The Best Low-Impact Hip Friendly Workouts for Older Adults

Are you starting to notice more aches and pains as you age?

Do you notice that every time you get out of bed or try to stand after sitting for long periods of time, you now let out that groin or, at the very least, hesitate before moving?  

I understand, and it sucks!

But for those of us suffering from hip pain from arthritis, the aches and pains can be pretty severe.  

Putting just body weight on a flared-up joint is miserable!  

For some people, human nature kicks in, and they choose to just give in and start living a sedentary lifestyle to avoid the pain.   

I will tell you that this is probably the worst thing that you can do.

The best solution is to stay active, especially if you want to get back to or continue doing your normal activities and the things that you love.    

When we stop being active, we not only become weaker and experience tight hips and limited range of motion, but we may also begin having balance issues.

It can become just a vicious cycle – that could cause you to lose your independence.  

So, if this is something that you want to avoid, you may want to find some good hip friendly workouts that focus on low-impact movements. This will help you build strength and flexibility without straining your joints.

In this article, I will share some great hip-friendly exercises and other tips for hip health.

Why is Hip Joint Health Important?

Our hip joint health is extremely important for our day-to-day activities.  

When you have a flare-up of hip pain, it can limit how much bodyweight you can put on the leg.  

This can affect your ability to stand, sit, walk, climb stairs, get in and out of your car, and, as you can see, the list goes on and on. 

So, doing hip-friendly workouts helps to strengthen the muscles around the hip joint without causing more strain and pain.

Strengthening the hip’s supporting muscles, like the gluteal muscles (gluteus Maximus and gluteus medius) and core, can help with joint stability so you can do your normal daily activities. 

READ MORE: All About Hips: How They Work and Why We Have Them

Customizing Your Workout Plan

It’s important to create a workout plan that focuses on hip health.  

You want to find exercises and cardio activities that are specifically designed to strengthen the muscles around your hips without causing more pain or discomfort.

Below are some of the best exercises to consider adding to your workout routine.  These exercises are good for any fitness level.  

If you need additional help or are concerned that you may not find the right exercises, it may be a good idea to reach out to a physical therapist, athletic trainer, or certified personal trainer.

Best Strength Exercises for Your Hip 

You can improve hip stability by including specific hip-strengthening exercises in your workout routine. 

Elevated Heel Squats

Heel-elevated squats are an excellent exercise for working the front of your thighs (quads) and glutes.

They are squats done with your heels on an elevated platform, like free weights, yoga blocks, or books.

To do heel-raised squats:

• Stand with your feet hip-width apart
• Place your heels on a raised platform.
• Keep your chest up while pushing your butt back.
• Lower your hips down towards the ground as if you are sitting on a chair.
• Make sure to keep your knees in line with your toes.
• Push through your heels to come back up.

Lateral Walks

This exercise works the hip abductor muscles (outer thigh) and glutes.

• Start with feet together.
• Lower into a high squat position.
• Step out to the right side with your right foot.
• Bring your left foot to the right foot.
• Repeat in one direction for 3-4 steps, depending on your space.
• Then, go back in the other direction.

Single-Leg Deadlift

Single-leg deadlifts are excellent for activating the glutes.

It uses unilateral movements to work the glutes (buttocks), hamstrings (back of thigh), and core muscles.   

• Start by standing on your right leg with the left leg slightly behind you.
• For resistance, grab some free weights and place a weight in one or both hands. 
• Keeping a straight back, hinge at the hips, and lower the torso toward the ground.
• Rise back to a standing position while engaging the glutes.  

Glute Bridge

This exercise is the best way to isolate and strengthen the glutes and hip extensors.

• Begin by lying on your back.
• Bend your knees and place heels as close to your buttocks as you can tolerate.
• Lift hips towards the ceiling with lower back off of the floor.
• Hold for 2-3 seconds and then lower back to the ground. 

Clamshells

This exercise targets the hip flexors, which are very important when it comes to hip support.

• Lie on your left side with your knees bent to a 90-degree angle.
• Lift the right knee while keeping your feet together. 
• Lower knee back down and repeat 10-15 times
• Then, roll onto your left side, raise your right knee, and repeat the exercise.  

Try to do 2-3 sets of 10-15 repetitions of each exercise, and make adjustments as needed for comfort.  If you stay consistent with these exercises, it can make significant improvements in your hip strength over time.

Low-Impact Hip-Friendly Cardio Workouts

Low-impact exercises are best for our hips and joint health. 

They give us a way to stay active without having the brutal impact that comes with high-intensity workouts such as running or jumping.

Activities like swimming, cycling, and yoga can decrease the stress on the joints. 

These exercises improve blood circulation, helping with recovery and decreasing inflammation around the hip area.

Low-impact workouts can also improve flexibility and strength, which is huge for hip stability. 

Hip-friendly workouts help us maintain an active lifestyle, which makes it easier to enjoy all the activities we love.

Yoga and Pilates for Hip Flexibility

Yoga and Pilates are perfect ways to improve hip flexibility and strength.

A lot of the poses and movements focus on the hip joints, which helps improve the range of motion and decrease stiffness.

A few key poses in yoga are the pigeon pose and the butterfly stretch, which are great stretches for your hip flexors.

Pilates exercises that can help strengthen the hip muscles are leg circles and clamshells.

Water Aerobics for Gentle Resistance

Water aerobics is an excellent option for anyone looking for a low-impact workout.

The buoyancy of water decreases stress on the joints, making it easier to do many different lower body activities like leg lifts, squats, walking, or running with less risk of injury.

You can even do upper body exercises with resistance instead of heavy weights to ease the pressure off the joint.  

Doing water aerobics can increase your heart rate without overexerting yourself, which makes for a very effective workout while keeping your hips happy and healthy.

READ MORE: 5 Unique Exercises For Hip Pain – Wavemakers | Water Exercise Coach

Cycling for Strength and Conditioning

Another excellent low-impact exercise is cycling.

It doesn’t matter if you love riding out in nature or you prefer to stay indoors on a stationary bike, cycling can be an amazing low-impact cardio workout.

It can get your heart racing and the muscles around your hip stronger, and it can help keep your weight in check by taking pressure off your joints.

READ MORE: Cycling For Exercise (Tips For New Riders Over 60) | Simply Aging Healthy

Warm-Up Routines for Hip Mobility

A good warm-up sets the stage for hip-safe workouts.

For me, a warm-up is a non-negotiable – it’s a must-do!

Warm-ups help to prevent injury while working out.

You should begin with dynamic stretches that target the hip area, like leg swings and hip circles. These movements increase blood flow and improve flexibility.

Work on controlled breathwork while warming up to help relax your muscles.

Deep, consistent breaths will make you more mindful of your movements.

READ MORE: Full Body Resistance Band Warm Up Exercises For Older Adults | Simply Aging Healthy

Listening to Your Body’s Signals

The one thing that I cannot stress enough is to listen to your body! 

A few things to watch is:  

• Soreness: This could be very normal, but sharp pain is a red flag. 
• Fatigue: If you are starting to feel unusually tired, maybe you should think about taking a rest day.
• Mobility: If you have a limited range of motion, try some different modifications.  Lighten the weights, ditch the resistance band, or cycle at a decreased pace.  

If something doesn’t feel right, reach out to your healthcare provider to discuss options.  

Why Are Hip Exercises and Stretches Important?

As we age, keeping our hips healthy becomes more important than ever.

By including low-impact exercises in your workout routine, you can stay active and continue doing the things that you love!

It doesn’t matter if you’re a senior looking to stay active or a fitness enthusiast wanting to protect your joints, these hip-friendly exercises are a fantastic way to keep moving without added strain.

So, lace up those sneakers and make hip workouts a regular part of your fitness journey.

Your body will thank you now and in the years to come!