5 Chair Exercises to Restore Hip Strength After 60

Maintaining hip strength is a critical component of stability and mobility for adults over the age of 60. Weakness in the hip joints can manifest through several physical indicators, including difficulty when climbing stairs or walking, a general sense of imbalance, or the presence of lower back pain.

Other warning signs of compromised hip strength include a gait that appears compromised, knees that lean inward during the performance of squats, or the pelvis dropping to one side while standing or walking.

To address these issues, Terry Tateossian, a Certified Lifestyle Medicine Coach, Trainer, and Nutritionist for Women 40+ and the founder of THOR – The House of Rose, recommends a specific set of chair-based exercises. On May 7, 2026, Tateossian detailed a routine designed to restore hip strength more efficiently than traditional yoga by focusing on resistance and progressive overload.

Tateossian notes that while yoga is beneficial for stability, flexibility, and mobility, it often lacks the necessary resistance to build significant strength and control in multiple directions.

Yoga is great for mobility, flexibility, and stability, but it does not provide enough resistance or progressive overload to help build strength and better activation, control, and stability in multiple directions, Tateossian explains. Mobility helps us move better. Strength keeps us stable. After 60, we need both, but strength needs to come first.

Terry Tateossian

The Chair-Based Hip Strengthening Routine

The following routine utilizes a 3010 tempo, which requires three seconds for the primary movement (such as leaning forward or extending a limb), followed by a one-second return to the starting position, with no pauses in between.

Seated Forward Lean to Stand Prep

This exercise focuses on the hinge movement of the hips. To perform this move, begin in a seated position with feet planted flat on the ground. Lean forward by hinging at the hips, ensuring the nose remains positioned over the knees. Hold this position briefly before returning to the start.

• Volume: 3 to 4 sets of 10 to 12 reps.
• Tempo: 3010.
• Rest: 60 seconds between sets.

Banded Seated Leg Press

This movement introduces external resistance to build strength. While seated, loop a resistance band under both feet and hold the ends of the band with each hand. With the core engaged, extend the legs by pressing the feet out against the resistance of the band, then use controlled movement to return to the starting position.

• Volume: 3 to 4 sets of 10 to 15 reps.
• Tempo: 3010.
• Rest: 60 seconds between sets.

Seated Banded Hip Abductions

Designed to target the outer hip muscles, this exercise requires sitting tall on a workout bench or sturdy chair with knees bent and feet flat. A resistance band should be positioned just above the knees. Starting with the knees hip-distance apart, press the knees outward against the band and release with control.

• Volume: 3 to 4 sets of 25 to 39 reps.
• Tempo: 3010.
• Rest: 60 seconds between sets.

Seated March

The seated march focuses on hip flexion and posture. With feet placed hip-width apart on the floor, lift the left knee up to hip height and hold for a moment at the top before lowering it. Maintain a solid posture throughout the marching motion.

• Volume: 3 to 4 sets of 20 to 30 reps.
• Tempo: 3010.
• Rest: 60 seconds between sets.

Seated Leg Extension

This exercise targets the quadriceps and hip stability. Sit tall with the back supported against the chair and feet flat on the floor. Holding the sides of the chair for stability, straighten the left leg in front until the knee is completely extended. To maximize engagement of the quadriceps, keep the toes flexed toward the shin throughout the movement. Hold for two seconds at the top before lowering and repeating on the other side.

• Volume: 3 to 4 sets of 12 to 15 reps.
• Tempo: 3010.
• Rest: 60 seconds between sets.