Strong Hip Joint Muscles Help Older Adults Stay Active and Independent

As we age it is very important to maintain muscle strength so that ADL’s (Activities of Daily Living) may continue. Many older adults have an issue standing up from a seated position. Strong muscles at the hips are essential for this and other independent activities.

Staying strong helps with walking, getting out of a chair, ADL’s and getting up from the floor after a stumble/fall. The previous installments in this series detailed these muscles, their function and how they stabilize the body. Weaknesses in hip and knee muscles can cause difficulties with standing, walking, bending and using the stairs.

 Muscles can be strengthened and grow at any age. It is never too late to start working on them. Exercising 2 to 3 times per week can help do the job. At home (or elsewhere) you can use your own body weight, hand weights, and/or resistance bands to workout. At the gym, weight machines are also available along with the other options.

Start light and increase gradually from there. Be careful not to overtrain. Take rest days in between days of strength (using weights) training. Do not lift weights 2 days in a row unless it is for a different section of the body, i.e., do legs on one day and arms the next day.

The exercises below are designed to strengthen the hip muscle(s) area. When doing these hip exercises avoid arching the lower back (shortens the hip flexors, reduces the range of motion, & puts strain on the lower back). Also, go a little bit outside your comfort zone. This will increase your range of motion. Drink plenty of water while exercising and keep the exercise area clear to avoid trip hazards.

1. Stand straight with both feet flat on ground.
2. Keeping knee straight, draw right leg backwards, behind body as far as possible
3. Tighten glutes (buttock muscles) and hold for 5 seconds. Don’t lean forward.
4. Repeat with the other leg.
5. Complete 8 to 10 reps with each leg. Hold on to a chair or other support, if needed.

1. Sit in a firm chair.
2. Lean forward so that the nose is over the toes.
3. Stand upright.
4. Squeeze glutes and hold for a few seconds.
5. Slowly, with control, sit back down.
6. Repeat 10 times.

If needed, use your arms to help with standing up. As you become stronger, perform the Sit to Stand exercise using only your legs.

1. Sit in a supportive chair with your feet flat on the floor.
2. Lift one knee as high as you can toward the ceiling,
3. Hold for 6 to 8 seconds, then lower it.
4. Repeat with the other knee.
5. Complete 10 to 12 reps with each leg.

1. Lie on back with legs straight up in the air.
2. Place hands under lower hips, keep head down.
3. Inhale, opening legs to the side.
4. Exhale, closing legs.

1. Lie on back with knees extended straight (feet in socks).
2. Using hamstring muscles, slide one heel backward bending knee and hip.
3. Using quadriceps muscles slide leg back to start position.
4. Repeat on other leg.
5. Complete 10 to 12 reps with each leg.

• Lie on your back with your knees and hips bent.
• Slowly inhale, then exhale, pulling naval towards spine.
• Hold this position for 15 to 20 seconds.
• Repeat several times.