Hip Joint Exercises For Seniors And The Elderly; Standing Hip Extension

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!

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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!

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Standing Hip Extension

Hip joint exercise for seniors and the elderly like the leg extensions below are an important and vital component of a good lower body strengthening program.

When practiced regularly, these exercises will add to your leg strength and balance as you age.

These exercises will firm and tone your buttock muscles as well as stretch your hip flexors.

Try not to arch your back when performing this exercise which may strain your lower back.

Strengthening these muscles will assist in walking and standing.

Add this to your workout with the correct posture and strengthen those legs!

Purpose of this exercise

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

How to do it:

Step 1

Leg extension start

  • Stand, using a chair to balance yourself.

Step 2

Leg extension ending move

  • Extend your leg backward, keeping your knee straight.
  • Return to the start position and repeat 10 times with each leg.


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


  • Keep your body erect and ribs lifted during the movement.
  • Try to keep your  knee straight during the move.
  • Tighten your tummy muscles and keep breathing.

Take it up a notch:

  • Add a 2 to 5 pound weight to your ankle for a harder workout.
  • Use one hand, one finger or no hands to balance yourself..

Leave a Comment:

Paula Marshall says May 9, 2019

I get tired of articles that assume they’re talking to young fitness freaks who have office jobs and sit all day. I’m 53 and I already have hip and calf pain and problems with my joint, and sometimes when I’m walking in pain, it feels as if it’s going to collapse on me. I’m trying this and whatever else you have for me.

    Coach Doug says May 13, 2019

    Great! Make sure to sign up for my free 4 week program on the right side column.

Doreen Galligan says June 17, 2017

I have Crohns, RA and Lupus, I want to be able to get on floor to play with my grandkids and then get back up without help, what are the best exercises to achieve that?

    Doug Schrift says July 10, 2017

    Good leg strength and arm strength are required to get off floor. The best exercise is actually getting on and off the floor. Place a chair in the middle of your living room. Lean on the seat with both arms and lower yourself to your knees, then sit down on the floor. Then reverse this by holding on the seat and bringing yourself onto your knees, and finally standing up. Do this several times. When you want to play with your grand kids, just make sure you have a chair handy and you will be fine. good luck!

Lawrence M Bell says April 22, 2017

I have peripheral poly neuropathy, especially in my left calve muscle. I cannot do calf raises, try as I might. I have tried various strengthening exercises with no appreciable gain, Although I confess to not doing them for 3 to 5 times a week, months in a row. I just don’t have the stick to the fitness mentality. I think my calves are beyond redemption. Thoughts?

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Laxmidas Pattni says January 30, 2017

I am 72 yr old man who is suffering from progressive degenerating muscles.I experience difficulty in standing after sitting , balancing and walking and find difficult to carry out lower body strenghthning exercises.I also get leg cramps and spasms. Please advise on how can I carry out some exercises while lying in my bed before I embark on the exercises using a chair and standing up.

    Doug Schrift says February 6, 2017

    Starting slowly is especially important when we are coming back from an injury or have been bed ridden after an illness. I like starting with upper body stretching exercises and lower body stretching exercises for a few weeks to begin getting the body ready for strengthening movements. Try these stretches before you start your strengthening program.

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