10 Chair Exercises to Strengthen Your Hips Safely at Home
Having hip strength has an impact on our day-to-day activities, including walking, standing, balancing and getting up from chairs. If you sit for long periods throughout your day, have stiff hips, or simple want a lower impact way to increase your physical activity; chair exercises are an excellent option.
In this article, you will learn 10 chair exercises to strengthen hips safely at home without any expensive equipment, while only having to be sitting in a chair for a short time. These moves are gentle, straightforward, and suitable for most fitness levels.
Why Use Chair Exercises to Strengthen Your Hips?
Chair exercises are especially effective when you:
- Sit for long periods throughout your day;
- Need a low-impact form of exercise;
- Are coming back to exercise at this time;
- Prefer to work out at your home;
Chair exercises offer a way to strengthen your hip muscles without applying undue stress on the knee and lower back. All you need is a sturdy chair and a few minutes.
Tips to Consider Before Starting Chair Exercises:
- Sit in a stable chair. (With no wheels)
- Keeps your feet flat on the floor;
- Move at a moderate pace and maintain a steady breathing pattern;
- Stop immediately if you feel pain or discomfort.
10 Chair Exercises to Strengthen Your Hips
1. Seated Marches
Sit upright and lift one knee toward your chest, then lower it. Switch legs.
Benefits: Increases mobility and strengthens hip flexibility
Reps: 10–12 per leg
2. Seated Leg Lifts
Straighten one leg in front of you and hold for a few seconds before lowering.
Benefits: Strengthens the lower body and hips.
Reps: 10 per leg
3. Chair Hip Abduction
With feet flat, slowly move one leg out to the side, then return.
Benefits: Strengthens outer hip muscles
Reps: 10–12 per side
4. Seated Knee Opens
Place hands on knees and gently open them outward, then return to center.
Benefits: Improves hip flexibility and control
Reps: 12–15
5. Heel Slides
Slide one foot forward along the floor, then pull it back.
Benefits: Supports smooth hip motion
Reps: 10 per leg
6. Seated Hip Circles
Lift one foot slightly and slowly move it in small circles.
Benefits: Increases hip joint mobility
Reps: 5 circles each direction per leg
7. Chair Glute Squeeze
Sit tall and squeeze your glute muscles, hold for 5 seconds, then relax.
Benefits: Supports hip stability
Reps: 10–15
8. Seated Inner Thigh Squeeze
Place a pillow or rolled towel between your knees and gently squeeze.
Benefits: Strengthens inner hip muscles
Reps: 10–12
9. Alternating Toe Taps
Tap one foot forward and back while seated, then switch.
Benefits: Improves coordination and hip control
Reps: 15 per leg
10. Sit-to-Stand (Assisted)
Use the chair arms if needed. Slowly stand up and sit back down.
Benefits: Strengthens hips and legs together
Reps: 8–10
How often should you do these chair exercises?
When you perform these chair exercises, you should do so 3-5 days a week for maximum effectiveness. Start out slow and build up your number of repetitions over time. Whenever possible, add some gentle stretching to your routine as well.
Consistency is more important than trying to push yourself too hard.
Follow these guidelines for safe hip chair exercises:
- Always perform your movements under control.
- Do not lock your knees.
- Always maintain good posture.
- Use a non-slip chair when performing any of the exercises.
If you have any health issues, please see a qualified professional before starting any new exercises.
Final Words
You don’t need a gym or complicated routines to strengthen hips. The pool of chair exercises is easy to perform, safe, and effective. Whether you’re just starting out or looking for something gentle, adding these moves to your routine keeps you moving and feeling better in the long run.
