Six Daily Exercises Proven to Enhance Hip Strength More Effectively Than Weight Training for Those Over 55

Enhancing the health and strength of your hips is crucial, especially as you age. Incorporating specific exercises into your daily routine can significantly improve your mobility and balance, which are vital for maintaining an active lifestyle. We consulted with experts who recommend six daily exercises designed to restore hip strength more effectively than heavy weight training, particularly for those over 55.

As you grow older, you may naturally lose a substantial amount of lean muscle mass every decade, particularly if regular resistance training is not part of your routine. According to Dr. Derek Ochiai, a Board-Certified Arthroscopic Hip Surgeon and Sports Medicine Specialist based in Arlington, VA, the hip muscles, including the glutes, are among the largest muscle groups in the body and, therefore, experience significant muscle loss with age.

The hip joint is one of the body’s most versatile joints, capable of movement through various planes. However, modern lifestyles often involve walking shorter distances and spending long periods sitting, leading to underutilization of these crucial hip muscles. Addressing this through targeted exercises can help maintain and even improve hip function over time.

The Importance of Training Your Hips

As you age, you start to lose a significant amount of lean muscle every decade without regular resistance training. Since your hip muscles—including the glutes—are large muscle groups, they experience the most muscle loss through aging, says Dr. Derek Ochiai, Board-Certified Arthroscopic Hip Surgeon and Sports Medicine Expert in Arlington, VA.

Your hip joint is one of the most mobile joints in the entire body, as it can move through multiple planes of motion. In this day and age, it’s common to walk shorter distances and spend most of your day sitting, which means underusing those essential hip muscles.

“The lack of movement compounded over the years leads to degeneration,” explains Dr. Amir Hakim, PT, DPT for FYZICAL Therapy and Balance Centers. “In addition to that, even when we do move, we only move in the sagittal plane (front and back). The hips rarely get any lateral or rotational movement. These factors also result in weakness and atrophy of the glutes, which work to stabilize the hip joints. This is where the old adage comes into play: You don’t use it, you lose it.”

That’s where these exercises come in clutch.

Dr. Ochiai makes it clear that “low-load hip exercises are good, but they do not substitute for heavier weight training.” He stresses, “Both are important. Low-load daily exercises can help with balance (avoiding falls) and maintaining range of motion. These exercises are things like single leg balance drills (having something to support you nearby, to avoid a fall) and air squats.”

Performing resistance exercises two to three times a week is essential. This doesn’t necessarily mean lifting heavy weights, but using ones that make completing a full set of three reps “slightly difficult, but achievable.”6254a4d1642c605c54bf1cab17d50f1e

Dumbbell Goblet Squats

“I love goblet squats for strengthening,” Dr. Ochiai says. “These can be done starting on a chair, if the person needs it. Gradually increase weight when this becomes easier.”

1. ​​Stand tall, feet slightly wider than shoulder-width.
2. Grasp a dumbbell with both hands, and hold the weight in front of your chest with your 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 can with a straight back.
5. Push through your heels to return to the starting position.
6. Complete 3 sets of 10 reps.

Step-Ups

Step-ups help you establish real-world balance and strength. Weaving dumbbells into the mix ups the challenge and builds even more strength. Dr. Ochiai recommends starting with light dumbbells in each hand.

1. Begin by standing tall, facing a sturdy workout bench, plyometric box, or step that’s about knee level. 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 start position.
5. Repeat on the other side.
6. Complete 3 sets of 8 reps on each leg.

Alternating Split Squats

“Alternating split squats are hard,” Dr. Ochiai says. Start by using light weights and emphasizing proper form. Both the front and back knee should bend roughly the same amount.

1. Start by standing tall with your hands on your hips or clasped at your heart’s center.
2. Step your left foot forward about 2 to 3 feet to assume a staggered stance.
3. Bend both knees, lowering the bottom 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 reps on each side.

Planks

“Hip and back strength go hand in hand. If difficult, start with the plank with knees on the ground,” Dr. Ochiai says.

1. Place your hands under your shoulders.
2. Press into the pads of your fingers and hug your inner arm toward your armpit.
3. Alternatively, lower onto your forearms.
4. Walk your feet out to hip-width.
5. Engage your abs, squeeze your buttocks, and pull upward through your quads.
6. Aim to hold your plank for 2 reps of 20 seconds. Increase to 3 reps as you progress.

Clamshell

Bent-knee clamshells strengthen the hip stabilizers.

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

Banded Glute Bridges

1. Begin by lying flat on your back with bent knees and feet hip-width apart on the floor, arms at your sides with palms pressing into the ground.
2. A loop resistance band should be placed 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 start position.
6. Perform 3 sets of as many reps as possible.