45-Minute Hip Stability Workout for Sedentary Adults (That’s Actually Doable)

If your hips feel loose, wobbly, or achy - especially after a lot of sitting - you’re not alone.

Most adults spend hours every day in a chair. Over time, that can lead to:

• Weak glutes

• Tight hip flexors

• Poor core stability

• “Cranky” hips and low back

The good news: you don’t need fancy equipment or brutal workouts to start feeling better.

This 45-minute hip stability workout for sedentary adults helps with hip instability and typical “desk body” issues, focusing on:

• Glute activation (especially glute medius)

• Hip and core stability

• Gentle mobility

• Building confidence with safe movement

Disclaimer: This blog is for educational purposes only and is not medical advice. Always consult your doctor or physical therapist before starting a new exercise program, especially if you have pain, instability, or a history of surgery or injury.

Hip Stability Workout for Sedentary Adults Overview

Total time: ~45 minutes 

Equipment:

• Loop band (optional but very helpful)

• Chair or sturdy box

• Mat or comfortable floor surface

Structure:

1. Warm-Up (8 minutes)

2. Strength Block – 3 Rounds (about 28 minutes)

3. Cool Down (5–7 minutes)

Warm-Up (8 Minutes)

Cat–Cow – 1 minute Video:

This move wakes up the spine, reduces stiffness, and gently gets the hips moving.

How to do it:

1. Start on hands and knees, hands under shoulders, knees under hips.

2. Inhale: gently arch your back, lift your chest and tailbone (“Cow”).

3. Exhale: round your spine, tuck your pelvis and chin (“Cat”).

4. Move slowly with your breath for about 1 minute.

5. Keep the motion pain-free and controlled—not forced.

Half-Kneeling Hip Flexor Stretch – 1 minute each side Video:

Perfect for opening up tight hip flexors from lots of sitting.

How to do it:

1. Kneel on one knee with the other foot in front (like a proposal position).

2. Gently tuck your pelvis (tailbone toward the floor).

3. Keeping your torso tall, shift your weight slightly forward until you feel a stretch in the front of the hip on the back leg.

4. Hold for 1 minute, then switch sides.

5. Avoid arching your low back - keep it neutral.

Lateral Band Walks – 20 steps each direction Video:

This targets your side glutes (glute medius), crucial for hip stability.

How to do it:

1. Place a loop band around your legs (above knees or around ankles).

2. Stand with feet hip-width apart, knees slightly bent, hips back.

3. Step sideways, keeping tension on the band - don’t let your feet slap together.

4. Take 20 slow steps in one direction, then 20 steps back.

5. Keep your hips level and torso tall; no leaning or bouncing.

No band? Just do the movement without it - you’ll still reinforce the pattern.

Glute Bridge March – 2 × 30 seconds Video:

This activates your glutes while challenging hip and core stability.

How to do it:

1. Lie on your back, knees bent, feet flat and hip-width apart.

2. Squeeze your glutes and lift your hips into a bridge.

3. From this position, slowly lift one knee toward your chest without letting your hips drop or twist.

4. Lower the foot, then switch legs.

5. Continue for 30 seconds, rest briefly, then repeat for another 30 seconds.

Focus on keeping your pelvis stable and ribs down - not flaring.

Strength Block – 3 Rounds (About 28 Minutes)

Cycle through these six exercises 3 times. Rest 60–90 seconds between rounds, or as needed.

Split Stance ISO Hold – 30 seconds each side Video:

How to do it:

1. Step one foot forward, one foot back into a split stance.

2. Bend both knees a little, dropping down just a few inches.

3. Keep most of your weight in the front heel.

4. Torso tall, hips square, core lightly braced.

5. Hold halfway down for 30 seconds, then switch legs.

You should feel the front glute and quad - not your low back.

Side-Lying Hip Abduction – 12–15 reps each side Video:

How to do it:

1. Lie on your side with your bottom knee bent and top leg straight.

2. Stack your hips and shoulders (no rolling back).

3. Point the toes of the top leg slightly down.

4. Lift the top leg toward the ceiling in a slow, controlled motion.

5. Pause at the top, then lower with control.

6. Perform 12–15 reps per side.

Stop before you start rocking or swinging.

Standing Hip Airplane (Assisted) – 6 reps each side Video:

How to do it:

1. Stand next to a wall or sturdy support and hold it lightly with one hand.

2. Hinge slightly at the hips and lift the opposite leg behind you so you’re balancing on one leg.

3. Keeping your spine long, slowly rotate your pelvis open (chest and hips turn slightly outward).

4. Then slowly rotate closed toward the standing leg.

5. Move slowly and under control for 6 reps each side.

Think “small, precise control” over big movement.

Dead Bug – 10 reps each side Video:

How to do it:

1. Lie on your back with arms straight up and hips and knees bent to 90 degrees.

2. Gently flatten your ribs toward the floor and brace your core.

3. Slowly lower opposite arm and leg toward the floor.

4. Don’t let your low back arch or ribs pop up.

5. Return to the start and switch sides.

6. Perform 10 reps per side.

If your low back starts to lift, shorten the range of motion.

Box Squat to Chair – 12–15 reps Video:

How to do it:

1. Stand in front of a sturdy chair or box.

2. Feet about hip-to-shoulder width apart.

3. Push your hips back and bend your knees to sit down with control, lightly touching the chair.

4. Drive through your whole foot (especially the heels) to stand up.

5. Keep knees tracking over toes - don’t let them cave inward.

6. Perform 12–15 reps.

Start with a higher chair if needed.

Quadruped Hip CARs – 6 circles each direction per leg Video:

How to do it:

1. Start on hands and knees, core braced, spine neutral.

2. Lift one knee slightly off the floor and move the hip through a slow circle, like drawing a circle with your knee.

3. Keep your torso as still as possible - no big weight shifts or twisting.

4. Perform 6 slow circles in one direction, then 6 in the opposite direction.

5. Switch legs and repeat.

Smaller and controlled is better than big and sloppy.

Cool Down (5–7 Minutes)

Supine Figure-4 Stretch – 1 minute each side Video:

How to do it:

1. Lie on your back with both knees bent.

2. Cross one ankle over the opposite thigh (make a “4” shape).

3. Gently pull the uncrossed leg toward your chest until you feel a stretch in the glute of the crossed leg.

4. Hold for 1 minute, breathing slowly, then switch sides.

90–90 Hip Stretch – 1 minute each side Video:

How to do it:

1. Sit on the floor with one leg in front of you, knee bent 90 degrees, and the other leg behind you, also bent 90 degrees.

2. Keep your chest tall and both sit bones grounded as much as you can.

3. Gently lean your torso over the front shin until you feel a stretch in the hip.

4. Hold about 1 minute, then switch sides.

90–90 Supine Breathing – 1–2 minutes Video:

How to do it:

1. Lie on your back with your calves resting on a chair or bench so hips and knees are at 90 degrees.

2. Gently tuck your pelvis so your low back is lightly supported on the floor.

3. Place one hand on your belly and one on your lower ribs.

4. Inhale through your nose, feeling your belly and ribcage expand.

5. Exhale slowly through your mouth, feeling your ribs drop down.

6. Repeat for 1–2 minutes.

How Often Should You Do This?

For most people, a good starting point is:

• 2–3 times per week on non-consecutive days

• Light walking or other low-impact movement on the days in between

As your stability and confidence grow, we can progress this into more advanced strength training.

Want Help Customizing This for Your Body?

If your hips feel unstable, your back is starting to complain, or you’re just tired of feeling “creaky” and weak, you don’t have to guess your way through it.

I help adults - especially those who’ve been sedentary, dealt with injuries, or are nervous about getting back into fitness - build strong, stable, pain-resilient bodies with personalized coaching. If you’d like a custom plan tailored to your history, limitations, and goals, reach out and let’s talk about what your next 3–6 months could look like.

#HipStability #HipStrength #GluteActivation #MobilityTraining #BeginnerWorkout #LowImpactWorkout #DeskWorkerFitness #CoreAndGlutes #JointFriendlyTraining #FunctionalStrength