3 Moves for Stronger Hips

3 Moves for Stronger Hips

Try these simple exercises outdoors!

Photo: Couple hiking outdoors.

Stronger hips can help you stay mobile, maintain your balance, and lower your risk of falling. One way to strengthen your hips is to build up the muscles around them. That's what these exercises will do.

Illustration: Heel-Toe Raise exercise.

1 HEEL-TOE RAISE to strengthen your ankles

  1. Standing, hold onto the back of a bench (or a sturdy chair indoors). Raise up on your toes and hold for up to 10 seconds. Slowly lower down. You can also try this while standing on only one leg.
  2. Raise just your toes off the ground, so that your weight is on your heels. Hold for up to 10 seconds, then slowly lower down.

    Tip: You can do this move sitting on a bench. Press your toes into the ground and lift up your heels. Then with your heels flat on the ground, raise your toes.

Illustration: Bird Dog exercise.

2 BIRD DOG to strengthen your core, arms, and legs

  1. Start on your hands and knees on the floor. Lift your right leg and stretch it behind you while at the same time lifting and straightening your left arm. Hold for a few seconds and lower.
  2. Lift your left leg and right arm and hold. Switch back and forth and do the moves 3 to 5 times.

    Tip: Find a patch of soft grass when doing this move outdoors.

Illustration: Wall Slide exercise.

3 WALL SLIDE for leg strength

  1. Stand straight with your back against a wall and your feet shoulder-width apart. Position your arms against the wall like goal posts.
  2. Slowly bend your knees, sliding downward while keeping your back against the wall. Start with gradual knee bends but aim for a position of about 45 degrees.
  3. Hold for a few seconds, then slowly push back up. Gradually increase the hold time.
  4. Repeat 5 times.

    Tip: Slide down only as far as you feel comfortable.


Always check with your doctor before beginning a new type of exercise.