- Easier: get a little closer to the wall.
- More intense: Walk away to increase the work.
- Soft on shoulders: keep your elbows close to your torso.
3. Standing walk with hip extension: activate hips and improve balance
Over the years, the muscles that control your stride and hip stability lose strength. This exercise helps to recover it without impact.
Why it’s helpful
- Improves knee elevation and leg extension.
- Strengthens glutes and hip flexors.
- Contributes to a safer and smoother ride.
How to do it
- Stand up holding a chair or countertop for balance.
- Raise one knee as far as is comfortable for you and maintain a short pause.
- Lower down and then extend your leg back by squeezing your buttocks.
- Repeat 10 to 15 times per leg.
- Keep your movements slow and controlled.
Variations
- Beginner: Raise the knee only halfway.
- More advanced: Add a 2-second pause on each move.
- If there is lumbar discomfort: reduce the range of motion.
An ideal complement for those who walk every day
These three exercises bring what walking can’t work on its own:
- Chair squat: strength in legs.
- Wall flexion: postural support and stability of the trunk.
- Hip extension gait: stride control and balance.