenge for seniors whose balance might be affected by health conditions or injuries.

“The bed removes the balance requirement entirely. Underlying degenerative joint disease, or arthritis, can also make weight-bearing standing exercises intolerable and painful. Bed-based hip exercises can still create muscle activation, joint motion, and progressive loading without requiring standing balance or complicated equipment,” explains Dr. Natasha Trentacosta, MD FAAOS, Board-Certified Sports Medicine Physician and Orthopedic Surgeon at Cedars-Sinai.

Below are four stellar exercises to add to your rotation.

Glute Bridge

6254a4d1642c605c54bf1cab17d50f1e

“The glute bridge is a beneficial exercise because it is weight bearing which is good for bone density. It also strengthens the muscle on the backside of the body which help to improve stability, balance and the ability to stand up and sit down out of a chair,” explains Baker.

1. Begin by lying flat on your back with bent knees and feet hip-width apart on the mattress, arms at your sides with palms pressing into the surface.
2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
3. Squeeze your buttocks, holding at the top for 3 to 5 seconds.
4. Lower your hips back to the start position.
5. Repeat 10 times, building up to 3 sets.

5 Short Workouts That Keep You Stronger Than Most 30-Year-Olds After 50

Clamshell

“The clamshell exercise targets the muscles on the back and side of the hip. These muscles are key for balance, knee health, and pelvic stability during walking,” Baker says.

1. Lie on your side with your knees stacked and bent.
2. Keep your feet together as you lift your top knee, like a clamshell opening.
3. Pull your belly button inward as you contract your abs.
4. Lower.
5. Avoid rotating through your lower back.
6. Repeat 10 times on each leg, working your way up to 3 sets of 10 reps.

5 Standing Exercises That Restore Hip Strength Faster Than Floor Stretches After 55

Straight-Leg Raise

“The straight-leg raise strengthens the lower abdominals and the muscles on the front of the hip and thigh. These muscles are imperative for advancing the leg during walking and climbing stairs,” Baker tells us.

1. Start by lying flat on your back with your arms extended overhead and legs out straight.
2. Activate your core as you lift one leg off the mattress, keeping it extended and your lower back pressed into the mat.
3. Hold for a moment at the top.
4. Use control to lower your leg.
5. Repeat 10 times on each leg, working your way up to 3 sets of 10 reps.

6 Morning Exercises That Restore Hip Strength Faster Than Floor Stretches After 55

Side-Lying Hip Abduction

“The side-lying hip abduction exercise strengthens the muscle in the back and side of the hip. These muscles are important for stabilizing the hip, pelvis and knee and also help to maintain and improve balance,” Baker points out.

1. Lie on your side with your bottom leg bent and the top leg straight.
2. Keeping your leg elongated and aligned with your body, slowly lift it.
3. Repeat 10 times on each leg, working your way up to 3 sets of 10 reps.