Over 60? Here Are The 3 Hip Exercises You Should Be Doing

3 Hip Strengthening Exercises for Better Mobility and Less Pain

Healthy hips play a major role in the way your body moves. When your hips are strong and mobile, everyday activities feel easier, pain is less likely, and you can move with greater confidence and freedom.

Many people only notice how important their hips are after discomfort or stiffness begins. Yet the hips are involved in nearly every lower-body movement and help support the body in more ways than most realize.

Your hips carry body weight, guide the movement of the upper legs, and help stabilize the core. They also create a solid base that allows the upper body and arms to function properly.

Walking, running, jumping, and even swimming all rely on hip strength and control. In short, strong hips are essential for good mobility and overall physical function.

When the hips are weak, the effects can show up in several ways. You may experience hip discomfort, lower back pain, poor posture, or reduced movement quality. Simple tasks like walking, climbing stairs, or standing for longer periods may also become more difficult.

Weak hip muscles can even change the way you walk and make balance less reliable.

That is why hip strengthening exercises are so important, especially in your 50s and 60s. Building strength in this area can help prevent pain, improve stability, and support better movement in daily life.

Your ability to stand upright, stay balanced, and walk both short and long distances depends heavily on healthy hips.

Add the 3 hip exercises below to your workout routine to improve hip strength, mobility, and stability.

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1. Glute Bridge

The glute bridge is an excellent exercise for strengthening the hips, glutes, and core. It also helps improve pelvic stability and supports the lower back.

How to do it

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Move your heels slightly away from your hips so your feet stay about hip-width apart.
3. Rest your arms by your sides and tighten your core.
4. Squeeze your glutes and lift your hips upward until your body forms a straight line from your shoulders to your knees.
5. Pause briefly at the top.
6. Lower your hips slowly back to the starting position.

• Complete 10 to 15 reps

Advanced option

To make this exercise harder, try a single-leg glute bridge.

1. Lift one foot off the floor and keep it raised during the movement.
2. Perform 10 to 15 reps on one side.
3. Switch legs and repeat.

This variation increases the challenge for your hips, glutes, and core while also helping improve balance, stability, and mobility.

2. Bodyweight Squat

Bodyweight squats build strength in the hips, thighs, and glutes while encouraging better movement mechanics and lower-body control.

How to do it

1. Stand upright with your feet hip-width apart.
2. Extend your arms straight in front of you for balance.
3. Tighten your abs and core.
4. Push your hips back and slowly bend your knees as you lower into a squat.
5. Lower until your knees are bent to about a 90-degree angle.
6. Keep your chest lifted and do not let your knees collapse inward.
7. Pause briefly at the bottom.
8. Press through your heels to return to standing.

• Complete 10 to 15 repetitions

3. Single-Leg Hamstring Hinge

If you deal with tight hip flexors or stiffness around the hips and glutes, this is a great movement to include. It strengthens the hips and glutes, improves posture, and builds better stability.

How to do it

1. Stand tall with your feet about shoulder-width apart.
2. Brace your core and tighten your glutes.
3. Lift your right foot a few inches off the ground.
4. Hinge forward from your hips while keeping a slight bend in your left knee.
5. Extend your right leg behind you as your torso leans forward.
6. Continue lowering until your right leg is nearly parallel to the floor.
7. Pause briefly.
8. Return to the starting position with control.

• Complete 10 to 15 reps on one side
• Then switch sides and repeat

Final Thoughts

Strong, mobile hips are essential for balance, posture, and pain-free movement. By adding these simple hip strengthening exercises to your regular routine, you can support better mobility, improve stability, and make daily activities feel easier and safer over time.