Hip strength is easy to overlook as we age, until everyday movement starts feeling less steady. Stairs take more effort, your stride feels shorter, or getting up from a chair doesn’t feel as strong as it used to. When these moments start popping up, direct hip work becomes worth adding to your workout week.

Gym machines can help build muscle, but they don’t always train the hips the way you use them outside the gym. Standing exercises make your hips work with your feet on the ground, your legs moving, and your balance in play. That gives the work more carryover to walking, climbing steps, and staying steady when you change direction.

For clients over 65, I’d use these four moves when the goal is to rebuild hip strength without complicating the routine. You’ll train the hinge, squat, lateral step, and loaded RDL patterns with simple equipment and clear progressions. Start light, move with control, and build from there.

Bodyweight Good Morning

An awesome hip hinge is one of the first things I want back when someone’s hips feel weak or stiff. The bodyweight good morning teaches you to push your hips back, load the glutes and hamstrings, and stand tall again without needing weights. It’s also a useful, simple warm-up for the rest of the routine.

Muscles Trained: Glutes, hamstrings, lower back, core.

How to Do It

1. Stand with your feet about hip-width apart.
2. Place your hands across your chest or behind your head.
3. Soften your knees.
4. Push your hips back as your torso leans forward.
5. Stop when you feel tension through the back of your legs.
6. Drive your hips forward to stand tall.

Recommended Sets and Reps: Perform 2 to 3 sets of 10 to 12 reps.

Best Variations: Hands-on-hips good morning, wall-tap good morning.

Form Tip: Think about reaching your hips back toward the wall behind you.

RELATED: 5 Bed Exercises That Rebuild Glute Strength Faster Than Squats After 60

Mini-Band Lateral Walk

A mini-band gives your outer hips immediate feedback with the right amount of resistance. If your knees cave in or your steps get sloppy, you’ll feel the band pull you out of position. Slow lateral steps help build the side-hip strength that supports walking, balance, and steadier lower-body movement. Start with a light band so the reps stay clean.

Muscles Trained: Outer hips, glutes, hip stabilizers, core.

How to Do It

1. Place a mini-band above your knees or around your ankles.
2. Stand with your feet about hip-width apart.
3. Bend your knees slightly.
4. Step one foot out to the side.
5. Bring the other foot in without letting the band go slack.
6. Continue stepping, then switch directions.

Recommended Sets and Reps: Perform 2 to 3 sets of 8 to 12 steps per direction.

Best Variations: Band-above-knees lateral walk, smaller-step lateral walk.

Form Tip: Keep your toes facing forward so the outer hips stay involved.

Dumbbell Goblet Squat

Some hip strength shows up when you have to sit down and stand back up with control. The goblet squat trains that pattern while the dumbbell gives your body a natural counterbalance. That often helps people stay more upright and feel the hips and thighs working together. Choose a weight that feels steady in your hands before chasing more depth.

Muscles Trained: Glutes, quads, hamstrings, core.

How to Do It

1. Stand with your feet about shoulder-width apart.
2. Hold one dumbbell vertically at chest height.
3. Brace your core.
4. Bend your knees and push your hips back.
5. Lower to a comfortable depth.
6. Press through your feet to stand tall.

Recommended Sets and Reps: Perform 2 to 3 sets of 8 to 10 reps.

Best Variations: Bodyweight squat, box goblet squat.

Form Tip: Keep the dumbbell close to your chest to keep your torso stable.

RELATED: 5 No-Equipment Core Moves That Tighten Your Waist Faster Than Planks After 55

Single Dumbbell RDL

One dumbbell is plenty when the goal is better hip strength and better control. The single dumbbell RDL loads the hinge pattern while asking the glutes and hamstrings to work through a slower range. I use this when someone needs more backside strength without making the exercise feel overly technical. Keep the weight close and stop the rep before your back position changes.

Muscles Trained: Glutes, hamstrings, lower back, core.

How to Do It

1. Stand tall and hold one dumbbell with both hands.
2. Let the dumbbell rest in front of your thighs.
3. Soften your knees.
4. Push your hips back as the dumbbell lowers.
5. Stop when you feel a stretch through your hamstrings.
6. Drive your hips forward to return to standing.

Recommended Sets and Reps: Perform 2 to 3 sets of 8 to 12 reps.

Best Variations: Kettlebell RDL, bodyweight hip hinge.

Form Tip: Keep the dumbbell close to your legs from start to finish.

RELATED: If You Can Walk This Far in 6 Minutes After 65, Your Cardiovascular Fitness Is Exceptional

How to Build Stronger Hips After 65

Hip strength improves when the work feels clean enough to repeat often. Use these exercises three to five days per week, depending on how your body feels and how much other training you’re doing. Start with two rounds, then add a third once your reps feel steady. The goal is to feel the hips working without twisting, rushing, or letting your lower back take over.

• Start with the hinge: Good mornings help your hips find the pattern before you add weight.
• Use light bands first: A lighter band usually gives better reps than a heavy band that changes your posture.
• Keep squats comfortable: Depth should match your control, not someone else’s range.
• Slow down the RDL: A slower lowering phase helps you feel the glutes and hamstrings working.
• Walk most days: Regular walking gives your hips more practice supporting you outside the workout.
• Add weight gradually: Stronger hips come from progressive work, but each increase should still feel controlled.

References

• Gafner, Simone C et al. “Hip muscle and hand-grip strength to differentiate between older fallers and non-fallers: a cross-sectional validity study.” Clinical interventions in aging vol. 13 1-8. 21 Dec. 2017, doi:10.2147/CIA.S146834
• Lanza, Marcel B et al. “Systematic Review of the Importance of Hip Muscle Strength, Activation, and Structure in Balance and Mobility Tasks.” Archives of physical medicine and rehabilitation vol. 103,8 (2022): 1651-1662. doi:10.1016/j.apmr.2021.12.008

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