4 Chair Exercises That Strengthen Your Hips Better Than Gym Machines After 60 - Eat This Not That

What the report says

Eat This, Not That reported on July 25, 2026, that longtime personal trainer Michael Betts recommends four chair-based exercises to help adults over 60 improve hip strength, balance and mobility without using gym machines. Betts, identified by the publication as director and co-founder of TRAINFITNESS in the UK, said hip strength is closely tied to independence in later life and is often weakened by years of sitting.

The article explains that common problems after 60 can include underactive glutes, tight hip flexors, weak outer-hip muscles and reduced ability to rotate the leg outward. It says those issues can affect everyday tasks such as standing from a chair, walking, climbing stairs, getting into a car or putting on socks. The piece also argues that chair exercises may be more practical than gym machines because they are accessible at home and require the body to stabilize itself in ways closer to daily movement.

The four exercises highlighted are sit-to-stand, seated march, standing side leg lift and standing hip extension. According to the article, sit-to-stand targets the glutes, quadriceps and hamstrings; seated march works the hip flexors and trunk; side leg lifts focus on the glute medius; and hip extensions emphasize the glute max. Suggested repetitions include 10 to 15 sit-to-stands, 20 total seated marches, and 10 repetitions per side for the two standing movements.

Eat This, Not That also included safety guidance, advising people with recent hip surgery, recent hip or knee replacement, active hip arthritis, or significant balance issues to consult a doctor or physiotherapist before starting. The article says sharp pain, numbness, tingling or repeated dizziness should prompt stopping and seeking medical advice, and it recommends using a sturdy, non-wheeled chair.