5 Popular Hip Exercises for Seniors

As we grow older, we may begin to lose strength and agility, causing us to become less able to participate in some of the activities we used to do.

For this reason, older Canadians should take time out to engage in hip exercises that will keep their muscles and connective tissues healthy. Hip strengthening exercises are beneficial in maintaining a healthy, active lifestyle.

Why hip exercises matter for older adults

Strong and mobile hips are a key component of active aging. They support walking, standing up from a chair, maintaining balance on uneven ground, and climbing stairs. With age, hip muscles naturally lose strength and flexibility, increasing the risk of falls and making daily tasks harder. Consistent hip exercises improve stability and posture and protect surrounding joints, such as the knees and lower back, from overuse. By prioritizing hip health, older adults can continue enjoying everyday activities with greater comfort and confidence.

Here are five of the most popular hip exercises to practice regularly.

1. The Butterfly Pose

This is among the best hip flexor exercises. The butterfly pose focuses on your adductors and flexors. It improves flexibility and works to loosen up your groin, hips, and inner thighs — all of which help draw your legs together. This aims to enhance balance and improve blood flow in the body.

• Sit on the floor while bringing your body to align straight up as if a string is attached to your back.
• Bend your knees sideways, making sure that the bottoms of your feet touch at the center while maintaining a butterfly pose.
• With this posture, use your hands to hold both feet.
• Breathe in for some time, and then breathe out as you lean your torso forward. Once you feel the stretch, you should hold.
• Remain in this position for 60 seconds.

2. Standing Hip Flexor

When it comes to hip bursitis exercises for older people, the standing hip flexor is one of the best. It works on the elbows, hips, and shoulders. The hip flexors may be small, but they are crucial for mobility, as they help with lowering and raising one’s legs. This exercise will improve flexibility and strengthen the hip muscles.

• Begin by standing tall beside a wall, chair, or any surface for balancing while keeping your feet close to each other.
• Exhale and raise your left leg, lifting your knee toward your chest until you can no longer move it.
• Do the same for your second leg, and repeat this exercise 10 times each on both legs.

If this becomes too easy for you, consider adding ankle weights. Start by attaching a little additional weight before working your way up to bigger weights with time.

3. Standing Hip Abductors

This exercise focuses on the hip abductors, enhances balance in this body region, and builds strength. It helps to improve mobility in older adults while walking or running and strengthens their core muscles. Furthermore, it works on the joints of the body to treat arthritis. This is how to perform one of the most effective hip arthritis exercises.

• While standing tall, use your hands to hold onto a chair or the wall.
• Lift one of your legs off the group carefully. As it moves away from your body, creating a half-circle, return it to the ground.
• Remain in this position for 3 seconds before returning to your initial stance.
• Repeat this exercise five times.
• After these, change legs and redo the procedure on the opposite side.

4. Standing Hip Extension

This exercise aims to work the gluteus muscles, support the lower back, and align the pelvis. It is done to enhance stability and balance. Here is how to carry out this exercise:

• Stand upright in front of a wall, counter, or chair and hold on to it.
• While ensuring one of your legs is straight, take the other behind you. Avoid arching your back or bending your knee.
• Retain posture for one second before returning to the initial stance.
• Do the same process for your second leg.
• Repeat 10 of these on each leg while alternating between both of them.
• After completing three sets of these ten repetitions, take a break.

5. Hip Marches

This is one of the hip exercises that target the glutes and hamstrings. It helps to enhance stability, thereby improving the ability of an older adult to walk by avoiding shuffling. Additionally, it relieves pain in the knees and hips.

• Sit comfortably on a chair with your feet flat on the floor. Ensure your back is upright against the chair’s wall. You can allow your hands to rest on the chair’s arms or anywhere else.
• Raise one of your knees as high as possible before lowering it to the floor.
• Continue raising and dropping your knees ten times.
• Maintain your breath throughout the exercise.
• Repeat this process about 15 times on each side.

Here are 7 valuable tips when practicing these exercises:

1. Warm up before you begin

A short warm-up gets your blood flowing and prepares the joints for safe movement. Try three to five minutes of gentle marching in place, slow arm circles and ankle rolls. If you use a chair or counter for support, test its stability before starting. Supportive footwear, a clutter-free space and slow, controlled movements are the best safeguards against injury. Consistency is more important than intensity, so focus on smooth repetition rather than forcing a deeper stretch.

2. Stay safe with good form

Proper form helps you gain the most from each exercise. Keep your shoulders relaxed, chest lifted, and core gently engaged. When stretching, hinge from the hips rather than rounding the lower back. Breathe steadily, inhaling through the nose and exhaling through the mouth, to avoid holding tension. If sitting on the floor is uncomfortable, place a small cushion under your hips or try the stretch in a sturdy chair. Comfort and alignment are the priorities, not extending the body to extremes.

3. Modify movements to your comfort level

Each exercise can be adjusted to suit your ability. For example, some can be performed while holding onto a countertop or seated if standing feels unsteady, and many exercises can be done with a smaller range of motion until strength improves. As your balance develops, you may reduce the amount of support you use from a wall or counter. Light ankle weights or resistance bands can be added later, but only when you can complete all repetitions with ease and control.

4. Include everyday habits that strengthen hips

Beyond structured exercise, everyday activities also build hip strength. Standing up from a chair without using your hands, taking the stairs when possible, or pausing during household tasks to do gentle side leg lifts all contribute to stronger hips. Even short breaks during TV time can be turned into mini-workouts with a few repetitions of marches or sit-to-stands. These small choices reinforce the benefits of your main routine.

5. Structure a weekly plan

Aim for two to three non-consecutive strength days each week, focusing on three to four hip exercises at a time. Start with one set of eight to ten repetitions per side, then build gradually to two or three sets of ten to fifteen. Include two lighter mobility days with stretching or easy walking, and allow one day for complete rest. Keep a simple log to track which exercises you completed and how your hips felt afterward. This helps you notice progress and make adjustments if soreness lasts longer than expected.

6. Cool down and recovery

At the end of each session, take a few minutes to stretch gently and slow your breathing. Focus on the front of the hips, outer thighs and hamstrings, holding each stretch for twenty to thirty seconds without bouncing. Staying hydrated, taking a short walk or enjoying a warm shower can ease stiffness. If a particular area feels sore, try a cold pack for ten minutes, then return to light movement later in the day.

7. Know when to pause

It is normal to feel mild muscle fatigue after exercise, but sharp pain, sudden swelling, or tingling down the leg are signs to stop. If you have had a recent fall or notice changes in your balance, consult a healthcare professional before continuing. They can recommend safe variations and help you build confidence in your routine.

Conclusion

Hip exercises are essential for seniors to keep joints in good shape and enhance blood flow. They also help improve physical energy and mobility. Please consult a health care provider before incorporating new exercises into your routine or modifying an existing regimen.

Seasons Retirement Communities provides an encouraging space for older adults to perform the popular exercises listed in this article and many more. Our qualified, experienced, and caring staff can guide you through your journey to ensure you live a healthy, active life.