1. Chair Squats:
Sit on a firm chair with feet flat, hip-width apart. Lean forward slightly (nose over toes), stand up fully squeezing your glutes at the top, then sit back down slowly. Use arms for help at first if needed. Strengthens glutes, quads, and hips for everyday movements; weight-bearing for bone health. Aim for 8'12 reps.
2. Glute Bridge:
Lie on your back, knees bent, feet flat hip-width apart. Tighten glutes and core, lift hips toward the ceiling (keep back straight, no arching), hold 2'3 seconds, lower slowly. Targets glutes and hip extensors for stability and walking power. 8'12 reps.
3. Side Leg Lift:
Stand holding a chair or wall for balance. Lift one leg out to the side, keeping leg straight. Don't lean! Hold 1'2 seconds, lower slowly. Switch sides.
Strengthens muscles that are key for balance and level hips when walking. 8'12 reps per side.
4. Seated Marching:
Sit tall in a chair. Lift one knee toward your chest (like marching), hold briefly, lower. Alternate legs. Builds hip flexor strength safely for lifting legs on stairs, for example. 10'15 reps per leg.
5. Side-Lying Leg Lifts:
Lie on your side (bottom arm under head, pillow between knees if needed). Lift top leg straight up (keep hips stacked), lower slowly. Targets side hip muscles for stability and fall prevention. 8'12 reps per side.
6. Standing Hip Extension:
Stand holding support. Extend one leg straight back (squeeze glutes), hold 1'2 seconds, lower. Keep back straight. Strengthens glutes and improves posture/mobility. 8'12 reps per leg.
7. Hip Circles:
Stand holding support. Make small circles with hips (or one leg lifted if able). Improves hip range of motion and lubricates joints. Gently! 5'10 circles each way.
Listen to your body. Mild discomfort is okay, but stop if pain increases.
