Picture the last time you got out of a low chair, caught your balance on an uneven sidewalk, or climbed a flight of stairs without thinking about it. Every one of those moments ran on hip strength. The muscles around your hips are the underappreciated workhorses of daily life, and research shows they’re one of the first muscle groups to fade after 60, often without you noticing until something feels harder than it used to.
So when it comes to restoring hip strength, you might assume it requires a gym membership and the use of complex resistance-training machines. Well, that’s not the case. Some of the most effective hip-strengthening moves can be done lying down, using nothing but the mattress you’re already on. Training from your bed removes the balance demand and the impact on your joints, which makes it an approachable way to target your glutes, outer hips, inner thighs, and stabilizing muscles that support hip strength.
To learn more, we chatted with James Brady, CPT, a personal trainer at OriGym, who shares his top six bed-based exercises that hit the hips from every angle. Together they build the strength and stability behind walking, climbing stairs, and staying steady on your feet. Read on for the exercises and detailed instructions for each. And when you’re finished, check out these 4 Stair Exercises That Rebuild Leg Power Faster Than Gym Machines After 60.
Glute Bridges
The glute bridge is a staple in any hip rebuilding routine because it strengthens your glutes, the muscles you rely on for walking, climbing stairs, and getting up from a chair. “Pressing through your heels to lift your hips teaches these muscles to fire together, and the mattress keeps the movement comfortable on your back,” says Brady. “It’s a simple move with a big payoff for everyday lower body strength.”
How to do it:
- Lie on your back with your knees bent and your feet flat on the bed.
- Rest your arms at your sides.
- Press through your heels to lift your hips upward.
- Pause for one to two seconds at the top of the movement.
- Lower your hips with control.
- Complete two to three sets of 10 to 15 reps.
- Rest for 45 to 60 seconds between sets.
Side-Lying Leg Raises
Side-lying leg raises target your gluteus medius, which is an essential muscle for hip stability and balance that often weakens with age. “Lifting the top leg while keeping your hips stacked trains the muscle that helps control your pelvis with every step,” explains Brady. “Keeping this muscle strong can support steadier walking and better balance overall.”
How to do it:
- Lie on your side with your legs stacked and your top leg straight.
- Rest your head on your lower arm for support.
- Slowly lift your top leg upward.
- Keep your hips stacked without rolling backward.
- Lower the leg with control, then repeat before switching sides.
- Aim for two to three sets of 10 to 12 reps per side.
- Rest for 45 to 60 seconds between sets.
RELATED: 6 Bodyweight Routines That Keep Your Muscles Younger Than Your Age After 60
Clamshells
Clamshells strengthen the muscles that stabilize the hips during daily movement, targeting your outer hips in a way that the glute bridge can’t reach. “Keeping your feet together while lifting the top knee isolates those stabilizers, and keeping your pelvis still is what makes the exercise effective,” says Brady. “Lowering slowly on each rep keeps the muscle under tension and builds control.”
How to do it:
- Lie on your side with your knees bent and your feet together.
- Keep your pelvis still and your feet touching.
- Lift your top knee while keeping your feet pressed together.
- Pause for one to two seconds at the top of the movement.
- Lower your knee slowly, then repeat before switching sides.
- Complete two to three sets of 10 to 15 reps per side.
- Rest for 45 to 60 seconds between sets.
Supine Marching
Supine marching strengthens your hip flexors while also working your core muscles that stabilize your pelvis. “Lifting one foot at a time asks your trunk to keep everything steady, which builds the kind of control you use walking, climbing stairs, and stepping over obstacles,” explains Brady. “It’s a gentle move that trains the hips and core together.”
How to do it:
- Lie on your back with your knees bent and your feet flat on the bed.
- Engage your core to keep your pelvis stable.
- Lift one foot slightly off the bed.
- Lower it back down with control.
- Switch sides, alternating for the full set.
- Perform two to three sets of 10 to 12 reps per side.
- Rest for 45 to 60 seconds between sets.
RELATED: 4 Standing Exercises That Flatten Lower Belly Faster Than Sit-Ups After 65
Straight Leg Raises
Straight leg raises strengthen the muscles at the front of your hips and thighs, which help propel your legs forward when you walk. “Because you lift the leg only a few inches, the move stays gentle while still building meaningful strength,” says Brady. “This is the kind of lower-body strength that supports walking and moving independently as you age.”
How to do it:
- Lie on your back with one knee bent and the other leg straight.
- Tighten the thigh of your straight leg.
- Slowly lift that leg a few inches off the bed.
- Lower it with control.
- Complete all reps, then switch legs.
- Complete two to three sets of 10 to 12 reps per leg.
- Rest for 45 to 60 seconds between sets.
Pillow Squeezes
“Squeezing a pillow between your knees works these often-neglected muscles, and combined with the glute and outer-hip work above, it rounds out a balanced approach to hip strength,” explains Brady. “It’s an easy, low-effort way to close out the session.”
How to do it:
- Lie on your back with your knees bent and your feet flat on the bed.
- Place a pillow between your knees.
- Gently squeeze the pillow with both knees.
- Hold the squeeze for a few seconds.
- Relax, then repeat for the full set.
- Aim for two to three sets of 12 to 15 reps.
- Rest for 45 to 60 seconds between sets.
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