Hip Joint Exercises For Seniors And The Elderly

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.

Step 1

Stand, using a chair to balance yourself.


Step 2

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



Inhale during the upward movement phase. Exhale 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

How to do Standing Hip Extension

How to do Standing Hip Extension

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