Your hips are your most important joint. The muscles surrounding the hips are the largest and strongest in the body, but they’re also the muscles that get the tightest. Every time you sit or stand for an extended period of time, it’s easy for the muscles around your hips to fall asleep. Inactive muscles become weak muscles, and after 65, it’s incredibly important that you strengthen your hips to stay active. If you’ve ever had a hard time getting out of a chair, walking up steps, or standing or sitting, this workout is for you.
I’ve worked with older adults for years, and targeted hip training has been the most valuable aspect of keeping them strong, mobile, and pain-free. A lot of knee pain and ankle pain can actually be traced back to weak hips. You can strengthen the hips at the gym, but often it’s better to use wall-supported bodyweight movements instead. Stronger hips require training all the functions of the hip rather than just using one machine. Because your hip moves in three planes of motion, you need to train extension, flexion, and rotation.
Bodyweight movements also allow you to do these movements multiple times a week without having to go to the gym, plus you get an added benefit of building the stability needed to perform the moves. The wall gives you added support in case you need it. I recommend starting with just bodyweight, but eventually you can add bands or dumbbells to make the exercises more challenging. Perform 3 sets of 12 to 15 reps of each exercise.
Wall-Supported Split Squat
The split squat trains each leg independently. Most everyday movements (walking, stepping up onto curbs and steps) are done one leg at a time, so we need to train both sides equally.
Stand beside a wall and gently rest a hand on the wall for balance if you need it. Over time, use less hand pressure, and eventually you can move away from the wall. For now, focus on the technique and use a slow tempo: 3 seconds on the way down, 2 seconds on the way up.
How to Do It
- Stand beside a wall with one hand lightly supported
- Step one foot forward and the other backward
- Keep your chest tall and front foot planted
- Lower straight down through a comfortable range
- Push through the front foot to stand
- Complete your repetitions before switching sides.
RELATED: 5 Standing Exercises That Shrink Abdominal Fat Faster Than Sit-Ups After 60
Wall-Supported Banded Hip Abduction
The hips keep the pelvis level whenever a foot leaves the ground. Standing band hip abductions target your abductors, which are the muscles on the outside of your hip. Start without the band and just perform quality reps, and you can add resistance once you master the form.
Make sure to keep your toes forward or even slightly in. Stay upright and make sure, as you lift one leg up, that the opposite hip doesn’t shift to the side. You’re trying to keep both hips level as you raise the leg.
How to Do It
- Stand facing a wall with your hands lightly supported
- Loop a resistance band above the knees or around the ankles
- Shift your weight onto one leg
- Keep your torso tall and toes facing forward
- Lift the opposite leg slowly out to the side
- Pause briefly, then return with control
- Complete your reps before switching legs
Wall-Supported Hip Extension
The wall-supported hip extension is a great exercise for targeting the gluteus maximus. When the glutes become weak, people often compensate by taking smaller steps or overusing their lower back. Proper hip extension keeps you healthy and strong.
It doesn’t matter if you face towards the wall or away from it, but you need to be able to lift your feet behind you. The goal is to isolate the glute. Your body may naturally compensate for glute tightness and cause your lower back to over arch, so you want to prevent that by focusing on squeezing your glute and keeping your abs engaged as the foot reaches backward.
How to Do It
- Stand facing the wall with both hands lightly supported
- Keep your feet about hip-width apart
- Shift your weight onto one leg
- Extend the opposite leg straight behind you
- Keep your torso upright without arching your back
- Squeeze the glute briefly
- Return slowly and repeat before switching sides.
RELATED: If You Can Hold This Position for 60 Seconds After 55, Your Core Strength Is Top 10%
Banded Wall March
We need to also train flexion of the hips as well as extension. The wall march strengthens each hip individually. Start with a light band and only increase the resistance when you can do each rep slowly with control. You want to pause at the top of each rep and lower slowly so you can strengthen your muscles throughout the full range of motion
How to Do It
- Place a small resistance band around both feet
- Face the wall and place both hands against it
- Brace your core and maintain tall posture
- Drive one knee upward toward hip height
- Pause briefly without leaning backward
- Lower the foot slowly against the band
- Alternate sides with control.
RELATED: 4 Towel Exercises That Make Reaching Behind Your Back Easy Again After 65
Hip Hinge to Wall
Learning how to hinge properly is one of the most valuable movements you can do. With this movement, you’ll strengthen your hamstrings and your glutes at the same time. Stand facing away from the wall, and as you push your hips back toward it, lightly touch the wall with your hips while keeping your core engaged and your chest open. The wall gives you a target to hit each time.
You can increase the difficulty of the move by holding a dumbbell by your chest with both hands. Make sure to fully extend with your hips when you bring them away from the wall and keep your core engaged. At the end range position, your body should be completely straight.
How to Do It
- Stand several inches in front of a wall with your back toward it
- Position your feet about hip-width apart
- Soften your knees and brace your core
- Push your hips backward toward the wall
- Lightly tap the wall with your glutes
- Drive your hips forward and squeeze your glutes
- Stand completely tall before repeating.
The post 5 Wall Exercises That Restore Hip Strength Faster Than Gym Workouts After 65 appeared first on Eat This Not That.
