Hip Flexibility For Seniors And The Elderly; Partial Squats

Watch these lower body strengthening exercise videos

Make sure to download my FREE ebook to begin your 4 week senior exercise program using all these great exercises!

1. Ankle Circles

  • This exercise improves your ankle flexibility and ability to move your ankle upward and downward.
  • This is a great warm up exercise for the lower leg and feet.

2. Hip Marching

  • This exercise will strengthen your hip flexor and thighs.
  • With correct seated posture it will also help your abdominal muscles.

3. Knee Extension

  • Strengthening your knees width knee strengthening exercises will improve your ability to stand and balance.
  • This exercise will improve your available knee range of motion.

4. Calf Raises

  • Strengthening your calf muscles with calf exercises will give your more power to step forward on level surfaces or carry you up hills on uneven terrain.
  • Helps pump blood up from your legs to your upper-body and brain.

5. Standing Knee Flexion

  • These knee exercises strengthens your hamstring muscles.
  • Also helps with your standing balance.

6. Side Hip Raise

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

7.Sit to Stand

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

8. Heel Stand

  • Strengthens the front part of the lower leg with ankle stretches.
  • You will become better able to raise your toes to avoid tripping.

9. Lunges

  • To strengthen your quadriceps and hips with leg toning exercises.
  • Improve your ability to get out of a chair and balance.
  • Help you with lifting chores around the house.

10. Straight Leg Raise

  • To increase your quadriceps and hip flexor strength with this leg workout.
  • To strengthen your abdominal muscles.
  • Allow you to advance your leg during walking with greater ease.

11. Partial Squats

  • Increase your hip flexibility, quadriceps strength and hip flexor strength.
  • Improve your ability to get up from a chair and walk.
  • Steady your body for better balance and safety.

12. Hip Extension

  • This exercise will help with strengthening the hip joint and muscles.
  • This will improve the ability to walk and propel yourself forward or up stairs.

Make sure to download my FREE ebook to begin your 4 week senior exercise program using all these great exercises!

Partial Squats

Hip flexibility exercises for seniors and the elderly are important components of your daily program of stretching.

Lower body flexibility training will improve your balance and add to your quality of life.

Increased flexibility in the hips will allow you to step higher, avoiding stumbling due to the inability to lift the leg high enough.

Working on your strength in your thigh is important for standing up, getting out of a chair or out of a bathtub.

The partial squat exercise below is a classic and a standard leg strengthener and stretcher. Give it a try!

Purpose of this exercise

  • Increase your quadriceps strength and hip flexor strength.
  • Improve your ability to get up from a chair and walk.
  • Steady your body for better balance and safety.

How to do it:

Step 1

Partial squats start

  • Stand, using a chair to balance yourself.

Step 2

Partial Squat move

  • Bend your knees as far as comfortable without pain.
  • Return to the standing position and repeat 10 times.

Breathing:

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

Tips:

  • Breathe out as you bend your knees and breathe in as you stand tall again, lifting your ribs.
  • Keep your body straight as you lower and raise yourself.
  • Look forward and keep your heels in contact with the floor.

Take it up a notch:

  • Use one hand, one finger or no hands to balance.
  • Use 2 to 5 pound weights in each hand to increase the workout.

  • Mildred (Mitzi) Cecilia Andersen says:

    Thank you so very much, Doug.
    Mitzi

  • Just had a bout with Physical Therapy because of terrible hip pain. Couldn’t sleep. Some of your exercisable were given to me by the therapist. I vow I am going to keep working at this and add your exercises to my regime. Thank you.

  • Mary ehmig says:

    Hi Doug. My 83 yo mother has spinal stenosis. Epidurals etc have not helped her pain, she is not a candidate for any back surgery, she consequently does a lot of sitting. Her legs are getting weaker from not using them much. What can you suggest , exercise wise, to help strengthen her legs. ?

    • Doug Schrift says:

      Yes, she definitely needs to keep moving or she will continue to weaken. You can check out a recent article I wrote for Complete Wellbeing Magazine. I go over four essential exercises for those with limited mobility. You will just need a chair and exercise band. You can view it here.

    • Dee kramer says:

      Sorry she is not a candidate for surgery as my husband had spinal stenosis surgery at 80 years of age, and is making amazing progress. He is doing these exercises and making steady progress

      • B says:

        I had back surgery for that, and a 92 yr old friend did, too. Was a miracle. Instant! I urge you to get a second optinion. Good luck.

  • Anonymous says:

    Great exercises for my 89 year old mom. Thank you.

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