Strong and healthy hips are essential for mobility, balance, and independence, especially as we age. Weak hip muscles can contribute to hip pain, lower back pain, difficulty walking, and an increased risk of falls. The good news is that you can improve hip strength safely at any age with simple, effective, and low-impact exercises.

This guide covers the best exercises to strengthen hips for seniors, older adults, and anyone wanting to maintain joint health and mobility. These movements are safe, beginner-friendly, and perfect for building stability and confidence.

Important: If you experience severe hip pain, persistent stiffness, or difficulty weight-bearing, it’s important to seek help from an allied health professional such as a physiotherapist or exercise physiologist. They can assess your hip joint, identify the cause of your pain, and create a tailored exercise program to keep you safe.

1. Glute Bridges

Glute bridges are one of the most effective low-impact hip strengthening exercises for improving hip extension, relieving hip tension, and supporting lower back health.

How to do it:

1. Lie on an exercise mat with knees bent.

2. Squeeze your glutes and lift your hips.

3. Hold briefly, then lower slowly.

Optional: Add a mini resistance band above the knees to increase activation.

Recommended Equipment: Exercise mat, mini resistance band

2. Standing or Seated Hip Flexion

This exercise strengthens the hip flexors, which are essential for walking, stair climbing, and daily mobility.

How to do it:

1. Sit or stand tall.

2. Lift one knee toward your chest.

3. Lower with control.

Progression: Add ankle weights for safe, gentle resistance.

Recommended Equipment: Ankle weights

3. Side-Lying Leg Raises

This simple exercise targets the gluteus medius, an important stabiliser muscle that supports balance and pelvic alignment.

How to do it:

1. Lie on your side.

2. Raise the top leg.

3. Lower slowly.

Recommended Equipment: Exercise mat, mini band (optional)

4. Standing Hip Abduction

This exercise strengthens the outer hip muscles that help keep the pelvis level during walking and support overall mobility.

How to do it:

1. Stand upright holding a chair for support.

2. Lift one leg sideways.

3. Return slowly.

Recommended Equipment: Mini resistance band, balance bar or sturdy chair

5. Clamshells

Clamshells activate the deep hip rotators that contribute to stability, knee alignment, and hip pain prevention.

How to do it:

1. Lie on your side with knees bent.

2. Lift your top knee while keeping your feet together.

3. Lower with control.

Recommended Equipment: Mini resistance band

6. Chair Squats

Chair squats are excellent for building functional strength needed for everyday activities like standing up, bending, and lifting.

How to do it:

1. Sit on a chair.

2. Stand up using controlled movement.

3. Lower back down slowly.

Recommended Equipment: Sturdy chair, optional dumbbells

7. Step-Ups

Step-ups build functional hip strength and improve single-leg balance, coordination, and confidence on stairs.

How to do it:

1. Step onto a low platform.

2. Push through the heel.

3. Step down with control.

Recommended Equipment: Aerobic step or step platform

8. Standing Hip Circles

This gentle movement helps lubricate the hip joint, increase mobility, and reduce stiffness.

How to do it:

1. Stand holding a chair for support.

2. Lift one leg slightly.

3. Make slow, controlled circles.

4. Reverse the direction.

Recommended Equipment: Support chair or balance bar

When You Should Seek Professional Help

If you experience any of the following, it’s important to consult an allied health professional such as a physiotherapist or exercise physiologist:

• Persistent or worsening hip pain

• Hip pain at night

• Difficulty walking or weight-bearing

• Pain lasting longer than two weeks

• Reduced mobility or flexibility

A qualified clinician can create a safe, personalised plan and ensure you’re performing the right exercises for your condition.

Recommended Exercise Equipment to Support Hip Strength Training

• Exercise mat

• Mini resistance bands (light/medium)
  

• Light dumbbells

• Aerobic or step platform
  

• Foam roller for hip recovery

Build Strong, Pain-Free Hips for Healthy Aging

Improving hip strength is one of the most effective ways to support healthy aging, reduce hip pain, maintain mobility, and prevent falls. With consistent practice—and the right equipment—you can build strength, stability, and confidence at any age