Strength After 60: Simple Routines to Prevent Muscle Loss

41. Open-the-Gate/Close-the-Gate (Hip External/Internal Rotation)

Many falls and knee issues stem from poor hip mobility, particularly the ability to rotate the leg safely in and out. This move trains both internal and external hip rotation, which are vital for climbing stairs, pivoting while walking, and protecting the knee joint. Stand tall, holding onto a chair or wall for full support. Keeping your knee bent, slowly lift one foot slightly off the floor. Now, rotate that knee outward, away from your body ("open the gate"), pause, and then slowly rotate it inward, across your body ("close the gate"). The movement should originate entirely from the hip socket, keeping your pelvis level. This action loosens tight hip muscles and strengthens the small, deep rotators that stabilize your leg, directly reducing the stress placed on your knees and improving the confident, fluid movement of your entire leg.

42. Single-Leg Supported Lateral Step-Down

This exercise targets the eccentric strength of the gluteus medius (outer hip) and quadriceps, which is your body's "brake" when transferring weight or descending stairs. Stand sideways next to a sturdy step (3-5 inches high) while holding a support. Place the foot nearest the step firmly on the surface. Slowly and controlledly lower your opposite leg down until the heel barely taps the floor, taking 4–5 seconds for the lowering phase. Immediately push back up. This slow, weighted descent forces the standing hip stabilizers to work intensely, building the crucial lateral control needed to prevent the knee from caving inward during walking or single-leg tasks, thereby promoting joint health and stability.