{"id":1085367,"date":"2026-07-12T22:19:13","date_gmt":"2026-07-12T22:19:13","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/1085367\/"},"modified":"2026-07-12T22:19:13","modified_gmt":"2026-07-12T22:19:13","slug":"standing-exercises-for-hip-strength-after-60-5-moves","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/1085367\/","title":{"rendered":"Standing Exercises for Hip Strength After 60: 5 Moves"},"content":{"rendered":"

Your hips deserve special TLC in your workouts.<\/p>\n

Your hips may not be the first body part that comes to mind when optimizing your workouts\u2014but they deserve special TLC. Hip strength<\/a> declines as you age due to the natural loss of muscle (known as sarcopenia), reduced physical activity, and joint mobility changes. As time passes, the muscles around your hips become less efficient and less active, which can result in weakness and stiffness, explains Josh York<\/b><\/a>, Founder & CEO, GYMGUYZ, the world\u2019s largest in-home and on-site personal training company.<\/p>\n

Strong, healthy hips help you perform daily tasks like lifting heavy objects and staying balanced as you walk. Any reduction in strength can majorly impact your control and balance.<\/p>\n

\u201cThis can make everyday movements feel less stable and increase fall risk, which can ultimately impact independence as daily tasks become more difficult,\u201d York tells us.<\/p>\n

So, we learned five standing exercises<\/a> that can help restore hip strength<\/a> faster than gym sessions after 60.<\/p>\n

\tStanding Hip Extension<\/p>\n

\u201cStanding hip extensions strengthen the glutes, which are primary drivers of hip power used for walking, standing, and climbing stairs,\u201d York tells us.<\/p>\n

    \n
  1. Begin standing tall with your feet hip-width apart.<\/li>\n
  2. Hold onto a sturdy chair or wall for support, if needed.<\/li>\n
  3. Activate your core.<\/li>\n
  4. Shift your body weight onto one leg.<\/li>\n
  5. Extend the opposite leg straight behind you, lifting it a few inches off the ground.<\/li>\n
  6. Squeeze your glute at the top.<\/li>\n
  7. Slowly lower.<\/li>\n
  8. Repeat on the other side.<\/li>\n<\/ol>\n

    5 Short Workouts That Keep You Stronger Than Most 30-Year-Olds After 50<\/a><\/p>\n

    \tStanding Hip Abductions<\/p>\n

    \u201cThis exercise targets the outer hip muscles that stabilize the pelvis and help maintain balance during single-leg movement,\u201d York says.<\/p>\n

      \n
    1. Begin by standing tall with your feet hip-width apart and hands on your hips.<\/li>\n
    2. Activate your core and shift your weight onto your left leg.<\/li>\n
    3. Keep your right leg straight and toes pointed forward as you lift it out to the side as high as you\u2019re comfortably able to.<\/li>\n
    4. Hold at the top for a moment before lowering for 3 seconds.<\/li>\n<\/ol>\n

      5 Standing Exercises That Restore Hip Strength Faster Than Floor Stretches After 55<\/a><\/p>\n

      \tDiagonal Step Reach<\/p>\n

      \u201cDiagonal step reaches train the hips through multiple movement angles, improving coordination, weight transfer, and real-world movement control,\u201d York notes.<\/p>\n

        \n
      1. Begin standing tall with your feet hip-distance apart and arms by your sides.<\/li>\n
      2. Activate your core and maintain a tall chest.<\/li>\n
      3. Step one foot diagonally forward and reach the opposite arm across your body toward that foot.<\/li>\n
      4. Drive through the front foot to return to the start position.<\/li>\n
      5. Repeat on the other side and continue to alternate with every step.<\/li>\n<\/ol>\n

        RELATED: 6 Morning Exercises That Restore Hip Strength Faster Than Floor Stretches After 55<\/a>6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

        \tLateral Step Holds<\/p>\n

        \u201cLateral step holds improve lateral stability and control during changes in direction by building strength in a side-loaded position that helps with stepping sideways, catching balance, and shifting weight to turn,\u201d York explains.<\/p>\n

          \n
        1. Begin by standing tall with your feet hip-width apart.<\/li>\n
        2. Activate your core.<\/li>\n
        3. Next, step one foot out to the side, assuming a comfortable, wide stance.<\/li>\n
        4. Shift your body weight onto the stepping foot, slightly bending that knee.<\/li>\n
        5. Hold this position, keeping a tall posture.<\/li>\n
        6. Press through your bent leg to return to the start position.<\/li>\n
        7. Repeat on the other side.<\/li>\n<\/ol>\n

          5 Daily Exercises That Restore Hip Mobility Faster Than Floor Stretches After 55<\/a><\/p>\n

          \tStanding Hip Circles<\/p>\n

          \u201cStanding hip circles improve hip joint mobility while reinforcing control through full-range circular movement patterns,\u201d says York.<\/p>\n

            \n
          1. Stand tall with your feet hip-distance apart.<\/li>\n
          2. Lightly hold onto a sturdy chair for support.<\/li>\n
          3. Activate your core.<\/li>\n
          4. Shift your body weight onto one leg.<\/li>\n
          5. Lift the other knee to hip level.<\/li>\n
          6. Gradually trace a circle with that knee, using control.<\/li>\n
          7. Reverse the motion.<\/li>\n
          8. Repeat on the other side.<\/li>\n<\/ol>\n

            Alexa Mellardo<\/p>\n

            \t\tAlexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Your hips deserve special TLC in your workouts. Your hips may not be the first body part that…\n","protected":false},"author":2,"featured_media":1085368,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[4322],"tags":[1630,105,217744,189336,16,15,19896],"class_list":["post-1085367","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health","tag-leg-exercise","tag-over-60","tag-uk","tag-united-kingdom","tag-workouts"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/116909333961976902","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/1085367","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=1085367"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/1085367\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/1085368"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=1085367"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=1085367"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=1085367"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}