5 Chair Exercises For Stronger Hips & Easier Walking

Sitting doesn’t have to be all bad:

Are you sitting comfortably?

Then we’ll begin:

1. Seated march: sit tall in a firm chair, and lift your knees (alternating one and then the other and repeat), keeping your core engaged and avoiding leaning backwards; if needed, begin by lifting only your heels—this will still activate the fronts of your hips.
   • Benefits: strengthens the hip flexors and core, helping with walking, taking larger steps, and overall hip function.
2. Seated side step: sit near the edge of the chair, and move one knee and foot out to the side while keeping them aligned, then return to the starting position without letting your foot travel outside your knee. You can also put a resistance band above your knees, keeping light tension on the band throughout the movement, and continue stepping one leg out and back in under control.
   • Benefits: improves inner-thigh mobility and strengthens the muscles on the sides of your hips that support walking, balance, and stair climbing.
3. Pillow squeeze: put a pillow or ball between your knees, sit tall with your knees aligned over your ankles, gently squeeze the thing (whatever you chose), and then relax without letting your legs drift apart.
   • Benefits: activates and strengthens your inner-thigh muscles while helping reduce feelings of groin and inner-thigh tightness.
4. Heel push-down: sit near the edge of the chair with your knees bent, and press one heel firmly into the floor, feeling your glutes and the backs of your thighs contract before relaxing. You can also press both heels into the floor at the same time to create a stronger glute contraction while remaining seated.
   • Benefits: strengthens your glutes and posterior hip muscles that assist with walking, climbing stairs, and general hip support.
5. Straight leg raise: sit near the edge of the chair, straighten one leg with your toes pointing upwards, tighten your thigh by pressing your knee down, then lift and lower your leg slowly. If you need to make it easier, you can do a controlled kick-out instead of a full leg raise, or slide your heel forwards along the floor for additional support.
   • Benefits: strengthens the fronts of your hips, your thighs, and your core, improving support for the front of the hip joint.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

You might also like:

Stand Up For Your Health (Or Don’t) ← our main feature on this also includes more things you can do if you must sit, to make sitting less bad!

Take care!