Avoid Atrophy!Movement breaks and stretching
Hip strength practice — article adaptation
1 round · about 8 min each
Inspired by NYT reporting: https://www.nytimes.com/2026/08/22/well/move/hip-strength-exercises.html . One unbanded pass replaces the source's 2–3 sets; standing and bridge alternatives replace donkey kicks, seated lifts, side-plank raises, hip thrusts and drop squats. Our selections, targets and timing are draft adaptations, not a reproduction, treatment plan, reviewed dose or publisher endorsement.
Round 1: Required: Suitable floor space. Setup: floor setup. Optional: Mat or carpeted floor. No equipment listed. Equipment: Sturdy chair. Equipment: Mat or carpeted floor.
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Get reminders for this routineThe rounds
Adapted movement practice
Rest as needed; time is an estimate. Use stable supports and manageable weights. Stop for pain, dizziness or unusual breathlessness.
- Unbanded side-lying clamshell10 each side
Required: Suitable floor space. Setup: floor setup. Optional: Mat or carpeted floor.
How to do it
Lie on your side with hips and knees comfortably bent and feet together. Keep the pelvis steady while opening the top knee a small distance, then lower. Finish the target and switch sides.
Do not roll backward to lift the knee higher. Use a comfortable range and stop for pain. No band or prescribed resistance.
Find a video - March in place20
No equipment listed.
How to do it
Stand tall and march on the spot, lifting your knees and swinging your arms. Hold a chair or counter if you want support.
Find a video - Standing leg raise to the back10 each side
Equipment: Sturdy chair.
How to do it
Hold a chair. Keeping your body upright, lift one straight leg behind you a few inches, squeeze, and lower.
Find a video - Standing side leg raise10 each side
Equipment: Sturdy chair.
How to do it
Hold a chair. Keeping your toes forward, lift one leg out to the side a few inches and lower it slowly.
Find a video - Glute bridge10
Equipment: Mat or carpeted floor.
How to do it
Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips until your body is straight from knees to shoulders. Lower slowly.
Find a video - Bodyweight squat10
No equipment listed.
How to do it
Feet shoulder-width apart. Sit your hips back and down as far as is comfortable, keeping your chest up, then stand.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.