Exercises to Strengthen Worn Hip Joints

Updated November 21, 2016

The hip joints go through plenty of wear and tear as we age. That's why it's important to stretch and strengthen your hip joints several times per week, especially as you get older. There's a wide range of hip joint exercises you can do to strengthen worn hip joints, and they don't take a whole lot of time.


Lunges are effective for strengthening your hip joints as well as the muscles of your legs and core. To do a lunge, stand straight up and step forward with one leg. Keep your upper body straight and lunge forward until your thigh on the foot you step with is parallel to the ground. Step back, and repeat the lunge with your other foot. Repeat the lunge for 8 to 10 repetitions for each leg. You can also stretch the hip joints in this position by lungeing forward, holding the position and letting your hands touch the ground so you balance your weight.

Hip Thrust

Hip thrusts are another way to strengthen your hip joints. To perform a hip thrust, lie on the ground flat on your back with your knees bent and your feet flat on the floor. Thrust your hips and pelvis upward, and hold your hips for several seconds before lowering back to the ground. Repeat the movement for 10 repetitions.

Leg Lifts

Leg lifts can work your hips joints from a variety of angles. To do a side leg lift, lie on your side on the floor, and lift one leg up while keeping that leg straight. Do 10 to 15 repetitions with one leg, then switch legs and do 10 to 15 repetitions with the other. You can also attach a low cable pulley or band to your ankle and do leg lifts while standing. This allows you to work your hip joints from the front, back and side.

Hip Flexion

To do a hip flexion, begin by lying flat on your back with both legs resting straight on the floor. Bring one of your knees up to your chest, while keeping the other leg flat on the ground. As you reach the top of the movement, grab your knee and pull your leg forward, holding the position for several seconds. Lower the leg back down, switch legs and repeat.


Squats are one of the best all-around exercises. They work nearly every muscle in your legs, including your hips. To do a squat, begin by standing straight with your feet shoulder-width apart. Keeping your back straight, squat down until your thighs are parallel to the ground. Focus on driving yourself back up with your legs. Repeat for 10 to 15 repetitions.

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