If you've ever felt stiffness in your hips after sitting for a while, or noticed that certain movements feel a little harder than they used to, you're not alone. Hip pain is more common than people realize – research suggests that roughly 1 in 7 people over the age of 60 experience some kind of hip pain.

Hip exercises for seniors are often one of the first things a provider recommends, and for good reason. The hips are involved in nearly every movement we make, from standing up from a chair to walking across the room and even turning over in bed. Keeping them strong and mobile can make a real difference in how you feel day to day. 

The good news is that you don't need equipment or a gym to get started – Bold’s online classes include a variety of hip exercises designed specifically for older adults, with classes varying in difficulty to meet you where you’re at. 

Understanding hip health

Importance of hip exercises for seniors

The hip joint is one of the largest joints in the body. It connects the thigh bone to the pelvis in a ball-and-socket structure that allows your leg to move in multiple directions, including bending, rotating, and moving the legs outward or inward.

Because the hips support body weight and help transfer force between the upper and lower body, they're involved in nearly every movement we make. When the muscles surrounding the hip are strong and flexible, the joint is better supported and movement tends to feel easier and more natural.

Research shows that regular exercise can help support muscle strength, balance, and overall physical function in older adults. “Good hip mobility is essential for daily activities, functional movement, and preventing movement-related pain and even injuries,” says Bold trainer Alicia Estrada. “Maintaining hip mobility and stability contributes to proper alignment, better posture, improved balance, and a boost of confidence in every step you take!” Even small increases in activity can contribute to maintaining mobility over time.

Reasons for hip pain

Common risk factors for hip pain

Hip discomfort often develops gradually and can stem from a range of factors. Some of the most common include:

• Inactivity or spending long periods sitting
• Natural changes in muscles and joints that occur with age
• Reduced muscle strength around the hip
• Decreased joint mobility

Common conditions that contribute to hip pain

Some people experience hip discomfort related to a specific condition. A few that commonly affect the hip include:

• Osteoarthritis (OA): A degenerative joint condition in which the cartilage cushioning the hip joint gradually breaks down, leading to pain and stiffness with movement.
• Bursitis: Inflammation of the small fluid-filled sacs that cushion the hip joint, often causing tenderness on the outer hip or pain when walking or climbing stairs.
• Tendonitis: Irritation or inflammation of the tendons around the hip, typically from overuse or repetitive movement, which can cause aching or soreness around the joint.

Whether you're managing a specific condition or noticing general discomfort, it's worth checking in with your healthcare provider before starting a new exercise routine.

Hip exercises for seniors

Engaging in exercises that strengthen the muscles around the hip joint can help support stability and comfortable movement. Over time, stronger and more flexible muscles help the joint move more freely during everyday activities.

Starting a new exercise routine can feel intimidating, but it’s important to remember that building strength usually begins with small, simple movements. You don't need to start by lifting weights – even using your body weight and short, simple exercises can begin to make big differences in the body. Exercises can also be adjusted depending on how your body feels on a given day. Some days you may feel ready to move with more intensity, while on others you may prefer gentler movements.

Most hip exercises support both strength and mobility. A movement that strengthens the outer hip muscles may also improve how easily the joint moves. Similarly, stretches that reduce tension in the hip flexors can make other movements feel easier.

Seated hip exercises

Seated exercises are a great place to start if you prefer additional support while moving. Sitting in a sturdy chair lets you focus on muscle activation without needing to balance your full body weight. These exercises include both strengthening and flexibility work.

Try out these moves and more in Bold classes:

• Seated hip abduction: With feet flat on the floor, slowly move one knee out to the side and return. This engages the outer hip muscles that support stability.
• Seated figure-four stretch: Cross one ankle over the opposite knee and gently press the raised knee down. Gently lean forward and hold for 30 seconds per side to stretch the outer hip and glute.
• Seated marches: Lift one knee at a time in a slow, controlled motion. This gently activates the hip flexor muscles.
• Seated hip rotation: Gently rotate your knee inward and outward to move through the hip's rotational range of motion.

Standing hip exercises

Standing exercises build hip strength while adding a balance challenge that carries directly into daily life. Strengthening the muscles around the hip can also support stability and may help reduce fall risk as balance improves. You can use a chair, counter, or wall for support as needed.

• Side leg lift: Standing tall, slowly lift one leg out to the side and lower it back down. This strengthens the outer hip muscles that support lateral stability.
• Hip extension: Hold a surface for balance and extend one leg straight back a few inches, then return. This targets the glutes and supports walking mechanics.
• Gentle hip hinge: With feet hip-width apart, hinge slowly forward at the hips with a flat back, then return to standing. This builds awareness of hip movement and strengthens the muscles along the back of the hip.
• Standing hip circles: With feet hip-width apart and hands on hips, slowly draw small circles with your hips in each direction. Moves the joint through its full rotational range.

Floor hip exercises

Floor exercises can allow for a wider range of motion and different muscle activation patterns by taking pressure off the joint. However, if getting up and down from the floor is uncomfortable or difficult, seated and standing exercises offer plenty of benefits on their own.

• Glute bridge: Lie on your back with knees bent and feet flat. Press through your heels and lift your hips toward the ceiling, then lower slowly. This activates the glutes and the back of the hip.
• Clamshell: Lie on your side with knees bent. Keeping feet together, lift the top knee, then lower. This targets the outer hip muscles that support stability during walking and standing.
• Gentle hip rotation: Lying on your back with knees bent, let both knees slowly drop to one side, then the other. This provides a gentle rotational stretch for the hips and lower back.

As you move through any of these exercises, a mild sensation of effort or gentle pulling is normal. If a movement feels more difficult or causes more discomfort than you’d expect, that may be a signal to stop and try a modified version. Stretching and flexibility work tend to feel most effective after a short warm-up, when muscles are already warm, so consider starting with a 5 to 10 minute walk or some gentle marching before moving into the exercises above.

Tips for safe practice

Warm-up and cool-down

Before beginning, spend a few minutes warming up with light activities such as a short walk, gentle marching in place, leg swings, hip circles, or slow arm circles. Warming up increases blood flow to your muscles and helps lubricate your joints, which means your body arrives at your first hip exercise already primed to move. A good warm-up can mean less stiffness at the start, a lower chance of pulling a muscle, and movements that simply feel easier from the beginning.

Cooling down matters just as much. It's easy to skip when you're done and ready to move on with your day, but even a few minutes can make a difference. Gentle stretching after exercise helps your heart rate return to its resting pace gradually, reduces the buildup of lactic acid, which can cause muscle tension, soreness, stiffness, and gives your body a chance to recover. Alicia notes that every individual’s fitness journey is personal and that it’s important to listen to your body. Over time, a consistent cool-down routine can mean a faster recovery the following day, which makes it easier to stay consistent and keep coming back. 

Modifying exercises for comfort

Discomfort during exercise is information, and not necessarily a stop sign. If a movement doesn't feel right, that can be a cue to adjust rather than push through. “It's important to listen to your body and adjust if something doesn’t feel right,” Alicia recommends. “Know that there are many options and variations to a movement. Find what works best for you and build up from there.” Most exercises here can be modified in one or more ways, such as: 

• Reducing the amount of weight you’re using. If lifting weights causes discomfort, doing the motion with just your body weight still has benefits.
• Reducing the number of repetitions. For example, instead of going through a motion 10 times, try cutting back to 3–5 reps. 
• Reducing your range of motion. You don't need to lift your leg high or hinge deeply to get the benefit from the movement.
• Slowing down. Moving more slowly through a movement gives your body more control and reduces strain.
• Switching to a seated version if standing feels unstable or uncomfortable.
• Skipping floor exercises entirely if getting up and down is a barrier.

If you're ever unsure how to adjust a movement, Bold's certified trainers cue modifications throughout every class. The Bold seated hip class is a good place to start – it's designed for a range of mobility levels and walks you through each movement with options to make it work for you.

The bottom line

Hip strength and mobility can be maintained and improved at any age. Whether you're just getting started or looking to build on what you already do, consistent movement is what makes the difference over time.

Bold offers classes across a range of positions and difficulty levels, with instructors who offer modifications every step of the way. Try a Bold class to start moving today!