Strengthen Your Hips to Maintain Your Gait
As we age, maintaining mobility and independence becomes increasingly important. One key factor in sustaining a strong and stable gait is hip strength—specifically, the strength of the gluteus medius muscle. So, strengthen your hips to maintain your gait. The gluteus medius is responsible for stabilizing the pelvis when walking, running, or standing on one leg. When this muscle weakens, individuals often unconsciously adjust their gait to compensate, leading to a shortened, widened, and slower stride. This shift can result in shuffling rather than propelling forward with each step, a pattern commonly associated with aging. Fortunately, by strengthening the gluteus medius, it is possible to maintain a more natural, stable, and efficient gait, reducing the risk of falls and preserving independence.
Strengthen Your Hips to Maintain Your Gait
Exercises to Strengthen the Gluteus Medius
To combat hip weakness and maintain proper walking mechanics, incorporating targeted exercises is essential. Two of the most effective movements for strengthening the gluteus medius are 1 leg balance movements and performing resistance band side steps.
1 Leg Balance
This simple yet effective exercise improves balance and hip stability and can be done anytime, anywhere, without any equipment.
- Stand tall with your feet hip-width apart.
- Engage your core and slowly lift one foot off the ground, balancing on the opposite leg.
- Hold this position for 20-30 seconds building up to a minute, ensuring that your hips remain level. Avoid collapsing into one hip.
- Switch legs and repeat.
- Perform 2-3 sets per leg.
- For added difficulty, try adding upper body strength movements, closing your eyes, or standing on a soft surface.
-
- Hip Strengthening Exercise
-
- Hip Strengthenting Exercise
Resistance Band Side Steps
This exercise activates and strengthens the gluteus medius, improving lateral stability.
- Place a resistance band around your legs, just above your knees or ankles.
- Stand with your feet hip-width apart and slightly bend your knees into a mini squat.
- Step laterally to one side, keeping tension in the band and maintaining an athletic posture.
- Bring the other foot in to return to the starting position, keeping resistance in the band at all times.
- Continue for 20-30 seconds and build up to a minute.
- Complete 2-3 sets.
Hip Strengthening Exercise
By consistently performing these exercises, you can maintain a quicker, more stable stride, reducing the risk of falls and increasing overall confidence in movement. A strong gluteus medius supports proper posture and movement mechanics, allowing for continued independence and a more active lifestyle well into older age. Prioritize strengthening your hips to maintain your gait and ensure mobility and stability for years to come.
Yours in health & fitness,
Sherri McMillan
Bridge Your Way To Strong Hips
Sherri McMillan
Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.