Getting down to the floor and back up is hard for many people over 65. Stiff hips, sore knees or a fear of not being able to get up can mean exercise simply doesn’t happen. A bed removes that barrier. It is already at hand, it is at a convenient height, and you can do a useful hip routine without getting down at all.
This 8-minute routine focuses on the muscles that support your hips: the buttocks, the outer hip and the front of the thigh.
An honest note first
Doing exercises in bed is not magically better than exercising elsewhere. It is simply easier to start and safer for many people. Strong hips matter for walking, standing up and balance, and you should still add standing exercises such as sit-to-stands and walking as you are able.
Before you start
- Use a firm mattress. A very soft bed makes balance and bridges harder.
- Place a pillow under your head if that is more comfortable.
- Make sure the bed can’t slide on the floor.
- After a hip or knee replacement, or hip fracture, ask your surgeon or physiotherapist which moves are allowed. Some limit how far you may bend the hip or move a leg across your body.
- Don’t exercise straight after getting up if you feel light-headed. Sit up slowly first.
The 8-minute routine
Spend about a minute on each move. Move slowly and breathe normally.
| Minute | Move | How to do it |
|---|---|---|
| 1 | Ankle pumps | Lie on your back. Point your toes away, then pull them toward you. Do 15 to 20. |
| 2 | Heel slides | Slide one heel toward your buttocks, bending the knee, then slide it back. 8 each leg. |
| 3 | Glute squeezes | Squeeze your buttocks together for 3 seconds, then relax. Do 10. |
| 4 | Bridges | Bend both knees, feet flat. Squeeze your buttocks and lift your hips a few inches. Lower slowly. Do 6 to 8. |
| 5 | Slide-out | Keep your leg straight and toes pointing up. Slide it out to the side along the bed, then back. 8 each leg. |
| 6 | Straight-leg raise | Bend one knee. Keep the other leg straight, tighten the thigh and lift it a short way. Lower slowly. 6 to 8 each leg. |
| 7 | Side-lying leg lift | Lie on your side, bottom knee bent. Lift the top leg slightly, toes forward. Lower slowly. 8 each side. |
| 8 | Rest and breathe | Lie on your back and take 5 slow breaths. |
When helping my grandparents fit this into their daily schedule, the easiest habit was doing this routine right before unmaking the bed in the morning—doing it while still in nightwear meant they didn’t have to plan extra time or set aside exercise clothes.
How to build up
- Weeks 1 to 2: 3 days a week, one round.
- Weeks 3 to 4: 3 to 4 days a week, one round plus an extra set of bridges and leg lifts.
- After that: add a 2-second pause at the top of lifts, or use a light ankle weight if your clinician agrees.
Common mistakes
- Arching the lower back in bridges and lifts. Tighten your belly slightly.
- Rolling backward on side leg lifts. Keep your hips stacked.
- Lifting too high. A small lift with control beats a big sloppy one.
- Holding your breath. Breathe steadily.
Easier and harder versions
Easier: do fewer reps, skip the bridge, or do the routine as short sessions of 4 minutes twice a day.
Harder: add a looped resistance band above the knees for the slide-out and bridge, once you have learned the basics.
Stop and get medical advice if you notice: sharp or worsening hip or groin pain, a hip that gives way, new swelling or heat in a leg, chest pain, severe shortness of breath or dizziness.
Quick answers
Can I do this if I have hip arthritis? Gentle strengthening is usually part of the advice for hip arthritis, but ask your doctor or physiotherapist what suits you.
Is a sofa okay instead of a bed? A firm sofa works if it is stable. Avoid soft or sinking surfaces.
Will this replace walking? No. Walking and standing exercises are still important.
How soon will I notice a difference? Some people notice easier standing within a few weeks, but it varies.
Sources
Medical disclaimer: This article is for general information and education only. It is not medical advice and does not replace advice from your doctor or physiotherapist. Stop any exercise and seek medical help if you feel chest pain, dizziness, sharp pain or unusual shortness of breath.
Arthur Sterling — Founder and Editor
Not a medical professional
I started Fitness Marble because of my grandparents, to help older adults stay independent, confident and strong in their own homes. My background is in quality assurance and project management. I am not a doctor, physiotherapist or dietitian, and nothing here is medical advice.
Read more
Growing up, my grandparents instilled in me my core values and a deep sense of responsibility as the eldest son. As they grew older, their care shaped what I want this site to do.
My career has been in quality assurance and project management. That means I check details and follow a strict process, and that is how I work here. My job is to read public guidance from trusted sources such as the CDC, the World Health Organization and the National Institutes of Health, and turn it into simple, practical routines you can actually follow.
Every article lists its sources at the bottom so you can check them yourself. You can read how articles are researched and checked on our Editorial Policy page.
I write under the pen name Arthur Sterling to protect my privacy, but I remain fully accountable for what is published here. If you spot a mistake, email me at contact@fitnessmarble.com and I will correct it promptly.
Please talk to your own doctor before starting any new exercise programme, especially if you have a health condition or take medication.
