Hip Flexor Exercises For Seniors And The Elderly

Hip Marching

Hip flexor exercises for seniors and the elderly like hip marching are very important in maintaining lower body strength. These leg exercises will increase your walking endurance and ability to pick up objects off lower surfaces.

Strong ankles and knees help with balance when reaching and turning at home or in the backyard. This exercise will increase the strength of your hip flexors which are the muscles responsible for lifting your leg when stepping over things like hoses and shovels in the garden.

How many times have you almost tripped over those back yard hazards! Give this easy and helpful exercise a try. Add it to your daily 30 minutes of exercise and see how much better walking outside will become.

Purpose of this exercise

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

Step 1

Sit in a chair with feet flat on the floor.


Step 2

Lift up your right knee as high as comfortable. Lower your leg.Alternate lifting your knees for a total of 10 lifts each leg.



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


Continue regular breathing throughout the exercise. Don’t perform more than 20 hip marchings in a row to avoid fatigue and soreness.Move at a slow to moderate speed.

Take it up a notch

Place your hands on your thighs and resist the upward movement of your knees by pushing downward.

How to do Hip Marching

How to do Hip Marching

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