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      10 Hip Exercises for Seniors

      Hip exercises to improve strength, flexibility, and pain relief.

      Author: Guest Writer

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      SHOP HIP INJURY AND PAIN RELIEF PRODUCTS

      In the United States, over 300,000 adults sustain a hip fracture every year. Did you know that one in three people who lived alone before a fracture spent a year or more in a nursing home after? This often happens because they become weak.

      Hip fractures are more common in older adults due to osteoporosis. According to the International Osteoporosis Foundation, hip fractures are associated with:

      • Chronic pain
      • Reduced mobility
      • And an increasing loss of independence.

      Hip exercises are incredibly beneficial for decreasing the risk of hip fractures, improving recovery, and preventing future fractures. Hip exercises can strengthen the hip muscles and bones, promote blood flow to the area, and increase the range of motion.

      Hip exercises are movements that engage the hip muscles and sometimes the glutes, hamstrings, or quadriceps. Hip exercise options are appropriate for every fitness level, including seniors. However, older adults should consult a healthcare professional before starting a new exercise routine.

      Here is information on different hip exercises for seniors. These include exercises for strengthening, stretching, pain relief, and seated options.

      Benefits of Hip Exercises for Seniors

      There are several benefits of hip exercise for seniors, including the following:

      • Improved Mobility: Exercise strengthens the muscles and the ligaments that support the joints. Strong joints are vital for improving mobility. Hip exercises also enhance flexibility and balance, promoting a normal gait. The better a person's range of motion and balance, the more they reduce their fall risk.
      • Reduced Pain: Hip exercises, especially stretching exercises, can improve range of motion and reduce stiffness. This may help manage hip pain caused by conditions such as arthritis and post-hip surgery.
      • Fall Prevention: Hip strengthening exercises for seniors also play an important role in fall prevention. Strengthening the muscles and bones of the hip provides increased stability, and stronger muscles reduce the risk of falls.
      • Enhanced Quality of Life: Hip exercises can positively affect an individual's health and quality of life. For example, exercise for seniors can improve mood, sleep, and overall well-being.

      Seated Hip Exercises

      Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur.

      View Video Transcript

      For hip circles, you're going to keep your upper body pretty vertical and just make circles with your hips. So you're going to go around one way and then reverse it.

      Seated hip circles

      Seated hip circles can help increase strength and mobility in the hips and surrounding muscles. They may also reduce pain associated with stiffness in the hip joint. Seated hip circles can be done on a large Swiss ball or in a chair.

      To perform hip circles:

      • Sit on a chair or Swiss ball with your hips and knees at a 90° angle with your feet flat on the floor.
      • Maintain a straight back and upright posture.
      • Move your hips in a circular motion for 3 to 5 repetitions.
      • Reverse directions and rotate the other way.
      View Video Transcript

      For seated knee extension, just bring one foot up and squeeze that quad muscle as tight as you can, then slowly come back down.

      Seated leg lifts

      A seated leg lift strengthens the upper portion of the quadriceps. The stronger the quadriceps are, the more support they provide for the hips and positively affect balance.

      To perform a seated leg lift:

      • Sit up straight in a chair.
      • Keep your knees at a 90° angle with your feet flat on the floor.
      • Extend one leg straight while keeping the other foot on the floor.
      • Hold And squeeze your quadricep before putting your foot back down.
      • Repeat for ten repetitions on the same leg, then switch sides.

      To increase the intensity of this exercise and progress, consider placing a light ankle weight around your ankle.

      View Video Transcript

      [Music] hey guys Emily hulls burger here from the Institute of sports and spines today I'm going to be running you through an exercise called seated March this is a great exercise it's working your core without having to get down onto the floor so we're starting sitting up in a chair nice and tall I've got my core drawn in drawing my belly button to my spine pulling up through my pelvic floor slightly from here I'm lifting one leg off the floor just a little and then placing it back down and doing the same on the other side so we're trying to avoid moving our torso with this exercise so I'm staying up nice and strong nice and tall lifting up slowly down and then the other side wonderful that's seated March

      Seated marching

      A seated marching exercise is a good option for working the hip flexors, improving quadriceps strength, and strengthening the core.

      To perform seated marching:

      • Sit up tall on the edge of a chair with your feet flat on the floor.
      • Draw your belly button in towards your spine.
      • Lift one knee off the floor as you bring the opposite elbow forward.
      • Place your foot back on the floor and repeat on the other side.
      • Keep alternating as if you were marching or 20 repetitions.
      • Avoid bending your torso forward as you raise your knee towards your chest.

      Stretching Exercises

      Hip stretching exercises for seniors improve the range of motion and may decrease pain and stiffness. They are especially important during a hip fracture recovery. They help when an individual may be seated more often and become stiff. Below are a few hip stretching exercises.

      Kneeling hip flexor stretch

      A kneeling hip flexor stretch improves mobility and range of motion in the hip flexors. It may also be helpful to reduce low back pain.

      To perform a kneeling hip flexor stretch:

      • Kneel on one knee with your other leg extended forward.
      • Keep the foot of your forward leg flat on the floor.
      • Maintain a straight back as you push your hips forward into a slight lunge position.
      • Hold this position for about 30 seconds and repeat on the other side.
      View Video Transcript

      For the piriformis pigeon stretch, start off sitting on your feet. Come forward to all fours, and then bring one leg back and the leg that you want to stretch bring it up and across your body. And then sit back into it holding that stretch.

      Pigeon pose

      A pigeon pose improves the range of motion in the hip flexors and glutes, which may increase hip mobility. It can also reduce hip muscle tension.

      To perform a pigeon pose:

      • Start on your hands and knees with your hands directly underneath your shoulders.
      • Bring one foot in front of your knee in a low lunge position.
      • Slowly bring your forward shin down towards the ground with your foot facing the middle of your body and your knee pointing away.
      • Keep the back leg straight.
      • Fold your torso forward towards the bent leg.
      • Hold this stretch for about 30 seconds and repeat on the other side.
      View Video Transcript

      the next stretch is going to be a hip flexor and quadricep stretch that we perform laying on our back on the table so you want to be towards the edge of the table if we're stretching our right we're gonna be on the right side of the table and then what you can do is you're gonna bend your left knee as far as you feel comfortable with this is gonna help keep your back flat to make sure that we're stretching our hip flexor in the front of our right thigh or if you can you can bring your left knee towards your chest this is just gonna help increase the stretch there going like your right leg fall off the table again make sure that your back is flat and now you're going to try to bring your heel back as far as you can actually using your hamstrings and this is going to help stretch the muscles on top of our thigh again the biggest thing that I want you to focus on is make sure that your back is flat against the table even if you want if you feel really big stretch here you don't even have to worry about bringing your heel back you can just sort of let it relax hold for the amount of time prescribed and then repeat for as many times this prescribes

      Supine hip flexor stretch

      A supine hip flexor stretch helps release tension in your hip flexors, stabilizes your torso, and may improve posture. This stretch should be performed ideally on an exam table, but it could also be done on your bed.

      To perform a supine hip flexor stretch:

      • Lay on your back with one leg on the bed and the other hanging off the side.
      • Keep your back flat as your leg hangs off the side.
      • Bring your knee towards your chest on the side that is on the bed.
      • Hold for 30 seconds and repeat on the other side

      Strengthening Exercises

      Hip strengthening exercises for the elderly are essential for:

      • Rehabbing certain types of injuries
      • Improving range of motion
      • And stabilizing the hips and torso.

      They also help individuals perform everyday activities such as standing, getting up from a chair, and walking up steps. Below are options for hip strengthening exercises.

      View Video Transcript

      [Narrator] Side lying clam shell. Begin lying on your side with your knees bent. Next, raise the top knee while keeping your feet together as shown. Hold for five seconds. One, two, three, four, five. Slowly return to start position. Do not let your pelvis roll back during the lifting movement. For added resistance use an elastic band wrapped above the knees. Do two sets of 10 repetitions twice a day for five days a week.

      Clamshells

      A clamshell exercise improves hip and glute strength, helps stabilize pelvic muscles, and can reduce stiffness.

      To perform a clamshell exercise:

      • Lie on your side with your knees bent and slightly drawn towards your chest.
      • Rotate your top leg as high as possible while keeping your feet together.
      • Pause momentarily when you get to the top and lower to your starting position.
      • Repeat for ten repetitions.
      • Repeat on the other leg.
      View Video Transcript

      today we're going over the hip thrust exercise this is one of the more effective ways to strengthen our posterior chain of muscles in particular our glute max and our hamstring muscle group pretty straightforward to perform we just need a bench position on our back the bench about midway up our back you can have your arms bracing at the side you can also just have them resting at the side and from there all we're going to do is press through our heels bring our body nice to do a straight line squeeze at the top to get the maximum contraction in those glute muscles and come back down there you have it that's the hip thrust

      Hip thrusts

      Hip thrusts are an advanced exercise that increases strength and power in the hips, glutes, and lower back. Increasing power and strength in these muscles can improve performance in everyday activities, such as climbing hills and stairs.

      To perform a hip thrust:

      • Set up with your back against an elevated surface, such as a bench or couch.
      • Your shoulders should rest on the bench, and your head should be slightly off the edge.
      • Keep your feet flat on the ground and your knees bent.
      • Press through your heels to drive your hips towards the ceiling.
      • Bend your knees and keep your feet flat on the ground.
      • Squeeze your glutes at the top of the move and then return to your starting position.
      • Repeat for ten repetitions.

      Consider using a barbell or a dumbbell across your pelvis to increase this exercise's intensity and progress.

      View Video Transcript

      hi guys today i'm going to show you the single leg bridge now this is a progression from a basic bridge it's going to challenge those hip muscles a little bit more and engage the abdominal muscles a little bit more so all you're going to do you're going to start off by lying on your back like so you're gonna lift up one leg so your hips at 90 degrees and then you're gonna push through the bum lifting up you're gonna hold there for about a second or two keeping the pelvis nice and level and then come back down slowly now you can make it a little bit more challenging by having your hands up in the air or around your chest and that's it guys you

      Single leg bridge

      A single-leg bridge is a progression from a standard bridge with both feet on the ground. This exercise works your hamstrings and glutes, which helps stabilize your hips. It also provides a hip stretch.

      To perform a single-leg bridge:

      • Start lying on your back with your feet flat on the floor and your knees bent.
      • Press your palms into the floor on the sides of your body.
      • Extend one leg up so it's straight.
      • Lift your hips towards the ceiling as high as you can.
      • Pause at the top, squeeze your glutes, and return to your starting position.
      • Repeat for 10 to 12 repetitions and then switch to your other leg.
      View Video Transcript

      fire hydrant helps to improve strength and Mobility on a yoga mat get into a comfortable position on your hands and knees next lift one leg off the floor by moving your knee out to your side and towards the ceiling keep your knee bent during the movement focus on squeezing your butt muscles while you hold this position now bring your leg back to the starting position as you do each rep you might feel your hip and butt muscles working fire hydrant is great for daily activities like bending down to put on your socks and shoes and climbing stairs foreign

      Fire hydrants

      Fire hydrant exercise helps improve hip mobility, making everyday movements more comfortable. It also strengthens the hips and glutes, which are vital for maintaining stability, posture, and balance.

      To perform fire hydrants:

      • Start on all fours with your knees underneath your hips and your hands underneath your shoulders.
      • With a bent knee, move your knee up and out to the side.
      • Concentrate on squeezing your glute muscles as you hold this position.
      • Return to your starting position and repeat for 12 repetitions.
      • Switch to the other side.

      Conclusion

      Hip exercises for seniors are necessary to increase range of motion, strength, and mobility. Hip exercises can also improve balance and decrease the risk of falls. Exercise for the hips may also improve flexibility and decrease pain.

      Seniors should include hip stretching and strengthening exercises for a comprehensive hip exercise program. Incorporating hip exercises into your daily routine is helpful to make it a habit. Remember, the key to success is consistency.

      If you have previous hip injuries or pain, consult a healthcare professional for recommendations on specific exercises.

      Related Resources

      About the Author

      MaryAnn DePietro CRT

      MaryAnn DePietro CRT is a licensed respiratory therapist with over 15 years of clinical experience in critical care, emergency medicine, and pulmonary rehabilitation. She is also an American Council on Exercise certified personal trainer and holds specialty certifications in orthopedics, senior fitness, and weight management. MaryAnn has a degree in Rehabilitation from Penn State University and a degree in respiratory therapy.

      In addition to her clinical experience, she has written extensively about all things medical, as well as health, fitness, and aging for various websites, magazines, and newspapers.

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