Watch the Video
Coach CC Matthews demonstrates three hip mobility and strength exercises for adults over 60.
This demonstration uses a live coaching session so you can hear the setup, questions, and corrections as they happen.
Why Hip Mobility and Strength Both Matter
The hip joint needs room to move, but the muscles around it also need enough strength to control that movement. That combination matters for everyday actions like walking, turning, climbing stairs, and getting up from a chair.
Internal rotation simply means the thigh gently turning inward at the hip joint. Moving the joint smoothly within a pain-free range helps maintain useful mobility for everyday tasks.
Move 1: Seated Hip Rotation
This movement focuses on gentle rotation at the hip joint while seated.
- sit tall near the front of a sturdy chair
- keep the feet planted
- set the feet a little wider than hip width
- gently let the knee move inward within a comfortable range
- return with control
- keep breathing
- do not force the knees together
- stop if the movement causes pain or pinching
If practicing hand resistance, place the hands lightly outside the knees and press outward slowly against gentle hand resistance while keeping the movement controlled.
Move 2: Supported Side Leg Raise
This exercise builds strength in the muscles on the side of the hip that help control the pelvis while you are standing and walking.
- stand near a chair, counter, or other sturdy support
- keep the standing leg softly bent
- point the working foot generally forward
- lift the leg only as high as you can without leaning the trunk
- lower slowly
- keep posture tall
- controlled movement is better than lifting high and compensating
Move 3: Supported Sit-to-Stand or Short-Range Chair Tap
This functional movement strengthens the lower body through the same pattern used for chairs and stairs.
- use a sturdy chair
- use the chair armrests as needed
- stand up with the knees tracking generally in the same direction as the toes
- practice both legs in one session
- use less arm support only when appropriate
- for a shorter range, use a cushion or higher sitting surface, or tap the seat lightly and stand again rather than dropping into the seat
Need full sit-to-stand instructions?
For the full More Support, Standard Version, and Progression options, see our dedicated Sit-to-Stand guide.
Sit-to-Stand Exercise for Adults Over 60What to Practice First
Start with the movement that feels easiest to control. If seated hip movement feels comfortable, start there to get the hips steady on your feet before adding the side leg raise. Use the chair-based strength work when you can stand and lower with good control. You do not need to do every variation in one session.
Coach CC demonstrates specific holds and repetitions in the video, but your starting amount should match what you can do comfortably with good form.
Common Mistakes
- forcing a bigger range instead of staying controlled
- leaning the body during the side leg raise
- turning the toes far outward during the side leg raise
- holding the breath
- dropping into the chair on the way down
- progressing before the current version feels steady
- practicing standing movements too far away from support
Everyday-Life Connection
Hip mobility and hip strength show up in ordinary tasks all day long. You use them when you turn to change direction, step sideways, climb stairs, stand from a chair, and keep your body steady when walking. The goal of these movements is not to chase a perfect range. It is to practice useful, controlled movement you can carry into daily life.