Everyone uses their hips every day—walking, running, or just getting up from a chair.
Healthy adults should be able to lift at least their own body weight with their hips or do basic single-leg movements without pain or instability. Hitting these strength benchmarks can help keep you mobile, balanced, and independent, no matter your age.
Hip strength tends to change as we get older.
Knowing what’s typical at different ages gives you a clearer sense of what to aim for. There are strength standards by age and weight that make it easier to see where you stand and what you might want to work on for better daily function.
Key Takeaways
- Hip strength is crucial for balance, movement, and avoiding injuries.
- Benchmarks shift with age, gender, and how active you are.
- Keeping up with training and paying attention to your hips can help you stay strong for the long haul.
Why Hip Strength Matters
Strong hips play a big role in keeping you moving—supporting posture, balance, and all those little daily motions.
Good hip strength also protects you from aches and long-term injuries that can really mess with your quality of life.
Impact on Mobility and Stability
Hip muscles keep you steady when you’re standing, walking, or just getting up from a chair.
Healthy, strong hips help keep your trunk upright and your legs moving smoothly.
This stability does a lot to prevent falls, especially as you age.
Good hip strength supports good posture and alignment, which matters for all sorts of things—bending, climbing stairs, you name it.
Weak hips can really throw off your balance and limit your range, making it harder to move confidently.
Athletes usually have strong hips, which boosts their speed, jumping, and coordination.
But even if you’re not an athlete, strong hips make stepping over stuff, squatting, and turning quickly way easier.
That solid base from your hips can help you avoid tripping or falling when things around you change suddenly.
Preventing Pain and Injury
Weak hips often lead to pain elsewhere—think lower back or knees.
Since the hips connect your upper and lower body, if they’re not strong enough, nearby joints end up taking on more stress with every movement or lift.
That extra strain can lead to overuse injuries or muscle strains.
Research shows that strong hips help control knee movement, making knee problems less likely, especially after running or jumping.
Good hip strength also means better balance, which keeps ankles and feet from getting overloaded.
People with strong hips are less likely to deal with muscle tightness, inflammation, or the nagging injuries that can slow you down.
By working on hip strength, you can head off common issues before they get serious—and if something does pop up, you might bounce back faster.
More on this from The Runners Academy.
How to Measure Hip Strength
You can measure hip strength with simple self-tests or with more precise tools at a clinic.
Which method you pick depends on how accurate you need to be and what you have access to.
Types of Hip Strength Tests
There are a bunch of ways to measure hip strength.
Some tests use just your bodyweight, others use special devices for more exact numbers.
Common bodyweight tests include the single leg squat and bridge hold.
If your hips drop, drift, or shake during these, that might be a sign of weakness.
In the side-lying hip abduction test, you lie on your side and lift your top leg straight up.
The tester checks if your hips stay lined up and if you can hold the leg steady.
Hand-held dynamometry is another method.
A small device measures how much force your hip muscles produce.
The examiner puts it about 5 cm above your ankle and you push for a few seconds.
The numbers show up in kilograms or pounds, so you can track progress over time.
More info on that here: hip dynamometry assessment.
Home vs. Clinical Assessments
Home hip strength tests are pretty straightforward.
You don’t need much space or fancy gear.
The single leg bridge, side-lying abduction, and standing hip abduction with a resistance band are all doable at home.
These can reveal obvious weaknesses, but they’re not as precise as clinical tools.
Clinical assessments are more accurate.
Pros use hand-held dynamometers or bigger machines to measure exactly how much force your hip muscles can generate.
This is ideal if you’re recovering from an injury, an athlete, or just want a thorough strength profile.
Here’s a quick comparison:
| Method | Equipment Needed | Accuracy | Who Uses It |
|---|---|---|---|
| Home self-test | None/Minimal | Moderate | General public |
| Clinical dynamometry | Special device | High | Clinics, athletes |
Pick what fits your needs, health, and what you have access to.
If you want a step-by-step guide, check out strength testing for hip muscles.
Hip Strength Benchmarks by Age
Hip strength changes as you move through different life stages.
It affects your stability, movement, and risk of injury.
Tracking some basic benchmarks can help you figure out what you might need to work on for better hip support.
Benchmarks for Children and Adolescents
Kids and teens benefit from hip and leg activities that build good movement habits.
At this stage, it’s all about learning to control their bodies and move well.
Typical benchmarks? They should be able to do bodyweight squats and lunges with good form.
For hip thrusts, many teens can shoot for lifting about half their body weight.
Balance exercises, like standing on one foot for 10–15 seconds, are also good.
Young athletes should steer clear of heavy weights until their technique is solid and growth plates are ready.
Honestly, regular play, dance, and sports usually do the trick for healthy hip development.
Benchmarks for Adults
Adults need more defined strength targets.
Research suggests you should aim to deadlift about 1.5 times your body weight for solid hip and core strength.
So, if you weigh 70 kg, try for 105 kg.
That’s a sign of strong hips and can help you avoid lower body injuries.
For hip thrusts, men and women can target their own body weight for an average level, and up to 1.5 times body weight if you’re more advanced.
Being able to do 25–30 bodyweight squats without breaking a sweat is a great sign your hips are in good shape.
Keeping up your strength helps posture, makes lifting things easier, and cuts down on the risk of back or hip pain.
More info and charts by age group here: strength benchmarks by age.
Benchmarks for Older Adults
Older adults should focus on keeping muscle, balance, and flexibility to lower their risk of falls.
Benchmarks are a bit lower than for younger folks, but still matter.
Being able to do at least 10–12 bodyweight squats and stand up from a chair without using your hands are good goals.
Light resistance hip thrusts—about 30–50% of body weight—help maintain mobility and strength.
Balance drills, like standing on one leg for 5–10 seconds, are also worth doing.
Regular low-impact exercise like walking or swimming keeps hip muscles working.
Pay attention to joint pain or stiffness, and adjust activities as needed.
Find more tips for all ages at strong hips at every age.
Differences Between Genders and Activity Levels
Hip strength isn’t the same for everyone—it depends on sex and how active you are.
Both muscle mass and your training history make a big difference in how strong your hips can get.
Gender-Specific Strength Norms
Men usually have greater absolute hip strength than women.
That’s mostly because men tend to have more muscle mass, especially in the lower body.
Research points out that women’s lower limb strength is about 60% to 80% of men’s, while in the upper body, it’s closer to 60% (effect of body composition on strength).
Here’s a quick look at average hip abduction strength (in Newton-meters per kilogram):
| Group | Strength Range (Nm/kg) |
|---|---|
| Male Adults | 1.30 – 1.70 |
| Female Adults | 0.90 – 1.30 |
These differences mostly come down to muscle fiber size and how much muscle the nerves can activate.
Still, both men and women can improve hip strength with consistent training.
Athletes vs. Non-Athletes
Athletes have stronger hips than non-athletes, pretty much across the board.
That’s because regular training and sports build more powerful muscles.
Movements like jumping, sprinting, and squatting push hip strength beyond what’s typical for most people.
Non-athletes usually have lower strength benchmarks since their hips don’t get the same workout.
Hip strength can also vary by sport.
Sprinters and soccer players, for example, often hit higher numbers thanks to all that lower body training (biological basis of sex differences in athletic performance).
On average, well-trained athletes can be 10% to 30% stronger than folks of the same age and sex who aren’t as active.
That’s a pretty big gap—shows how much training can move the needle on hip strength.
Common Signs of Weak Hip Muscles
Weak hip muscles can make everyday movements tougher and up your risk of getting hurt.
Spotting these signs early gives you a chance to work on hip strength and hopefully sidestep bigger problems down the line.
Changes in Movement Patterns
If your hip muscles are weak, you might start to notice some odd changes in how you walk or stand. Limping, a bit of a waddle, or even your pelvis tilting when you stand on one leg—these are all clues.
Sometimes, your knees may cave inward while walking or running. That can be uncomfortable and might even wear down your knees or ankles in ways you don’t want.
Weak hips are also notorious for throwing off your balance and posture. If you’re shifting your weight strangely or climbing stairs suddenly feels like a chore, your hips might be the culprit.
Ever feel like one leg is working overtime? Or maybe you’re just a bit more unsteady than usual? Weak hips could be behind it.
Physical therapists like to use simple tests—standing on one leg, watching how your pelvis moves as you walk—to spot these shifts. These checks help figure out which muscle groups need more love.
You can actually try watching for these movement quirks at home or when you’re exercising. For more details on what to look for, check out this list of movement changes.
Increased Risk of Falls or Injury
Weak hip muscles can make everyday stuff feel a bit more wobbly, and unfortunately, that means falls or injuries get more likely—especially as we get older. If you find yourself struggling with balance when you turn quickly or walk on uneven ground, your hips might be behind it.
Poor hip strength also puts extra stress on your knees, lower back, and even your feet. For instance, weak glutes and hip abductors force your knees and back to pick up the slack when you’re running or walking.
That repeated strain can lead to overuse injuries you really don’t want. In athletes and older folks, hip weakness often shows up as more frequent ankle rolls, falls, or trouble bouncing back after a stumble.
If you’re noticing these things more often, it’s probably time to check in on your hip strength. There’s more on how weak hips are linked to injuries and balance issues if you want to dig deeper.
Improving Hip Strength Across Lifespan
Hip strength matters—a lot. It keeps you balanced, moving well, and less likely to get hurt.
Picking the right exercises and actually keeping track of your progress makes a huge difference, no matter your age.
Best Exercises by Age Group
Teens and Young Adults:
Squats, lunges, and bridges are classic for building both strength and mobility. Most people start with body weight or light resistance.
Adding moves like side-lying leg lifts or clamshells can wake up those smaller hip muscles that often get ignored.
Middle-Aged Adults:
Weighted squats or step-ups help hang onto muscle and keep your bones strong. Resistance band walks and glute bridges are solid for hitting stabilizer muscles you need for everyday life.
Don’t skip flexibility—hip flexor stretches can make a real difference if you’re feeling tight.
Older Adults:
Chair squats, standing hip abductions, and supported marches are gentle but get the job done. These exercises help with stability while being kind to your joints.
Clamshells are also a great pick for seniors—see more in this hip strength guide.
Progression Strategies for All Ages
Start easy—focus on nailing your form with basic versions of each move. Once things start to feel a bit too easy, bump up your reps or sets.
If you need more challenge, grab a resistance band or light weights. Change up the speed sometimes, or toss in some balance work—try single-leg stands or even closing your eyes during marches (carefully, of course).
Shoot for hip-strengthening workouts 2-3 times a week if you can. These guides have more on building strong, healthy hips.
Listen to your body. If something hurts, tweak the exercise or check in with a healthcare pro.
Maintaining Hip Strength Over Time
Hanging onto hip strength as you age is a game changer for balance, movement, and avoiding injuries. Even small tweaks to your daily routine can pay off for your joints long-term.
Long-Term Habits for Healthy Hips
Mixing up strength and flexibility work—think lunges, side leg raises, maybe some yoga—keeps hip muscles happy. Stretching and yoga help with flexibility and joint movement, too.
Both resistance and weight-bearing exercises spread out the work and protect your hip joints, just like orthopedists recommend.
Keeping a healthy weight matters for your hips. Eating foods rich in calcium, vitamin D, and protein helps bones and muscles stay strong.
Carving out time for exercise a few times a week works better than trying to cram it all in once in a while. Tracking your progress—maybe jotting down your routines or noting changes in how strong or balanced you feel—can help keep you motivated.
Integrating Hip Strength into Daily Life
You don’t need a gym to work on your hips. Taking the stairs instead of the elevator or standing up from a chair without using your hands are great for strengthening those key muscles.
Sneak in short breaks for hip stretches or a quick walk—anything to get your joints moving. Sitting too long can weaken your hips, so try to stand up and move around every hour or so.
Choosing a chair with the right height and support, and keeping your hips and knees at the same level, helps cut down on joint strain. Good posture and staying active with chores, gardening, or just brisk walking also keep your hips strong.
Honestly, the more you move throughout the day, the better your hips will feel—no need to overthink it.
When to Seek Professional Advice
Don’t ignore warning signs that might need a doctor’s eye. If you’ve got hip pain that lingers, gets worse, or keeps you from your usual stuff, it’s time to pay attention.
Other reasons you might want to see a pro:
- Trouble walking or standing up from a chair
- Sudden drop in hip movement or strength
- Swelling, redness, or warmth around your hip
- Any clicking, popping, or grinding that actually hurts
If you get hip pain with a fever, sudden swelling, or can’t put weight on your leg, reach out to a doctor right away.
Sometimes physical therapy or tests like X-rays are needed to check for injuries or joint problems. A healthcare provider can help you figure out the safest, smartest way to build hip strength and avoid more trouble.
Regular checkups aren’t a bad idea, especially if you’re older or have had injuries before. Early advice can help you avoid falls and keep your hips in good shape longer. For more on this, see orthopedic recommendations for hip strength.
Frequently Asked Questions
Hip strength is different for everyone—age, sex, and body weight all play a role. There are visible differences in average hip thrust numbers and 1-rep max calculators.
What are the typical strength benchmarks for hip strength by age group?
Adults in their 20s and 30s usually have stronger hips than older folks. As we age, strength drops off a bit.
For most healthy adults, intermediate hip thrust strength lands somewhere between 1.5 to 2 times their body weight in early adulthood, then eases down as the years go by.
How does age impact expected hip strength levels for males and females?
Males generally have higher hip strength at any age, but both men and women start to lose some strength after 30. That decline speeds up after 50, mostly thanks to muscle loss and being less active.
What are average hip thrust weights for females in both kilograms and pounds?
For women, an intermediate hip thrust is usually about 1 to 1.5 times body weight. So, a woman weighing 70 kilograms (154 pounds) would be lifting between 70 and 105 kilograms (154 to 231 pounds).
These standards for women can shift depending on training experience.
How can one calculate a 1-rep max (1RM) for hip exercises?
A 1-rep max (1RM) is just a way to estimate the heaviest weight you can lift for one hip thrust. You can use formulas or online strength standards calculators.
Another easy way: lift a weight several times, then plug those numbers into a calculator that estimates your 1RM.
What factors should be considered when using a strength standards calculator?
When you’re using a calculator, make sure you enter accurate info for age, weight, and sex. Training experience is a big deal, too.
Don’t forget to factor in joint health or any old injuries—they can really affect your true strength.
How do strength standards for hips vary by weight class?
People in higher weight classes usually put up bigger hip thrust numbers. But, when you look at the lift relative to their body weight, it tends to be lower.
A smaller lifter might not move as much absolute weight, yet the amount they lift compared to their size could actually be higher. Standards for weightlifting strength always factor in your weight class, which honestly makes sense—otherwise, how would you compare?
