As we age, staying active and building strength safely can make a big difference – and your hips will thank you for it. When your hips are strong and flexible, it’s easier to keep moving, avoid those everyday aches and pains, and continue doing the things you love, your way.

About half of older adults experience some level of hip pain or discomfort. When hips become stiff or weak, everyday activities like walking or climbing stairs can start to feel more challenging. That’s why it’s so important to keep them strong and mobile with regular, gentle exercises especially hip strengthening exercises for seniors that target flexibility and stability.

Staying active doesn’t just help you feel better – it can also ease discomfort and reduce your risk of falls, which are one of the most common causes of injury for older Australians.

For many people, hip problems develop gradually. Conditions like arthritis or bursitis are common and can lead to aches, stiffness, and difficulty getting around. When hips lose flexibility, even simple things – like standing up from a chair or getting in and out of the car – can take extra effort. If you’re managing discomfort from bursitis, there are targeted hip bursitis exercises for seniors that may help ease symptoms and improve mobility.

To help with this, we’ve put together some hip exercises for seniors for you to try. 

Before beginning any new exercise routine, it’s important to keep your safety front of mind. If you have chronic conditions like arthritis or bursitis, check with your doctor or physiotherapist to make sure the exercises you’re planning are right for you. They may even recommend tailored hip flexor exercises for seniors or provide a guide to help you get started safely.

Set up a clear, safe space to exercise, and always work within your own limits. It can help to have something sturdy nearby for balance, like a chair, bench, or table. And remember to take breaks whenever you need them.

Some tips to exercise safely:

• Warm up beforehand to prepare your muscles and help prevent injury.
• Start slowly and build up the intensity of your exercises over time.
• Focus on good form rather than speed, especially for balance exercises.
• Use supportive equipment, like a chair or wall, for extra stability if needed.
• Stay hydrated and avoid overexertion, particularly on warm days.

Relieving hip pain in the elderly often takes a combination of rest, physiotherapy, and daily stretching and strengthening exercises you can do at home.

The most effective movements target the muscles around your hips, improving strength, flexibility, and mobility while easing pressure on your joints. By adding these exercises to your routine, you can improve hip stability, relieve discomfort, and support your joint health for the long term without risking overuse. 

Below is a series of videos with exercises you can try at home. Make sure you have something sturdy nearby for balance, such as a chair, bench, or table. Some of these also make great standing hip exercises for seniors, perfect for improving strength and balance while upright. 

Disclaimer: These exercises are performed at your own risk. Please ensure you’re exercising in a safe space, like a flat, even surface free from tripping hazards. Always work within your own limits and adapt the exercises if needed. It’s a good idea to have something steady to hold onto for balance, such as a solid chair or table. If you start to feel unsteady or tired, stop and take a break. If you experience ongoing discomfort or feel unwell, seek advice from your healthcare professional.

Calf raises and leg abductions

Calf raises may seem simple, but they help build strength in your lower legs, keeping you steady and easing pressure on your hips. Leg abductions target the muscles on the outside of your hips, providing better support for your pelvis and helping reduce pain when you move. 

Leg curls

Leg curls strengthen your hamstrings, which support your hips by helping keep your movements balanced and your posture steady. Strong hamstrings take some of the strain off your hips, easing discomfort and improving how you move each day. 

Knee bends

Knee bends gently work the muscles around your hips, knees, and thighs, building strength without putting too much pressure on your joints. They also help keep your hips moving smoothly, which can ease stiffness and reduce everyday discomfort. 

Balance exercises

Balance exercises help train your body to stay steady, easing pressure on your hips and reducing awkward movements that might cause pain. By improving coordination and control, they make everyday activities feel simpler and more comfortable. 

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At Ryman, we believe you’re never too old to exercise – you just need to find what’s right for you. Ryman’s free Triple A exercise program is available to all Ryman residents. Designed especially for older adults, it’s created to boost your quality of life and overall wellbeing.

Try a full Triple A class in your own home

Curious? If you’d like to try a Triple A class from the comfort of your own home, this session below takes around 30–35 minutes. Move at your own pace and take breaks whenever you need.

Living at a Ryman village is all about lifestyle, and feeling fit and healthy plays a big part in enjoying life to the fullest. That’s why, alongside our Triple A classes, many of our villages offer amenities like gyms, recreation rooms, and swimming pools, all designed to support your overall wellbeing. Click here to learn more about Ryman or get in touch with us for more information.