4 bench exercises to restore hip mobility after age 60

If you want to maintain an active and independent life, hip mobility is key.

Hip mobility is essential if you want to maintain an active and independent life. It can help you stay flexible and balanced while preventing falls. Healthy, mobile hips it also prevents the knee joints and lower back from working. As you age, maintaining hip mobility is important, and we spoke to an expert to find out exactly. Dr. James Bayzikassociate professor of physical therapy at Arcadia University in Glenside, PA, who is a subject matter expert, shares four stars bench exercises which restores hip mobility faster than yoga after 60.

“Loss of hip motion is not just caused by ‘aging.’ Aging causes changes in cartilage, connective tissue elasticity, muscle stiffnessand joint hydration, but exercise habits are just as important. Even active adults often lose hip mobility as modern movement patterns become repetitive. “Many people continue to walk or exercise, but stop training rotations, deep squats, floor transfers, and lateral movement patterns that help maintain full hip function,” explains Dr. Bayzik.

Sitting for long periods of time also keeps your legs arched, resulting in hip flexor stiffness, decreased pelvic motion, and abdominal weakness. Over time, your body will get used to less movement.

“Physical therapists often use the phrase ‘motion is the lotion,’ because joints and connective tissues work best when they are in regular motion. Gentle, consistent movement helps maintain motion, reduce stiffness, and improve confidence in movement—even later,” Dr. Bayzik said.

For many adults in their 60s and older, bench training provides a safer and more affordable option that delivers results.

“Resilience after 60 isn’t just about flexibility, it’s about maintaining the strength and confidence to continue independent movement,” adds Dr. Bayzik.

Below, Dr. Bayzik shares four bench exercises to add to your hip mobility routine.

March sat down

“Sitting marches are one of the most effective core exercises for restoring hip mobility because they actively train hip flexion while improving rotation, coordination, and trunk stability,” Dr. Bayzik tells us.

1. Start sitting on a chair with your feet wide on the floor.
2. Raise your left knee to hip height.
3. Lower.
4. Then, bring your right knee up to hip level.
5. Lower.
6. Maintain a stable position as you continue to “march”.
7. Do 2 to 3 sets of 10 to 15 marches on each leg once a day.

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Sitting Figure-4 Long

“The seated figure 4 is great for improving hip rotation, which is often one of the first movements adults lose as they age,” notes Dr. Bayzik. “This stretch also makes it more accessible and less intimidating than going down to the floor for traditional yoga poses.”

1. Start sitting on a high chair.
2. Cross one ankle over the opposite knee.
3. While keeping your back straight, gently lean forward until you feel a stretch in your hips and hamstrings.
4. Hold for 20 to 30 seconds before releasing.
5. Do 2 to 4 repetitions on each side once a day.

Sitting down

“If I could only prescribe one lower-body exercise for older adults, the sit-to-stand would be number one,” says Dr. Bayzik. “This movement strengthens the hamstrings, quadriceps, core, and core while improving balance and mobility. Most importantly, it directly teaches one of the most important forms of daily movement: standing independently and safely. This is critical for long-term function and preventing falls.”

1. Begin by sitting in front of a sturdy chair with your feet under your knees.
2. Bend forward a little.
3. Try to stand up without using your knees, hands or extra support.
4. Use the controls to slowly sit up.
5. Do 2 to 3 sets of 8 to 12 repetitions with rest if needed between sets.

Seated hip abduction presses

“Seated hip abduction presses target the lateral hip muscles that stabilize the pelvis when walking and standing,” notes Dr. Bayzik. “These muscles, especially the gluteus medius, are important for balance, walking efficiency and stress reduction.
knees and lower back. When they become weak, people often compensate with shorter strides, slower speeds, and decreased confidence in movement. This is one reason many older adults feel ‘stiff’ even if flexibility is not severely limited.”

1. Start sitting on a high chair.
2. Place a resistance band around your thighs or gently press your knees into your hands.
3. Slowly return to neutral.
4. Perform 2 to 3 sets of 10 to 15 repetitions, holding 1 to 2 seconds at the end of each press, three to five times per week.

Alexa Mellardo