Hip Exercises For Seniors And The Elderly

Sit to Stand

Hip exercises for seniors and the elderly, including the sit to stand exercise, are essential in preventing disability and loss of independence in the elderly.

It is an exercise that can be done anywhere you have a chair handy. The ability to stand up from a chair can make all the difference in the world for building confidence and a positive mindset.

If you could only do one exercise a day for your leg strength and to preserve your mobility, this would be it. It is that important. After all, the ability to get out of bed, out of a chair, up from the toilet, is very handy.

Purpose of this exercise

Excellent exercise to maintain your leg and hip strength. One of the most important exercises used daily to keep your independence and confidence.

Step 1

Begin by standing with a chair behind you, your knees just in front of the seat.


Step 2

Lean forward as you bend your knees and lower yourself towards the chair as if attempting to sit. Before you touch the chair, pause then stand back up to a full upright position. Repeat 10 times.



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


Bend from the hips. Use a walker for support if you need it. Place your hands on your knees for support if needed. If this exercise is still too difficult, sit all the way down, then stand back up. Lift up your rib cage and stand tall.

Take it up a notch

Use hand weights to increase the workout. Try 2 to 5 pounds in each hand, hold them across your chest.

How to do Sit to Stand

How to do Sit to Stand

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