Hip and Glute Support in Midlife

Hips and Glutes

Mobility • Strength • Stability

Your hips and glutes play an important part in walking, climbing stairs, rising from a chair, maintaining balance and supporting the movement of your pelvis, knees and lower back. When these areas feel strong and mobile, many everyday activities can feel more comfortable and confident.

During midlife, longer periods of sitting, changes in activity, previous injuries or doing too much too quickly can contribute to stiffness, weakness or discomfort around the hips and buttocks.

This guide will help you understand this area, introduce gentle ways to maintain mobility and build strength, and recognise when ongoing or unusual symptoms need professional assessment.

What Your Body May Be Telling You

Discomfort around the hips and glutes can show up in different ways. Paying attention to where you feel it, when it appears and how it responds to movement can help you decide what support may be appropriate.

You may notice:

stiffness around the hips after sitting or resting for a long time
an ache in the groin, outer hip, buttock or upper thigh
discomfort when walking, climbing stairs or rising from a chair
tenderness or discomfort when lying on one side
one hip feeling less mobile, strong or stable than the other
difficulty bending down, putting on shoes or getting in and out of a car
symptoms appearing after a sudden increase in walking, exercise or other activity

These experiences do not necessarily mean that something is damaged. Hip discomfort can have several possible causes, and the location of pain does not always identify the structure involved. Notice whether the symptoms are improving, remaining the same or beginning to interfere with sleep and everyday activities.

This guide is intended to support general movement and strength. Persistent, worsening or unexplained symptoms should be assessed by a qualified healthcare professional.

What this guide can help you practise ---->

1. Moving your hips regularly through a comfortable range.

2. Building strength in the glutes and the muscles that support your hips and pelvis.

3. Breaking up long periods of sitting and varying your position throughout the day.

4. Increasing walking, exercise and other activity gradually while noticing how your body responds.

5. Recognising when self-care is not the right next step and professional assessment may be needed.

Understanding Your Hips and Glutes

The hip is a strong ball-and-socket joint connecting the top of the thigh bone to the pelvis. Its structure allows the leg to move forwards, backwards, sideways and in rotation while also providing stability when you stand, walk and carry load.

The glutes are a group of muscles around the back and sides of the hips. They help move the leg, support the pelvis and keep it more level when you walk, climb stairs or balance on one leg. The muscles of the abdomen, pelvic floor and thighs also contribute to control and stability around this area.

Healthy movement does not depend on one muscle working alone. Your joints, muscles, tendons and nervous system continually coordinate to meet the demands of each activity. This is why hip and glute support should include comfortable mobility, gradual strengthening, balance and regular everyday movement.

Feeling stiff or uncomfortable does not automatically mean that your hips are weak or damaged. Symptoms can arise from different structures and may also be influenced by changes in activity, recovery and the amount of load your body is accustomed to managing. The aim is not to force greater flexibility or perfect alignment, but to build movement options and strength that support the life you want to lead.

Common Experiences in Midlife

Midlife does not automatically cause hip problems. However, changes in routine, activity levels, recovery, previous injuries and the physical demands of work or caring responsibilities can affect how this area feels and functions.

Stiffness after sitting

The hips may feel stiff when you first stand after working at a desk, driving or relaxing for a long time. This often eases once you begin moving.

Outer-hip discomfort

Pain or tenderness may be felt over the bony area at the side of the hip and can sometimes extend into the outer thigh. It may be more noticeable when lying on that side, walking uphill, climbing stairs or standing on one leg.

Groin or front-of-hip discomfort

Some hip-joint symptoms are felt closer to the groin or front of the thigh. You may notice them during deeper bending, when putting on shoes or when getting in and out of a low chair or car.

Reduced strength or stability

Climbing stairs, rising from a chair or balancing on one leg may feel more demanding than it once did. This can reflect a temporary reduction in strength, balance or confidence rather than a single underlying problem.

Discomfort after doing more than usual

A longer walk, a new exercise class or a sudden return to activity can ask more of the hips and glutes than they are currently prepared for. Adjusting the amount temporarily and rebuilding gradually may be more helpful than stopping movement completely.

Symptoms that may come from elsewhere

Pain felt in the buttock or around the hip does not always begin in the hip joint. The lower back, nearby muscles, tendons and nerves can also contribute, which is why persistent or unclear symptoms may benefit from professional assessment.

These experiences are not an inevitable part of getting older. With appropriate movement, progressive strengthening and support where needed, the hips and glutes can remain capable and adaptable throughout midlife and beyond.

Daily Habits That May Help

Small actions repeated throughout the day can help your hips remain mobile and give the gluteal muscles regular opportunities to work. You do not need to complete a formal workout every time you want to support this area.

Change position regularly

Avoid staying in one position for too long. Stand up, take a short walk or gently move your hips after extended periods of sitting.

Vary the way you move

Walking, climbing stairs, bending, reaching and occasionally changing direction expose the hips to different movements. Variety can be more helpful than repeating the same activity in exactly the same way every day.

Use everyday opportunities to build strength

Rising from a chair with control, walking up stairs and carrying manageable shopping bags all require the hips and glutes to contribute. Treat these as useful movement opportunities rather than tasks to rush through.

Increase activity gradually

Build walking distance, hills, exercise sessions and resistance in manageable steps. A sudden increase may leave the area feeling more uncomfortable than a gradual progression.

Choose a comfortable sitting position

Use a chair that allows your feet to rest securely and makes it reasonably easy to stand. If a low or soft seat aggravates your hips, choose a firmer or slightly higher option when possible.

Make sleep more comfortable

If lying on one side feels uncomfortable, try changing sides or placing a pillow between your knees. This can help keep the hips and legs in a more comfortable position.

Notice the overall response

A movement may feel mildly challenging without being harmful. Pay attention to whether symptoms settle afterwards and whether you can continue your usual activities. Reduce the range, resistance or number of repetitions if discomfort becomes progressively worse.

Consistency matters more than trying to do everything perfectly. A little movement throughout the day, combined with gradual strengthening, can provide a practical foundation for maintaining hip and glute function.

Your Movement Response Matters

Movement does not always need to be completely sensation-free, but it should feel controlled and appropriate for you. Use your response during the activity and afterwards to decide whether to continue, adjust or stop.

Continue

The movement feels comfortable or produces only mild muscular effort. You can breathe normally, remain in control and continue using your usual movement pattern. Any temporary stiffness or tiredness settles and does not interfere with the rest of your day.

Adjust

The discomfort gradually increases, your movement becomes less controlled or you begin compensating by leaning, twisting or limping. Reduce the range, resistance, repetitions or duration and see whether the movement becomes more manageable.

Stop and seek advice

Stop if you experience sudden or severe pain, significant catching or giving way, new numbness or tingling, or you become unable to place weight through the leg. Movement is also not the right next step when the hip is hot, swollen or accompanied by feeling unwell.

Your response may vary from one day to another. Begin with what feels manageable today and progress according to how your body responds rather than what you think you should be able to do.

Gentle mobility

These movements are intended to explore a comfortable range rather than force a stretch. Move slowly, keep breathing and begin with a smaller range if the hips feel stiff. Try five to eight repetitions on each side unless a healthcare professional has advised you differently.

1. Seated hip march

Sit towards the front of a supportive chair with both feet resting on the floor. Keeping your upper body comfortable and steady, lift one foot a short distance and then lower it with control. Alternate sides without leaning backwards or forcing the knee higher.

2. Heel slide

Lie on your back with both legs comfortably extended. Slowly slide one heel towards you, allowing the hip and knee to bend. Slide the foot away again and repeat on the other side. Keep the movement smooth and remain within a comfortable range.

3. Gentle knee opening

Lie on your back with your knees bent and feet on the floor. Allow one knee to move gently out to the side while keeping the opposite leg and pelvis reasonably still. Bring the knee back to the centre and change sides. The movement can be very small.

4. Supported hip circles

Stand beside a stable chair or worktop and hold it lightly for support. Place your weight through one leg and lift the opposite foot just clear of the floor. Draw a small, slow circle with the knee, then change direction. Repeat on the other side.

5. Supported leg sweep

Stand tall while holding a stable surface. Move one leg gently forwards and backwards from the hip without swinging, arching your back or trying to reach a large range. Keep the standing knee soft and repeat on the other side.

These movements should feel gentle and controlled. Reduce the range or stop if discomfort becomes sharper, steadily increases or changes the way you move. Mobility work should leave you feeling the same or more comfortable afterwards—not significantly worse.

Useful Hip and Glute Strength Exercises

Strengthening the hips and glutes can support walking, balance, stair climbing and the ability to rise from a chair. Begin with one set of six to ten controlled repetitions, resting when needed. You do not have to complete every exercise, and fewer repetitions may be appropriate when you are starting.

1. Sit to stand

Sit near the front of a stable chair with your feet approximately hip-width apart. Lean forwards slightly from the hips and press through both feet to stand. Pause, then lower yourself back to the chair with control. Use the armrests or place your hands on your thighs if you need assistance.

2. Glute bridge

Lie on your back with your knees bent and feet resting on the floor. Gently press through your feet and lift your hips to a comfortable height. Avoid forcing your back into a large arch. Pause briefly, then lower slowly.

3. Supported standing hip abduction

Stand tall beside a stable chair or worktop. Keeping your toes facing forwards, move one leg a short distance out to the side without leaning your body in the opposite direction. Return with control and repeat before changing sides.

4. Supported hip extension

Hold a stable surface and stand with your weight evenly distributed. Move one leg a short distance behind you while keeping the knee reasonably straight and your body upright. Avoid arching your lower back. Return slowly and repeat on the other side.

5. Low step-up

Place one foot on a low, secure step. Press through that foot to bring yourself up, using a handrail or stable support if needed. Step down carefully and complete your repetitions before changing the leading leg. Begin with a low step and prioritise control over speed.

6. Side steps

Stand with your feet comfortably apart and knees relaxed. Take several small, controlled steps to one side and then return in the opposite direction. Keep your feet facing forwards and use a worktop for support if required.

Choose two or three exercises initially and allow your body time to adapt. When the movements feel controlled and no longer sufficiently challenging, progress one element at a time by adding a few repetitions, an additional set or modest resistance.

Your A Ten Minute Hips and Glutes Routine

This short routine combines mobility, strength and stability. Work at an unhurried pace, include pauses whenever needed and use a stable chair or worktop for support. Begin with fewer repetitions if you are returning to movement or currently experiencing mild discomfort.

Minutes 1–2: Gentle mobility

Begin with a seated hip march, alternating sides slowly. Stand when ready and complete a few small supported hip circles in each direction.

Minutes 3–4: Sit to stand

Complete controlled sit-to-stand repetitions from a stable chair. Press through both feet, stand comfortably and lower yourself back down without rushing. Rest briefly whenever your technique begins to change.

Minutes 5–6: Glute bridge

Lie on your back with your knees bent and feet on the floor. Lift and lower your hips through a comfortable range, pausing briefly at the top. If getting onto the floor is unsuitable, replace this with supported standing hip extensions.

Minutes 7–8: Hip abduction and extension

Hold a stable surface and complete several controlled standing hip-abduction repetitions on each side. Follow with several supported hip extensions, keeping the movements small and your upper body steady.

Minute 9: Side steps

Take small steps to one side and then return in the opposite direction. Use a worktop for support if required, and focus on quiet, controlled foot placement.

Minute 10: Reset

Finish with a gentle walk around the room or another short seated march. Allow your breathing to settle and notice how your hips feel before continuing with your day.

Try the routine two or three times a week initially, allowing recovery between sessions. Regular daily movement can continue alongside it. Progress by changing only one element at a time rather than adding more repetitions, greater resistance and a larger range all at once.

When to seek professional help

When to Seek Professional Help

Most episodes of back discomfort improve with time, gentle movement and a gradual return to normal activity. However, self-care is not always the right next step.

Arrange Professional Advice

Speak to your GP, a physiotherapist or another qualified healthcare professional if:

Your pain is becoming worse or is not beginning to improve.
Symptoms repeatedly interfere with sleep, work or everyday activities.
You experience persistent pain, tingling, numbness or weakness in one leg.
Your symptoms began after a fall, accident or injury.
You have unexplained weight loss, a history of cancer, osteoporosis or another condition that may affect your back.
You are unsure whether the movements in this guide are suitable for you.

Seek Urgent Medical Assessment If You Develop

New difficulty controlling or emptying your bladder or bowels.
Numbness or altered sensation around your genitals, buttocks or inner thighs.
New or rapidly worsening weakness or numbness in both legs.
Difficulty walking that has appeared suddenly.
Pain travelling down both legs, particularly when accompanied by numbness or weakness.
Severe back pain following a significant fall or accident.
Back pain accompanied by fever, chills or feeling very unwell.

These symptoms do not necessarily mean that something serious is wrong, but they require prompt medical assessment. In the UK, contact NHS 111 for urgent advice or attend A&E when advised. If you cannot travel safely or the situation appears life-threatening, call 999.

Always work within a comfortable range and stop any movement that causes sharp pain, increasing numbness, weakness or symptoms that concern you.

A Simple Way Forward

Supporting your back does not require perfect posture or a complicated exercise programme. Small, consistent actions can make everyday movement feel more comfortable and help you maintain the strength your body needs.

Try to focus on five simple principles:

Keep moving regularly. Gentle movement is often more helpful than remaining in one position for long periods.
Vary your positions. Sitting, standing, bending and resting can all be comfortable—the important thing is to change position regularly.
Build strength gradually. Strengthening your back, abdomen, hips and legs can help your body manage everyday activities with greater confidence.
Respond to the day you are having. Some days may suit a full routine, while others may call for gentler movement and more recovery.
Ask for support when you need it. Persistent, worsening or unusual symptoms deserve individual assessment from a qualified healthcare professional.

You do not need to transform everything at once. Begin with the movement or habit that feels most manageable, practise it consistently and build from there.

How to Progress

Progress does not have to mean making every exercise harder. It may mean moving with greater control, using a slightly larger comfortable range or completing everyday activities with more confidence.

When an exercise feels manageable and your symptoms remain settled, choose one small change:

add one or two repetitions
complete an additional set
slow the lowering part of the movement
use a slightly lower chair for sit-to-stand
increase the step height modestly
add light resistance, such as a suitable exercise band
extend a walk by a few minutes or include a gentle incline

Change only one element at a time and allow your body several sessions to adapt before progressing again. The final repetitions should feel purposeful, but you should still be able to maintain control and breathe normally.

If a progression causes a noticeable or lasting increase in discomfort, return to the previous level rather than abandoning the exercise completely. A temporary adjustment is part of sensible training, not a failure or loss of progress.

Judge improvement by more than exercise numbers. Walking more comfortably, climbing stairs with greater confidence, standing for longer or finding it easier to rise from a chair are all meaningful signs of progress.

On a Difficult Day

Some days your hips may feel stiffer, more tired or more sensitive than usual. This does not automatically mean that you have lost progress or caused damage. Sleep, stress, an unfamiliar activity, prolonged sitting or simply doing more than your current capacity can all influence how movement feels.

On a more difficult day, you could:

reduce the range of a movement
complete fewer repetitions or one set instead of two
choose gentle mobility instead of resistance work
take several short walks rather than one longer walk
use a chair, worktop or handrail for additional support
avoid repeatedly testing the movement that feels uncomfortable
return to your usual level gradually as symptoms settle

Try to find a level of movement that feels manageable rather than switching between doing everything and doing nothing. A calmer day can still include useful movement and does not need to become a test of determination.

If the symptoms are new, severe or continuing to worsen or you cannot walk or place weight through the leg, treat this differently from an ordinary difficult day and seek appropriate medical advice.

When to Seek Professional Help

This guide is intended for general education and gentle self-care. It cannot identify the cause of hip pain or replace an individual assessment.

Arrange a routine assessment with a GP, physiotherapist or appropriate musculoskeletal professional if:

pain is stopping you completing normal activities or disturbing your sleep
symptoms are getting worse or repeatedly returning
the problem has not improved after around two weeks of self-care
morning hip stiffness regularly lasts longer than 30 minutes
you are becoming less able to walk, climb stairs or place weight through the leg
you are uncertain which exercises are appropriate for you

In many areas of the UK, you may be able to refer yourself directly to an NHS community musculoskeletal or physiotherapy service.

Seek urgent advice from NHS 111 or request an urgent GP appointment if:

severe hip pain begins suddenly without a fall or obvious injury
the hip becomes hot or swollen
the skin around the hip changes colour
hip pain is accompanied by a high temperature or feeling generally unwell, hot, cold or shivery

Call 999 or go to A&E if:

you have severe hip pain following a fall or injury
you cannot walk or place weight through the affected leg
you develop tingling or loss of feeling in the hip or leg after an injury

If something feels significantly different from your usual symptoms, seek professional guidance rather than trying to exercise through it.

A Simple Way Forward

Supporting your hips and glutes does not require a complicated programme. Begin by moving more regularly during the day and choose two mobility movements and two strengthening exercises that feel manageable.

Practise them consistently before trying to increase the difficulty. Allow your body time to adapt, notice how you respond and make one small progression when you feel ready. The aim is not to achieve perfect mobility or complete every exercise—it is to make walking, stairs, balance and everyday movement feel more supported.

Some days will feel easier than others. Adjusting your routine when necessary does not undo your progress. Continue with what feels appropriate, and seek professional help if symptoms are persistent, worsening or affecting your normal activities.

Small, repeated actions can build meaningful strength and confidence over time.

Evidence and further support

This guide provides general educational information and is not a diagnosis or a personalised exercise programme. The guidance has been informed by established UK health and musculoskeletal resources.

For further information, visit:

NHS: Hip pain in adults, possible causes, self-care and when to seek medical help
NICE: Osteoarthritis in over 16s, evidence-based guidance, including tailored therapeutic exercise for people with osteoarthritis
Cambridge University Hospitals: Hip-strengthening exercises , exercises supporting gluteal strength and control
Cambridge University Hospitals: Stretches for the hip, guidance for hip and buttock flexibility

If you have persistent pain, a diagnosed condition, a recent injury or uncertainty about which movements are suitable, speak to a GP, physiotherapist or another appropriately qualified healthcare professional.