Six Bed-Based Moves Target Hip Strength for Adults Over 60

Key points

• Karly Mendez, PhD, from Memorial Hermann Rockets Sports Medicine Institute, recommends six specific bed exercises to restore hip strength in adults over 60.
• The exercises include glute bridges, side-lying leg lifts, supine marching, clamshells, heel slides, and glute squeezes.
• Mendez explains that bed workouts provide a stable surface and natural movement planes, unlike gym machines that lock users into fixed motions.
• These exercises are described as safer for aging adults because they reduce load on joints, do not require balance, and allow for easy modification.
• The routine aims to strengthen glutes, hip abductors, and core stability to improve walking mechanics and pelvic stability.

Background

This story follows a series of recent articles on accessible strength training for older adults. In July 2026, coverage highlighted chair-based exercises for hip strength and leg mobility, emphasizing independence and balance. Additionally, August 2026 reports discussed the importance of consistent strength training to preserve muscle mass in aging populations, noting that regular activity helps maintain lean mass and functional strength. The current focus on bed-based exercises expands on these themes by offering a low-impact alternative that requires minimal equipment and space.

Why it matters

For adults over 60, maintaining hip strength is critical for preventing falls and preserving daily mobility. Bed-based exercises offer a practical solution for those with joint pain or balance issues, providing a safe way to build strength without the risks associated with high-impact activities or complex gym equipment. By focusing on natural movement patterns and core engagement, these exercises help older adults maintain independence and reduce the risk of injury in their daily lives.

What to watch

Individuals interested in this routine should start with the six listed exercises, ensuring proper form to avoid strain. As strength improves, they may progress to more challenging variations or incorporate these moves into a broader fitness regimen. Consulting with a healthcare provider is recommended for those with recent hip surgery or specific balance concerns to ensure the exercises are appropriate for their condition.