How Standing Hip Exercises for Seniors Can Improve Your Health

We all know how important it is to keep moving as we age. And there’s one area of the body that really supports our everyday freedom: the hips. Strong, stable hips are your best friends for everything from walking the dog to simply getting out of a chair without a second thought.

Thankfully, you don’t need to get down on the floor to work them. There are plenty of standing hip exercises to choose from. This article will go over a few different hip exercises while also explaining the importance of functional hips. We’ll explore a few simple moves you can easily weave into your day. Our science-backed info is what you need to make a well-rounded workout plan.

What Are Standing Hip Exercises for Seniors?

Standing hip exercises for seniors are low-impact movements that are designed to strengthen the muscles around the hips. They aim to improve balance and increase flexibility (1). The exercises also include hip flexor stretches for seniors to help maintain flexibility and ease of movement during daily activities. Most standing hip exercises are easy to perform as they target beginners or seniors. They give you a good head start in the world of movements, and later, you can take your routines one step ahead when you feel your body is prepared to do so.

Why Do Older People Have Hip Problems?

Older people commonly develop hip problems primarily due to three interconnected factors (12):

• The natural deterioration of joint cartilage
• A decline in bone density
• Muscle weakness and imbalance

These changes increase the risk of painful conditions and serious injuries. A few common hip-related issues seniors may face are:

Hip Fractures

A hip fracture is a break in the upper part of the femur (thighbone) (2).

• Traumatic Fracture: In older adults, these are often caused by a fall due to weakened, brittle bones from conditions such as osteoporosis (3).
• Stress Fracture: This is a hairline crack in the bone that is caused by repetitive stress or overuse, such as during strenuous sports or training (4). They are common in athletes, but can also occur in older adults with reduced bone density.
• Key Symptom: Acute pain, usually in the groin and upper thigh, and often the inability to bear weight.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

Bursitis

Bursitis occurs when a bursa, a small fluid-filled sac that cushions bones, muscles, and tendons, becomes inflamed.

• Cause: It’s usually caused by repetitive movements that overwork the hip joint or by putting pressure on it for too long. This irritation makes the bursa swell and become painful (5).
• Location: The most common form of trochanteric bursitis in the hip affects the bursa over the bony area on the outside of the hip (called the greater trochanter) (6).
• Key Symptom: Pain and tenderness on the outside of the hip often worsen with movement or when lying on the sore side.

Tendinitis (or Tendinopathy)

Tendinitis happens when a tendon (the thick cord connecting muscle to bone) becomes irritated or inflamed.

• Cause: It usually develops from repetitive movements or overuse, which cause small tears and swelling in the tendon. As we age, tendons also lose flexibility, which makes them more prone to injury (7).
• Location: In the hip, tendinitis often affects the hip flexors (where the thigh meets the hip) or the tendons on the outer side of the hip. This can sometimes occur with bursitis.
• Key Symptom: Pain and tenderness around the joint that worsens with movement.

Muscle or Tendon Strain

A muscle or tendon strain is an injury where the muscle fibers or tendons are overstretched or torn.

• Cause: Strains are caused by repeated activities or sudden movements that put excessive load on the muscles, tendons, and ligaments supporting the hips. This can lead to inflammation and pain, usually preventing the joint from moving (8).
• Example: A hip flexor strain affects the muscles that allow you to lift your knee or flex your hip. These muscles are often injured during sprinting or sudden movements.
• Key Symptom: Pain, swelling, stiffness, or muscle spasms in the affected area, and sometimes a limited range of motion.

So yes, aging is a process that can hit you hard. However, if you try to keep your muscles strong and fuel your body with low-impact workouts (and sometimes high-impact workouts), you can make this time easier for yourself.

Read more: 5 Exercises for Seniors: Build Strength, Balance, and Mobility

Why Do Hips Get Weak and Tight as We Age?

Hip problems are common in older adults, with hip fractures affecting 1 in 3 women and 1 in 12 men over their lifetime (10). And around 14.3% of people aged 60 and older experience significant hip pain (9). There are a few key reasons your hips can start to feel weak or tight as you age.

For example, with time, our muscles can naturally lose their strength. This is a process called sarcopenia. When the hip muscles, such as the glutes, weaken, everyday movements become harder, and balance can suffer (10). Sitting for long hours or not exercising enough can worsen this, as the hip muscles aren’t used regularly and start to shrink.

Joint changes also play a role. As we age, the cartilage in our hip joints wears down, which can lead to stiffness and pain. At the same time, some muscles become tight to compensate for the weakness in others. For example, sitting too much shortens the hip flexors, pulling on the pelvis and causing discomfort.

Some hip exercises can help individuals suffering from hip-related issues. You don’t need to be a senior to do these exercises. You can stretch those muscles at any age to relieve the tension in your hips and become more mobile.

Read more: 7 Chair Yoga Exercises for Seniors to Relieve Stiffness

Is It Possible to Strengthen Hips for Seniors?

Yes, seniors can strengthen their hips. The evidence mentioned earlier shows that strong hips are essential for balance, walking easily, and preventing falls. You can work on this by doing simple exercises regularly. Look for low-impact workouts that include:

• Chair exercises for seniors, such as sitting marches or lifting one leg out to the side while seated.
• Standing exercises include standing behind a sturdy chair and gently lifting your leg straight back or out to the side for support.

A study published in the Journal of Geriatric Physical Therapy followed a group of independent seniors who joined a 12-week exercise program. The program involved standing up, stepping, balancing, and strength work (not just sitting-based). By the end of it, participants could hold their balance better, and their hip muscles (particularly those on the outer side of the hip) were stronger than those who didn’t exercise. Those who did nothing lost strength (11).

Note: Always check with your doctor before you start any new exercise routine.

What Are Some Gentle Standing Hip Exercises for Seniors?

Below are a few simple hip-strengthening exercises seniors can safely do while standing. These moves improve flexibility, balance, and stability. All you need is a sturdy chair or countertop for support. 

Side Leg Raises

1. Stand tall behind a chair, holding the back for balance.
2. Slowly lift one leg out to the side without leaning your body.
3. Hold for a few seconds, then lower it back down.
4. Repeat 10-12 times per leg.

Hip Marches

1. Stand straight and hold a chair for support.
2. Lift one knee toward your chest as if marching in place.
3. Lower it slowly and switch sides.
4. Do 10-12 marches per leg.

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

Standing Hip Extensions

1. Hold onto a chair and stand tall.
2. Gently move one leg straight back without bending your knee or leaning forward.
3. Hold for a moment, then bring it back in.
4. Repeat 10-12 times on each side.

Mini Squats

1. Stand with your feet hip-width apart and hold onto a chair.
2. Bend your knees slightly as if you’re about to sit down.
3. Keep your back straight and don’t go too low.
4. Return to standing and repeat 8 to 10 times.

These gentle standing moves are safe and practical exercises to strengthen the hips while improving balance and mobility.

What Is the Most Effective Hip Exercise?

One of the best standing hip exercises for seniors at home is the hip circles move. It’s easy and gentle and helps loosen stiff joints while building strength around the hips.

How to do it:

1. Stand tall and hold the back of a chair for balance.
2. Shift your weight onto one leg and lift the other foot slightly off the ground.
3. Slowly move your lifted leg in small circles: five times in one direction, then five in the other.
4. Switch legs and repeat.

This simple exercise can keep your hips flexible and make everyday movements smoother and more comfortable.

The Bottom Line

Don’t let age slow you down. Keeping your hips strong is entirely achievable and one of the best things you can do for your health as a senior. You don’t need a fancy gym or complicated equipment to make a difference. Simple movements, such as daily walking and targeted exercises, are your best friends.

The key takeaway is to embrace a balanced routine:

• Move More, Sit Less: Make walking a regular habit.
• Keep It Simple: Use resources such as chair exercises for seniors and basic standing exercises to build strength and stability safely.
• Stretch: Never skip flexibility training. Regaining and maintaining your range of motion is crucial for feeling good and moving freely.

Start slow, stay consistent, and remember that even small amounts of regular exercise can improve your overall quality of life. Get moving!