5 Standing Exercises That Firm Hip Strength After 60, According to Dr. Dustin DebRoy

Dr. Dustin DebRoy, D.C., of The Joint Chiropractic, was featured in an Eat This, Not That! article about standing exercises that may help support hip strength after 60. In the piece, he discusses why hip strength plays an important role in balance, coordination, and everyday movement, and why standing exercises may help build more functional strength than floor-based stretches alone. Read the full Eat This, Not That! article, “5 Standing Exercises That Firm Hip Strength Faster Than Floor Stretches After 60.”

In a recent Eat This, Not That! article, Dr. Dustin DebRoy shared expert insight on why standing exercises may be especially helpful for supporting hip strength after 60. While floor stretches may help with flexibility, they may not fully challenge the muscles that help stabilize the body during daily movement.

“The hip muscles are among the largest and strongest in the body. They play a critical role in stabilizing both the legs and the torso,” said Dr. DebRoy.

That stability matters in everyday life. When hip strength decreases, your body may start to compensate in other ways, which can affect coordination, movement patterns, and how supported you feel during daily activities. Standing exercises may help strengthen the hips in ways that better carry over into real-life movement.

Let’s take a closer look at why hip strength matters with age, why standing exercises can be helpful, and how chiropractic care may support mobility and movement as part of a healthy routine.

Why hip strength matters as you age

The hips play a major role in how the body moves and stays balanced. They help connect the lower body to the torso and support movements like walking, bending, climbing, lifting, and standing.

As people age, muscle strength, joint mobility, and balance may change. These changes can make everyday movements feel less steady or more tiring than they used to. For some people, weak or underused hip muscles may also cause the body to rely more heavily on the lower back, knees, or ankles for support.

That is why hip strength is about more than exercise. It can be part of staying active, independent, and confident in daily life.

How weak hips may affect everyday movement

When the hips are not as strong or stable as they could be, the body may adjust in ways that are not always obvious at first. You might notice shorter steps, trouble balancing on one leg, stiffness when getting up from a chair, or discomfort after walking, standing, or climbing stairs.

The hips help control movement in multiple directions. They support forward, side-to-side, rotational, and balance movements. When those muscles don't work well together, other parts of the body may have to work harder to keep you moving.

Over time, that compensation may contribute to tension, stiffness, or discomfort in nearby areas, including the lower back, pelvis, knees, or legs. Building strength and control through simple standing exercises may help the body move with better support.

Why standing exercises may be more functional than floor stretches

Stretching can help ease tightness in the hips, but flexibility is only one piece of healthy movement. To move well through daily life, your body also relies on strength and stability.

That is where standing exercises can be especially helpful. Because they are performed upright, they more closely reflect the way your body moves during everyday activities like walking, climbing stairs, carrying groceries, stepping off a curb, or getting up from a chair.

Floor stretches may help loosen tight muscles, but they do not always challenge the muscles that help you stay balanced and supported. Standing exercises help train the hips, legs, core, and spine to work together in a way that may better carry over into real-life movement.

Standing exercises that may help support hip strength

There are several standing exercises that may help strengthen the hips and support everyday movement.

Lunges

Lunges help train each leg independently, which may support balance, coordination, and hip control.

Stand tall with your feet hip-width apart.
Step one foot forward.
Bend both knees with control, keeping your upper body upright.
Press through your front heel to return to standing.
Repeat on the other side.

Squats

This exercise helps strengthen the glutes, hips, and legs while supporting movements like sitting, standing, and lifting.

Stand with your feet about shoulder-width apart.
Bend at the hips and knees as if sitting back into a chair.
Keep your chest lifted and your movement controlled.
Press through your heels to return to standing.

Lateral Lunges

This move trains side-to-side movement, which may help support hip stability and balance.

Stand tall with your feet hip-width apart.
Step one foot out to the side.
Bend into that leg while keeping the opposite leg straighter.
Push through the working leg to return to standing.
Repeat on the other side.

Step-Ups

Step-ups may help build strength for stairs, hills, and rising from lower positions.

Stand facing a sturdy step or platform.
Place one foot firmly on the step.
Press through that foot to lift your body up.
Lower back down with control.
Repeat on the other side.

Single-Leg Hip Hinge

This movement challenges balance while strengthening the hips and glutes.

Stand tall with your feet hip-width apart.
Shift your weight onto one leg.
Keep a soft bend in the standing knee.
Hinge forward at the hips while extending the opposite leg behind you.
Return to standing with control.
Repeat on the other side.

When to seek additional support

If hip stiffness, balance changes, or recurring discomfort are affecting how you move, it may be helpful to talk with a licensed chiropractor. A chiropractor can assess joint function, mobility, and alignment to better understand what may be contributing to the way your body feels and moves.

At The Joint Chiropractic, we believe movement should feel supported at every age. Whether you are working on hip strength, trying to stay active, or looking for ways to support mobility in your daily routine, chiropractic care may help support how your body moves and functions.

Looking for support? Visit The Joint Chiropractic to talk with a licensed chiropractor about mobility, alignment, and everyday habits that may help support the way your body moves and feels.