{
  "id": 17203626,
  "title": "I’m a personal trainer over 40, and these are the exercises I do to maintain my hip strength and mobility",
  "url": "https://urgent.news/2026/10/30/im-a-personal-trainer-over-40-and-these-are-the-exercises-i-do-to",
  "topic": "tech",
  "section": "Tech",
  "published": "2026-10-30T08:30:00.000Z",
  "source": {
    "name": "Tom's Guide",
    "slug": "tom-s-guide",
    "url": "https://www.tomsguide.com/wellness/workouts/im-a-personal-trainer-over-40-and-these-are-the-exercises-i-do-to-maintain-my-hip-strength-and-mobility"
  },
  "original_language": "en",
  "account": "For those who have been active for a significant portion of their lives, injuries have been a rare occurrence. However, the desire to maintain this good fortune as they age has led to a shift in training focus. A key aspect of this new approach involves enhancing overall strength, mobility, and stability, with particular emphasis on the hips. The hips play a vital role in various activities like running, climbing stairs, and maintaining balance, especially in later years. To achieve this, a set of four exercises has become a crucial part of the routine. These exercises, which only require a single dumbbell, a looped resistance band, and a yoga mat, have proven beneficial for easier squats, faster runs, and improved stability. They also help maintain a good range of motion. It is essential to consult a doctor before starting any new workout or activity, as certain movements may not be suitable based on individual health histories. Beginners may find these exercises challenging, and a certified personal trainer can provide guidance on proper form or modifications if needed. To get the most out of these exercises, it is crucial to use weights that allow completing all reps without needing to rest but leave you fatigued by the end. If needed, different weights can be used depending on the exercise. Each exercise should be repeated in 3 sets before moving on to the next. While these exercises can cause muscle fatigue, they should not induce sharp pain. If experienced, immediate medical attention is advised. The exercises consist of banded clamshells, goblet sumo squat, lateral lunges, and single-leg glute bridge. Each exercise targets different muscle groups in the hips and lower body, including glutes, hip abductors, hip adductors, quads, and hamstrings. The unilateral nature of these exercises promotes independent muscle group work, aiding in identifying and rectifying strength imbalances, thus contributing to better overall balance and stability. The goblet sumo squat, in particular, requires a greater effort from the deep core, enhancing balance and full-body support. Incorporating these exercises into a workout should be accompanied by a proper warm-up, cool-down, and stretching routine for optimal results.",
  "summary": "I'm a personal trainer, and these are the exercises I do to maintain my hip strength and mobility",
  "key_points": [],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}