I'm a trainer who helps seniors look after their hips—this is the one move I never skip

A woman performs banded hip abduction by a river on grass. She is standing on her right leg, her left leg straight and out to the side, and there is a resistance band around her calves. — (Image credit: Getty Images/ Patricio Nahuelhual)

Strengthening your hips is always a good idea, no matter your age.

But if you’re nearing—or already into—your senior years, it should be a big part of your movement routine.

Our hips get weaker as we get older, because of a natural decline in bone density and muscle mass.

How to do banded hip abduction

Standing Band Hip Abduction - YouTube

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A short-loop resistance band is best for this exercise.

Begin with one round of 10 repetitions, two to three times per week. As you get stronger, increase to two or three rounds and up your repetitions to 12-15.

You can perform this move three to four times per week, but be sure to stretch after your sets and take a rest day between efforts.

As you do the move, you should feel it working on the outside of your hips. If you feel any sharp pain, stop the exercise immediately and consult your doctor.

Clear any new activity or workout with your medical team first. Your doctor may recommend alternatives based on your specific health history, or advise you to skip the exercise

How to do it:
Reps: 10-15

Stand with your feet hip-width apart with a short-looped resistance band around your ankles.
Engage your core muscles and keep your chest lifted.
Raise your left leg to the side, keeping it straight.
Pause briefly.
Lower your leg back to the starting position.
Complete all the repetitions on one side, then switch sides.

Trainer tips: Avoid turning your toes out, which will externally rotate your hip. Instead, make sure you keep your hips and toes facing forward. Hold onto a sturdy surface like a wall or chair for balance if needed. Avoid any excessive arching in your lower back.

If you can’t do the move standing up: You can do banded hip abductions lying on the floor (or a bed, couch or massage table) or in a seated position.

Jennifer Rizzuto is a freelance fitness journalist based in New York, NY. She’s been a NASM-certified personal trainer, corrective exercise specialist, and performance enhancement specialist for over a decade. She holds additional certifications in nutrition coaching from Precision Nutrition, and pre/post-natal exercise from the American Council on Exercise. As the daughter of a collegiate football coach who was never any good at sports, she understands how intimidating it can be to start an exercise regimen. That’s why she’s committed to making fitness accessible to everyone—no matter their experience level.