If you've been reading SilverStrength Club for a while, you know we get a lot of questions from seniors. But no topic comes up more than hips. "My hips hurt when I walk." "Can I really strengthen my hips at my age?" "What exercises actually work without making things worse?"
These are good questions, and the answers matter more than most people realize. Your hip joints carry your body weight every time you stand, walk, or climb a step. When they get weak or stiff, everything gets harder — getting out of a chair, tying your shoes, even rolling over in bed.
The good news? Hip strength can improve at any age. We've put together the most common questions our readers ask, along with exercises that actually work for seniors over 65.
Why Hip Strength Matters After 65
Your hips are the bridge between your upper and lower body. Strong hips keep you steady when you walk, help you stand up from a chair without using your arms, and protect your lower back from strain.
Here's what happens as we age: the muscles around the hip joint — glutes, hip flexors, and outer hip stabilizers — naturally weaken. This is called sarcopenia, and it starts as early as age 30. By 65, most people have lost significant hip strength without noticing it because the loss happens slowly.
The result? A higher risk of falls, more difficulty with stairs, and more pressure on the knee and lower back joints. Strengthening your hips is one of the single best things you can do for independence after 65.
What Our Readers Ask Most About Hip Exercises
"Can hip exercises really help with arthritis?"
This is the #1 question we get. The short answer is yes, but let's be clear about what exercise can and can't do. Exercise won't reverse arthritis or regrow cartilage. What it does is strengthen the muscles around the joint, which takes pressure off the joint itself. A 2022 study in the Journal of Rheumatology found that seniors who did hip-strengthening exercises for 12 weeks reported 40% less pain and could walk farther than those who didn't exercise.
"How often should I do hip exercises?"
Most seniors do well with 3 to 4 times per week. If you're just starting out, try twice a week with a rest day in between. Your muscles need time to recover and rebuild. Aim for about 15 to 20 minutes per session — that's enough to make a difference without wearing you out.
"What if I've already had a hip replacement?"
Hip replacement changes things. Your surgeon's guidelines come first, always. But once you're cleared (usually 8-12 weeks after surgery), gentle hip exercises actually help the recovery process. Skip any exercise that involves crossing your legs or rotating the hip inward. Stick with simple, straight movements.
5 Hip Exercises Seniors Can Do at Home
These five exercises need no equipment (though a sturdy chair helps). Do each one slowly and with control. Rushing through them defeats the purpose.
1. Seated Hip March
Sit tall in a sturdy chair with your feet flat on the floor. Slowly lift one knee toward your chest as high as comfortable, then lower it. Alternate legs. Do 10 lifts per leg to start.
- What it works: Hip flexors and core stability
- Good for: Walking endurance, getting in and out of cars
- Make it harder: Add an ankle weight or hold the lift for 3 seconds
2. Standing Side Leg Raise
Stand behind a sturdy chair, holding the back for support. Keep your back straight and slowly lift one leg out to the side — no higher than 45 degrees. Keep your toes pointing forward (not turned out). Lower slowly. Do 8-10 lifts per leg.
- What it works: Gluteus medius (hip abductor) — the muscle that keeps you stable when walking
- Good for: Fall prevention, balance on uneven ground
- Common mistake: Leaning your torso to the opposite side. Keep your upper body still.
3. Glute Bridge
Lie on your back on a mat or carpet with your knees bent and feet flat on the floor, hip-width apart. Squeeze your glutes and lift your hips toward the ceiling. Hold for 2 seconds, then lower slowly. Do 10-12 reps.
- What it works: Glutes and lower back
- Good for: Standing up from chairs, climbing stairs
- Make it easier: Keep your feet closer to your body
4. Clamshell
Lie on your side with your legs stacked and knees bent at a 45-degree angle. Keep your feet touching and open your top knee like a clamshell. Pause at the top, then close slowly. Do 10-12 reps per side.
- What it works: Hip rotators and glute medius
- Good for: Hip stability during walking and standing
- Make it harder: Loop a resistance band around your thighs just above the knees
5. Standing Hip Extension
Stand behind a sturdy chair. Keeping your leg straight, slowly extend one leg backward without leaning forward. Squeeze your glute at the top, then lower. Do 8-10 per leg.
- What it works: Gluteus maximus and hamstrings
- Good for: Walking power, climbing hills or stairs
- Common mistake: Arching your lower back. Keep your pelvis neutral.
What to Look For in Hip Exercise Equipment
You don't need much to strengthen your hips at home, but a few key items can make a real difference. Here's what we recommend and what to look for.
Resistance Bands
The best tool for hip work after age 65. Loop bands (not tube bands with handles) let you add gentle resistance to clamshells, side steps, and leg lifts.
- What to look for: Fabric-covered bands are easier on the skin and don't roll up. Start with light resistance (8-12 lbs) and work up slowly
- Best use: Loop just above the knees for hip strengthening exercises
- Price range: $10-25 for a set of 3 resistance levels
Exercise Mat
For glute bridges, clamshells, and lying hip stretches, you need cushioning. A yoga mat or exercise mat protects your back and hips from a hard floor.
- What to look for: At least half an inch thick for hip comfort on the floor. Non-slip surface is critical for safety
- Price range: $20-40 for a good quality mat
Ankle Weights
Once bodyweight exercises get easy, adding 1-2 pound ankle weights keeps the progress going.
- What to look for: Adjustable weights so you can start at 1 lb and increase slowly. Velcro straps that stay put without pinching
- Price range: $15-30 for a pair of adjustable weights
Building a Weekly Hip Exercise Routine
Here's a sample weekly schedule that works for most seniors starting out:
- Monday: Seated hip march + glute bridge (10 reps each, 2 sets)
- Tuesday: Rest or gentle walking
- Wednesday: Standing side leg raise + clamshell (10 reps each, 2 sets per side)
- Thursday: Rest
- Friday: All 5 exercises (10 reps each, 1 set)
- Saturday: Gentle walking or rest
- Sunday: Rest
After 4 weeks, increase to 2 sets of each exercise. After 8 weeks, add light resistance bands or ankle weights.
When Hip Pain Means You Should Stop
Exercise should feel like effort, not injury. Stop and check with your doctor if you feel:
- Sharp or stabbing pain in the hip or groin area
- Pain that lasts more than 2 hours after exercise
- Clicking or catching that is new and painful (painless clicking is normal for many people)
- Pain that makes you limp when you walk afterward
Frequently Asked Questions
Can I do hip exercises if I use a walker or cane?
Yes. You can adapt most exercises. Do the seated hip march and glute bridge from a chair. For standing exercises, keep your walker or cane within reach and do the movements on one side at a time while holding your support with the other hand.
How long before I see results from hip exercises?
Most people notice improved mobility within 2 to 3 weeks. You might find it easier to get out of a chair or walk a little farther without discomfort. Visible strength gains take 6 to 8 weeks of consistent work.
Should I exercise both hips equally?
Yes, even if only one hip hurts. The stronger hip may be compensating for the weaker one, and that imbalance can create problems over time. Work both sides equally.
Are hip circles on exercise machines safe for seniors?
Usually yes, with caution. Start with a small range of motion and no resistance. The circular motion can help with mobility, but going too wide or too fast irritates some hip conditions. Start small, stay slow.