5 Standing Exercises to Restore Hip Strength After 55

As people age beyond 55, maintaining hip strength becomes increasingly important for preserving mobility, independence, and overall quality of life. Natural muscle loss, known as sarcopenia, accelerates during midlife and particularly affects the hips and glutes—muscles critical for stability, balance, and everyday movement. Without targeted strength training, declining hip strength can lead to altered walking mechanics, increased strain on the lower back and knees, and a higher risk of falls and injury.

To address this, certified lifestyle medicine coach Terry Tateossian of THOR – The House of Rose recommends a series of standing exercises specifically designed to rebuild hip and glute strength more effectively than traditional floor stretches. According to Tateossian, standing movements activate stabilizing muscles in a weight-bearing position that mirrors how the body naturally functions, making them superior for building real-world strength and stability.

“The hips are one of the areas in the body where I see the most attention required—especially in women over 55,” Tateossian explains. “It’s very common to have tight hips, a possible imbalance in the hips and hip stabilizers, and more profound sarcopenia in the glutes (which stabilize the hips).” She adds that declining estrogen and testosterone levels in midlife, combined with a lack of proactive muscle retention, contribute to reduced stability and balance, increasing fall and injury risks when hip and glute strength deteriorates.

Chair Squats

Chair squats are a foundational movement for rebuilding lower-body strength while minimizing joint stress. To perform them, stand tall in front of a sturdy chair with feet hip-width apart. Engage the core, keep the chest lifted, and slowly bend at the knees and hips as if sitting down, ensuring weight remains in the heels. Lightly touch the chair with the glutes before pressing through the heels to return to standing. Complete 2 to 3 sets of 8 to 10 repetitions, resting 60 seconds between sets.

Standing Hip Abductions

This exercise targets the hip abductors, which help stabilize the pelvis during walking and standing on one leg. Begin by standing tall with feet hip-width apart and hands on hips. Shift weight onto the left leg, activate the core, and lift the right leg straight out to the side as high as comfortably possible, keeping toes pointed forward. Hold briefly at the top, then lower slowly over three seconds. Perform 2 to 3 sets of 12 to 15 repetitions on each side, resting 60 seconds between sets.

Low Step-Ups

Low step-ups build functional strength by mimicking the motion of climbing stairs or stepping onto a curb. Face a low step or sturdy chair, place the left foot firmly on the surface, and press through the heel to lift the body until the left leg is straight. Use control to lower back down, then repeat on the opposite side. Complete 2 to 3 sets of 8 to 12 steps per side, with 60 seconds of rest between sets.

Romanian Deadlifts

Romanian deadlifts strengthen the posterior chain, including the glutes and hamstrings, which support hip stability and posture. Stand tall with feet hip-width apart, holding a dumbbell in each hand in front of the thighs. Slightly bend the knees, press the hips back, and lower the weights toward the shins—about one inch below the knees—while maintaining a straight back. Squeeze the glutes to return to the starting position. Perform 2 to 3 sets of 10 to 12 repetitions, resting 30 seconds between sets.

Lateral Band Walks

Lateral band walks activate the gluteus medius and minimus, key muscles for hip stabilization during side-to-side movement. Place a resistance band around the ankles or thighs, slightly bend the knees, and step sideways in a controlled manner. Keep tension on the band throughout the motion. Perform 2 to 3 sets of 20 total repetitions (10 per side), resting 60 seconds between sets.

Tateossian emphasizes that while floor-based stretching improves flexibility, standing strength exercises are essential for developing the muscular endurance and joint stability needed to prevent falls and maintain independence. “Stretching helps you move better, but standing hip/glute exercises help you develop strength, be stable, and stay injury-free,” she says. Incorporating these movements into a regular routine can counteract age-related muscle loss and support long-term joint health.

Before beginning any new exercise program, individuals should consult with a healthcare provider, especially if they have pre-existing conditions, balance concerns, or a history of injury. Proper form and gradual progression are critical to maximizing benefits and minimizing risk.