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Hip Flexion Exercise | Standing Hip and Thigh Strength for Older Adults

The hip flexion exercise is a standing, chair-supported movement that strengthens the front of the hips and thighs.
It helps older adults improve walking, stair climbing, and balance while supporting independence in daily activities.

How to Do the Hip Flexion Exercise with Chair Support

INSTRUCTIONS:

  • Stand tall behind a sturdy chair, holding lightly onto the backrest for support.

  • Keep your feet hip-width apart and your posture upright.

  • Slowly lift one knee up toward your chest, keeping your back straight.

  • Lower your leg back down with control.

  • Repeat for the desired number of repetitions, then switch legs.

TIPS:

  • Keep your chest lifted and shoulders relaxed.

  • Lift your knee only as high as comfortable — don’t lean backward.

  • Move slowly to challenge balance and control.

  • Breathe out as you lift, breathe in as you lower.

MUSCLES WORKED:

  • Hip flexors (front of hips)

  • Quadriceps (front of thighs)

  • Core (for stability)

BENEFITS:

  • Strengthens the hip flexors for walking, stepping, and climbing stairs.

  • Improves balance and stability.

  • Supports mobility and independence in daily activities.

  • Reduces risk of falls by strengthening stepping movements.

BEGINNER VERSION:

  • Hold firmly onto the chair with both hands for extra support.

  • Lift the knee only a small amount (a few inches).

  • Perform fewer repetitions and build up gradually.

PROGRESSION OF EXERCISE:

  • Lift the knee higher toward hip level.

  • Hold the knee up for 2–3 seconds before lowering.

  • Perform with just one hand on the chair or without holding for more balance challenge.

  • Add light ankle weights or a resistance band for extra resistance.