{"id":83297,"date":"2025-11-18T18:04:38","date_gmt":"2025-11-18T18:04:38","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=83297"},"modified":"2025-11-18T18:04:38","modified_gmt":"2025-11-18T18:04:38","slug":"standing-hip-exercises-for-seniors","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/","title":{"rendered":"How Standing Hip Exercises for Seniors Can Improve Your Health"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/#What_Are_Standing_Hip_Exercises_for_Seniors\" >What Are Standing Hip Exercises for Seniors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/#Why_Do_Older_People_Have_Hip_Problems\" >Why Do Older People Have Hip Problems?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/#Why_Do_Hips_Get_Weak_and_Tight_as_We_Age\" >Why Do Hips Get Weak and Tight as We Age?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/#Is_It_Possible_to_Strengthen_Hips_for_Seniors\" >Is It Possible to Strengthen Hips for Seniors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/#What_Are_Some_Gentle_Standing_Hip_Exercises_for_Seniors\" >What Are Some Gentle Standing Hip Exercises for Seniors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/#What_Is_the_Most_Effective_Hip_Exercise\" >What Is the Most Effective Hip Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">We all know how important it is to keep moving as we age. And there\u2019s one area of the body that really supports our everyday freedom: the hips. Strong, stable hips are your best friends for everything from walking the dog to simply getting out of a chair without a second thought.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Hip_Exercises_For_Seniors\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Pilatesseniorwomen1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thankfully, you don\u2019t need to get down on the floor to work them. There are plenty of standing hip exercises to choose from. This article will go over a few different hip exercises while also explaining the importance of functional hips. We\u2019ll explore a few simple moves you can easily weave into your day. Our science-backed info is what you need to make a well-rounded workout plan.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Standing_Hip_Exercises_for_Seniors\"><\/span><b>What Are Standing Hip Exercises for Seniors?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Standing hip exercises for seniors are low-impact movements that are designed to strengthen the muscles around the hips. They aim to improve balance and increase flexibility (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/01924788.2015.1089703?utm_source=researchgate\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The exercises also include hip flexor stretches for seniors to help maintain flexibility and ease of movement during daily activities. Most standing hip exercises are easy to perform as they target beginners or seniors. They give you a good head start in the world of movements, and later, you can take your routines one step ahead when you feel your body is prepared to do so.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Hip_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80974\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Cover-1-1024x640.png\" alt=\"standing hip exercises for seniors\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Cover-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Cover-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Cover-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Cover-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Cover-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Do_Older_People_Have_Hip_Problems\"><\/span><b>Why Do Older People Have Hip Problems?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Older people commonly develop hip problems primarily due to three interconnected factors (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3991856\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The natural deterioration of joint cartilage<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A decline in bone density<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle weakness and imbalance<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These changes increase the risk of painful conditions and serious injuries. A few common hip-related issues seniors may face are:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Hip Fractures<\/b><\/p>\n<p><span style=\"font-weight: 400;\">A hip fracture is a break in the upper part of the femur (thighbone) (<\/span><a href=\"https:\/\/orthoinfo.aaos.org\/en\/diseases--conditions\/hip-fractures\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Traumatic Fracture:<\/b><span style=\"font-weight: 400;\"> In older adults, these are often caused by a fall due to weakened, brittle bones from conditions such as osteoporosis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK543829\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stress Fracture:<\/b><span style=\"font-weight: 400;\"> This is a hairline crack in the bone that is caused by repetitive stress or overuse, such as during strenuous sports or training (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/stress-fracture\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). They are common in athletes, but can also occur in older adults with reduced bone density.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Key Symptom:<\/b><span style=\"font-weight: 400;\"> Acute pain, usually in the groin and upper thigh, and often the inability to bear weight.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Hip_Exercises_For_Seniors\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><b>Bursitis<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Bursitis occurs when a bursa, a small fluid-filled sac that cushions bones, muscles, and tendons, becomes inflamed.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cause:<\/b><span style=\"font-weight: 400;\"> It\u2019s usually caused by repetitive movements that overwork the hip joint or by putting pressure on it for too long. This irritation makes the bursa swell and become painful (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK513340\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Location:<\/b><span style=\"font-weight: 400;\"> The most common form of trochanteric bursitis in the hip affects the bursa over the bony area on the outside of the hip (called the greater trochanter) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK557433\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Key Symptom:<\/b><span style=\"font-weight: 400;\"> Pain and tenderness on the outside of the hip often worsen with movement or when lying on the sore side.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Tendinitis (or Tendinopathy)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Tendinitis happens when a tendon (the thick cord connecting muscle to bone) becomes irritated or inflamed.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cause:<\/b><span style=\"font-weight: 400;\"> It usually develops from repetitive movements or overuse, which cause small tears and swelling in the tendon. As we age, tendons also lose flexibility, which makes them more prone to injury (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0011502921001905\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Location:<\/b><span style=\"font-weight: 400;\"> In the hip, tendinitis often affects the hip flexors (where the thigh meets the hip) or the tendons on the outer side of the hip. This can sometimes occur with bursitis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Key Symptom:<\/b><span style=\"font-weight: 400;\"> Pain and tenderness around the joint that worsens with movement.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Hip_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80978\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Cover-5-1024x640.png\" alt=\"standing hip exercises for seniors\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Cover-5-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Cover-5-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Cover-5-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Cover-5-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Cover-5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Muscle or Tendon Strain<\/b><\/p>\n<p><span style=\"font-weight: 400;\">A muscle or tendon strain is an injury where the muscle fibers or tendons are overstretched or torn.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cause:<\/b><span style=\"font-weight: 400;\"> Strains are caused by repeated activities or sudden movements that put excessive load on the muscles, tendons, and ligaments supporting the hips. This can lead to inflammation and pain, usually preventing the joint from moving (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK230857\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Example:<\/b><span style=\"font-weight: 400;\"> A hip flexor strain affects the muscles that allow you to lift your knee or flex your hip. These muscles are often injured during sprinting or sudden movements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Key Symptom:<\/b><span style=\"font-weight: 400;\"> Pain, swelling, stiffness, or muscle spasms in the affected area, and sometimes a limited range of motion.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">So yes, aging is a process that can hit you hard. However, if you try to keep your muscles strong and fuel your body with <a href=\"https:\/\/betterme.world\/articles\/low-impact-workout\/\">low-impact workouts<\/a> (and sometimes high-impact workouts), you can make this time easier for yourself.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/5-exercises-for-seniors\/\">5 Exercises for Seniors: Build Strength, Balance, and Mobility<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Do_Hips_Get_Weak_and_Tight_as_We_Age\"><\/span><b>Why Do Hips Get Weak and Tight as We Age?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hip problems are common in older adults, with hip fractures affecting 1 in 3 women and 1 in 12 men over their lifetime (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3597289\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). And around 14.3% of people aged 60 and older experience significant hip pain (<\/span><a href=\"https:\/\/advancesinrheumatology.biomedcentral.com\/articles\/10.1186\/s42358-024-00350-6#:~:text=Hip%20fractures%20are%20associated%20with,falls%20%5B7%2C%208%5D.\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400;\">There are a few key reasons your hips can start to feel weak or tight as you age.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, with time, our muscles can naturally lose their strength. This is a process called sarcopenia. When the hip muscles, such as the glutes, weaken, everyday movements become harder, and balance can suffer (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3597289\/#:~:text=It%20has%20been%20estimated%20that%201%20in,mortality%2C%20loss%20of%20independence%2C%20and%20financial%20burden.\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Sitting for long hours or not exercising enough can worsen this, as the hip muscles aren\u2019t used regularly and start to shrink.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Hip_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80979\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Cover-6-1024x640.png\" alt=\"standing hip exercises for seniors\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Cover-6-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Cover-6-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Cover-6-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Cover-6-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Cover-6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Joint changes also play a role. As we age, the cartilage in our hip joints wears down, which can lead to stiffness and pain. At the same time, some muscles become tight to compensate for the weakness in others. For example, sitting too much shortens the hip flexors, pulling on the pelvis and causing discomfort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some hip exercises can help individuals suffering from hip-related issues. You don\u2019t need to be a senior to do these exercises. You can stretch those muscles at any age to relieve the tension in your hips and become more mobile.<\/span><\/p>\n<p><em><strong>Read more:<\/strong><a href=\"https:\/\/betterme.world\/articles\/chair-yoga-exercises-for-seniors-2\/\"> 7 Chair Yoga Exercises for Seniors to Relieve Stiffness<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Possible_to_Strengthen_Hips_for_Seniors\"><\/span><b>Is It Possible to Strengthen Hips for Seniors?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, seniors can strengthen their hips. The evidence mentioned earlier shows that strong hips are essential for balance, walking easily, and preventing falls. You can work on this by doing simple exercises regularly. Look for <a href=\"https:\/\/betterme.world\/articles\/wall-pilates-for-women-over-60\/\">low-impact workouts<\/a> that include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/upper-body-chair-exercises-for-seniors\/\">Chair exercises for seniors<\/a>, such as sitting marches or lifting one leg out to the side while seated.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing exercises include standing behind a sturdy chair and gently lifting your leg straight back or out to the side for support.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A study published in the Journal of Geriatric Physical Therapy followed a group of independent seniors who joined a 12-week exercise program. The program involved standing up, stepping, balancing, and strength work (not just sitting-based). By the end of it, participants could hold their balance better, and their hip muscles (particularly those on the outer side of the hip) were stronger than those who didn\u2019t exercise. Those who did nothing lost strength (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31592997\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note:<\/span><span style=\"font-weight: 400;\"> Always check with your doctor before you start any new exercise routine.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Hip_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81021\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-loop-bands-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-loop-bands-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-loop-bands-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-loop-bands-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-loop-bands-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-loop-bands-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Gentle_Standing_Hip_Exercises_for_Seniors\"><\/span><b>What Are Some Gentle Standing Hip Exercises for Seniors?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below are a few simple <a href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-hips\/\">hip-strengthening exercises<\/a> seniors can safely do while standing. These moves improve flexibility, balance, and stability. All you need is a sturdy chair or countertop for support.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Side Leg Raises<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall behind a chair, holding the back for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lift one leg out to the side without leaning your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a few seconds, then lower it back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-12 times per leg.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Hip Marches<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand straight and hold a chair for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one knee toward your chest as if marching in place.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower it slowly and switch sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10-12 marches per leg.<\/span><\/li>\n<\/ol>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Hip_Exercises_For_Seniors\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<p style=\"text-align: center;\"><b>Standing Hip Extensions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold onto a chair and stand tall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently move one leg straight back without bending your knee or leaning forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a moment, then bring it back in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-12 times on each side.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Mini Squats<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and hold onto a chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees slightly as if you\u2019re about to sit down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight and don\u2019t go too low.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to standing and repeat 8 to 10 times.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">These gentle standing moves are safe and practical exercises to strengthen the hips while improving balance and mobility.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Hip_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81049\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-weight-bands-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-weight-bands-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-weight-bands-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-weight-bands-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-weight-bands-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-weight-bands.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Most_Effective_Hip_Exercise\"><\/span><b>What Is the Most Effective Hip Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One of the best standing hip exercises for seniors at home is the hip circles move. It\u2019s easy and gentle and helps loosen stiff joints while building strength around the hips.<\/span><\/p>\n<p><b>How to do it:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall and hold the back of a chair for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your weight onto one leg and lift the other foot slightly off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly move your lifted leg in small circles: five times in one direction, then five in the other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch legs and repeat.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This simple exercise can keep your hips flexible and make everyday movements smoother and more comfortable.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Hip_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81016\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ball-5-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ball-5-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ball-5-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ball-5-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ball-5-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ball-5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\">\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Hip_Exercises_For_Seniors\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Pilatesseniorwomen2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Don\u2019t let age slow you down. Keeping your hips strong is entirely achievable and one of the best things you can do for your health as a senior. You don\u2019t need a fancy gym or complicated equipment to make a difference. Simple movements, such as daily walking and targeted exercises, are your best friends.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key takeaway is to embrace a balanced routine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Move More, Sit Less:<\/b><span style=\"font-weight: 400;\"> Make walking a regular habit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep It Simple:<\/b><span style=\"font-weight: 400;\"> Use resources such as <a href=\"https:\/\/betterme.world\/articles\/core-chair-exercises\/\">chair exercises for seniors<\/a> and basic standing exercises to build strength and stability safely.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stretch:<\/b><span style=\"font-weight: 400;\"> Never skip flexibility training. Regaining and maintaining your range of motion is crucial for feeling good and moving freely.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Start slow, stay consistent, and remember that even small amounts of regular exercise can improve your overall quality of life. Get moving!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We all know how important it is to keep moving as we age. And there\u2019s one area of the body that really supports our everyday freedom: the hips. Strong, stable hips are your best friends for everything from walking the dog to simply getting out of a chair without a second thought. Thankfully, you don\u2019t [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":83320,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[54],"tags":[],"coauthors":[45],"class_list":["post-83297","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leg-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Standing Hip Exercises for Seniors Can Improve Your Health - BetterMe<\/title>\n<meta name=\"description\" content=\"The best \u2605 STANDING HIP EXERCISES FOR SENIORS \u27a4 Quick, safe routines to increase your hip strength, stability, and everyday walking confidence.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Standing Hip Exercises for Seniors Can Improve Your Health\" \/>\n<meta property=\"og:description\" content=\"The best \u2605 STANDING HIP EXERCISES FOR SENIORS \u27a4 Quick, safe routines to increase your hip strength, stability, and everyday walking confidence.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-739-standing-hip-exercises-for-seniors-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"How Standing Hip Exercises for Seniors Can Improve Your Health\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/\"},\"wordCount\":1730,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-739-standing-hip-exercises-for-seniors.png\",\"articleSection\":[\"Leg Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">We all know how important it is to keep moving as we age. And there\u2019s one area of the body that really supports our everyday freedom: the hips. Strong, stable hips are your best friends for everything from walking the dog to simply getting out of a chair without a second thought.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Thankfully, you don\u2019t need to get down on the floor to work them. There are plenty of standing hip exercises to choose from. This article will go over a few different hip exercises while also explaining the importance of functional hips. We\u2019ll explore a few simple moves you can easily weave into your day. Our science-backed info is what you need to make a well-rounded workout plan.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are Standing Hip Exercises for Seniors?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Standing hip exercises for seniors are low-impact movements that are designed to strengthen the muscles around the hips. They aim to improve balance and increase flexibility (<\/span><a href=\\\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/01924788.2015.1089703?utm_source=researchgate\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). The exercises also include hip flexor stretches for seniors to help maintain flexibility and ease of movement during daily activities. Most standing hip exercises are easy to perform as they target beginners or seniors. They give you a good head start in the world of movements, and later, you can take your routines one step ahead when you feel your body is prepared to do so.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Hip_Exercises_For_Seniors\\\"><img class=\\\"aligncenter size-large wp-image-80974\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Cover-1-1024x640.png\\\" alt=\\\"standing hip exercises for sen ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/\",\"name\":\"How Standing Hip Exercises for Seniors Can Improve Your Health - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-739-standing-hip-exercises-for-seniors.png\",\"description\":\"The best \u2605 STANDING HIP EXERCISES FOR SENIORS \u27a4 Quick, safe routines to increase your hip strength, stability, and everyday walking confidence.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-739-standing-hip-exercises-for-seniors.png\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-739-standing-hip-exercises-for-seniors.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Leg Workouts\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/leg-workouts\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"How Standing Hip Exercises for Seniors Can Improve Your Health\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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And there\u2019s one area of the body that really supports our everyday freedom: the hips. Strong, stable hips are your best friends for everything from walking the dog to simply getting out of a chair without a second thought.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Thankfully, you don\u2019t need to get down on the floor to work them. There are plenty of standing hip exercises to choose from. This article will go over a few different hip exercises while also explaining the importance of functional hips. We\u2019ll explore a few simple moves you can easily weave into your day. Our science-backed info is what you need to make a well-rounded workout plan.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are Standing Hip Exercises for Seniors?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Standing hip exercises for seniors are low-impact movements that are designed to strengthen the muscles around the hips. They aim to improve balance and increase flexibility (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/01924788.2015.1089703?utm_source=researchgate\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The exercises also include hip flexor stretches for seniors to help maintain flexibility and ease of movement during daily activities. Most standing hip exercises are easy to perform as they target beginners or seniors. They give you a good head start in the world of movements, and later, you can take your routines one step ahead when you feel your body is prepared to do so.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Hip_Exercises_For_Seniors\"><img class=\"aligncenter size-large wp-image-80974\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Cover-1-1024x640.png\" alt=\"standing hip exercises for sen ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/","url":"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/","name":"How Standing Hip Exercises for Seniors Can Improve Your Health - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-739-standing-hip-exercises-for-seniors.png","description":"The best \u2605 STANDING HIP EXERCISES FOR SENIORS \u27a4 Quick, safe routines to increase your hip strength, stability, and everyday walking confidence.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-739-standing-hip-exercises-for-seniors.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-739-standing-hip-exercises-for-seniors.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/standing-hip-exercises-for-seniors\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Leg Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/leg-workouts\/"},{"@type":"ListItem","position":5,"name":"How Standing Hip Exercises for Seniors Can Improve Your Health"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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