Hip Arthritis Exercises For Seniors And The Elderly

Hip Side Raises

Hip arthritis exercises for seniors and the elderly are vital in maintaining good bone health. Hip arthritis usually a form of osteoarthritis or degenerative joint disease, which is the most common form of arthritis in the United States.

It causes a thinning of the articular cartilage on the outside of bones at the joint. Symptoms include pain, morning stiffness and decreased range of motion in the affected joints.

When starting an exercise program, start slowly and do not place excessive force on the damaged joint. Low-impact , non-weight-bearing activities like the hip side raise below are recommended.

This should minimize the pain and be better tolerated than exercises like jogging and higher impact activities.

Purpose of this exercise

Safely strengthens your side hip muscles. Helps maintain your lower body endurance to better walk and side step around objects.

Step 1

Stand, using a chair to balance yourself.


Step 2

Lift your right leg to the side as high as comfortable. Return to the starting position, then repeat 10 times. Continue with the left leg.



Inhale during the upward movement phase. Exhale during the downward movement phase.


Do not bend at the hips.Stand as straight as possible, lifting the ribs. Try to keep your toes pointing straight ahead

Take it up a notch

Try holding on with just one hand, one finger, then let go completely and balance on your heels. Add a 2 to 5 pound ankle weight to your leg to increase the workout.

How to do Hip Side Raises

How to do Hip Side Raises

More Lower Body Strengthening

1. Ankle Circles

2. Hip Marching

3. Knee Extension

4. Calf Raises

5. Standing Knee Flexion

6. Side Hip Raise

7. Sit to Stand

8. Heel Stand

9. Lunges

10. Straight Leg Raise

11. Partial Squats

12. Hip Extension

Resources Family Caregivers https://www.cdc.gov/steadi/pdf/STEADI-CaregiverBrochure.pdf