Maintaining strong and flexible hipsis crucial for overallmobilityandbalanceespecially as you age.
Weak hips can lead to a range of issues, from decreased stability to an increased risk of falls.
Strengthening the muscles surrounding the hips can help improve hip function and reduce the likelihood of injury.
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That’s why I’ve rounded up 10 effective exercises to strengthen your hips.
Remember to start slowly and gradually increase intensity and duration as your strength improves.
Continue reading for the 10 best exercises to strengthen your hips as you age.
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Lie on your back with your knees bent and your feet flat on the floor.
Lift your hips toward the ceiling, squeezing your glutes at the top.
Hold for a moment, then slowly lower your hips back down.
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Repeat for two to three sets of 10 to 15 repetitions.
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Lie on your side with your knees bent and your hips stacked.
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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.
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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.
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Repeat for two to three sets of 10 to 15 repetitions on each side.
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.
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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.
Kneel on one knee with the other foot planted flat on the floor in front of you.
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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.
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.
Push through your front heel to return to the starting position.
Stand with your feet shoulder-width apart.
Lower your body into a squat position by bending your knees and pushing your hips back.
Repeat for two to three sets of 10 to 15 repetitions.
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 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.
