{"id":486959,"date":"2026-02-18T01:58:07","date_gmt":"2026-02-18T01:58:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/486959\/"},"modified":"2026-02-18T01:58:07","modified_gmt":"2026-02-18T01:58:07","slug":"doing-hip-longevity-lunges-daily-could-help-you-feel-25-at-65-heres-why-they-really-work","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/486959\/","title":{"rendered":"Doing hip longevity lunges daily could help you feel 25 at 65 \u2013 here’s why they really work"},"content":{"rendered":"

It is possible to counteract age-related mobility<\/a> decline. Fact. While research<\/a> shows that hip mobility reduces by 6-7% per decade after the age of 55, other studies<\/a> show that long-term stretching and mobility after the age of 60 can produce meaningful improvements \u2013 and mobility and stretching coach @stretchy.bendy<\/a> says there\u2019s one exercise everyone needs: lateral lunges with hip rotations. <\/p>\n

\u2018Want to move like you\u2019re 25 when you\u2019re 65? You need this move,\u2019 she says. \u2018When you think about your everyday movement, we\u2019re basically moving forwards and backwards. But our hips are made to rotate in and out. When we stop rotating our hips, we get an achy lower back, cranky knees and of course, stiff hips. This move will bring rotation back.\u2019 <\/p>\n

Here\u2019s exactly how to do it. <\/p>\n

InstructionsStand wide, feet pointing forward, then send your hips back and bend into your right knee. Check your knee alignment \u2013 make sure it\u2019s above your ankle, pointing in the same direction as your toes. You don\u2019t want it to fall in. While your hips are sinking back, hips squared, take the straight leg and simply go up onto your heel and rotate, so your toes are pointing up, then rotate to tap your toes down. Continue for 4-6 reps, then repeat on the opposite side. <\/p>\n

\u2018Add this to your daily routine and I promise you\u2019ll feel amazing, age well and move well forever,\u2019 @stretchy.bendy says. And don\u2019t just take her word for it \u2013 her followers concur it works. One wrote: \u2018I was 83 but after I tried this, I\u2019m 63 again.\u2019 <\/p>\n

As for how long it\u2019ll take for you to feel a significant difference in your hip mobility, one study<\/a> on home-based exercise programmes that included daily hip rotation work showed noticeable improvements in hip range of motion (how far your hip joint can move, in all directions: flexion, extension, abduction, adduction, and rotation) after six weeks. Squatting down to pick something up or getting into a chair should feel easier, as should crossing your legs and getting in and out of a car. Any lower back pain should also reduce. <\/p>\n

If you do feel any pain, @stretchy.bendy recommends \u2018keeping your stance narrower, reducing the depth of the lunge, and skipping the rotation (toe lift)\u2019. \u2018Always listen to your body and stay in the ranges that feel strong and supported,\u2019 she adds. \u2018And if your physio or medical professional has given you specific guidelines, follow those.\u2019<\/p>\n

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\u00a0As Women\u2019s Health UK\u2019s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red.Now, she oversees all fitness content across womenshealthmag.com.uk<\/a> and the print magazine, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, where we showcase the women proving that age is no barrier to exercise. She has also represented the brand on BBC Radio London, plus various podcasts and Substacks \u2013 all with the aim to encourage more women to exercise and show them how.Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram. \u00a0<\/p>\n