{"id":1006945,"date":"2026-08-17T17:51:14","date_gmt":"2026-08-17T17:51:14","guid":{"rendered":"https:\/\/www.europesays.com\/us\/1006945\/"},"modified":"2026-08-17T17:51:14","modified_gmt":"2026-08-17T17:51:14","slug":"6-bed-exercises-to-restore-hip-strength-after-60","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/1006945\/","title":{"rendered":"6 Bed Exercises to Restore Hip Strength After 60"},"content":{"rendered":"

Bed-based workouts are easy on the joints and don\u2019t require balance.<\/p>\n

As you age, it\u2019s important to be mindful of your health and how to stay active. One goal to prioritize in your workout routine is building solid hip strength. Doing so can keep you mobile, balanced, and coordinated while reducing your risk of injury. To learn the best way to achieve stronger hips, we reached out to Karly Mendez, PhD<\/b>, Senior Human Performance Specialist with Memorial Hermann Rockets Sports Medicine Institute<\/a>, who shares five bed exercises<\/a> you can do right in the comfort of home. This addition to your routine will restore hip strength<\/a> faster than gym sessions after 60.<\/p>\n

\u201cBed exercises strengthen the hips by utilizing a lower load resistance and provide a stable surface. Gym machines lock you into fixed planes of motion, whereas bed workouts require you to activate more muscle groups along with your core stability,\u201d Mendez tells us. \u201cSpecifically, bed exercises differ from gym workouts by providing no artificial support, targeting weaker links (have to rely more on neuromuscular reactivation), and providing a natural movement over a fixed movement.\u201d<\/p>\n

Bed-based workouts are safer for aging adults because they take the load off achy joints, don\u2019t require balance, and are easily modifiable. Below are six to add to your routine.<\/p>\n

\tGlute Bridges<\/p>\n

\u201cGlute bridges target the glutes and lower back, which help with stability and balance (for example, walking),\u201d Mendez shares.<\/p>\n

    \n
  1. Begin by lying flat on your back with bent knees and feet hip-width apart on the mattress.<\/li>\n
  2. Place your arms at your sides with palms facing down.<\/li>\n
  3. Press through your heels to lift your hips until your body forms a straight line from head to heels.<\/li>\n
  4. Squeeze your buttocks, holding at the top for 2 seconds.<\/li>\n
  5. Lower your hips back to the start position.<\/li>\n<\/ol>\n

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

    \tSide-Lying Leg Lifts<\/p>\n

    \u201cSide-lying leg raises strengthen hip abductors, which in turn, helps keep the pelvis stable when standing or walking,\u201d Mendez explains.<\/p>\n

      \n
    1. Begin by lying on one side with your legs stacked, your head resting on your bottom arm, and your top hand placed on your hip.<\/li>\n
    2. Lift your top leg upward.<\/li>\n
    3. Hold it for a moment.<\/li>\n
    4. Slowly lower.<\/li>\n
    5. Repeat on the other side.<\/li>\n<\/ol>\n

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

      \tSupine Marching<\/p>\n

      \u201cSupine hip marches mimic walking mechanics and strengthen the hip and the core, which is great for stability,\u201d Mendez says.6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

        \n
      1. Lie flat on your back.<\/li>\n
      2. Slowly alternate between lifting each knee up toward your chest like a slow marching motion.<\/li>\n<\/ol>\n

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

        \tClamshell<\/p>\n

        \u201cClamshells specifically target the rotators (which helps keep the pelvis stable),\u201d Mendez points out.<\/p>\n

          \n
        1. Lie on your side with your knees stacked and bent.<\/li>\n
        2. Keep your feet together as you lift your top knee, like a clamshell opening.<\/li>\n
        3. Lower.<\/li>\n
        4. Avoid rotating through your lower back.<\/li>\n<\/ol>\n

          \tHeel Slides<\/p>\n

          \u201cHeel slides help improve range of motion in the knees and pelvis,\u201d Mendez says.<\/p>\n

            \n
          1. Start by lying flat on your back with your legs on the mattress.<\/li>\n
          2. Place your arms at your sides and gently press your lower back into the mattress.<\/li>\n
          3. Slide one heel back toward your hips before lengthening it back out.<\/li>\n<\/ol>\n

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

            \tGlute Squeezes<\/p>\n

            \u201cThis exercise involves activating the glutes, which are the largest extensor muscles (in the lower body), without utilizing any joints,\u201d Mendez shares.<\/p>\n

              \n
            1. Begin lying flat on your back with your feet flat on the mattress.<\/li>\n
            2. Activate your core.<\/li>\n
            3. Squeeze your glutes as tightly as you\u2019re able to, holding the squeeze for a few moments.<\/li>\n
            4. Release.<\/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":"Bed-based workouts are easy on the joints and don\u2019t require balance. As you age, it\u2019s important to be…\n","protected":false},"author":3,"featured_media":1006946,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[38],"tags":[286918,10663,1198,210,181350,67,132,68,9008],"class_list":["post-1006945","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-bed-exercise","tag-daily-exercise","tag-fitness","tag-health","tag-over-60","tag-united-states","tag-unitedstates","tag-us","tag-workouts"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/117112123910258358","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/1006945","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=1006945"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/1006945\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/1006946"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=1006945"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=1006945"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=1006945"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}