Key takeaways
- The glute bridge tests hip extension; aim for 15 clean reps with a level pelvis as the top-tier standard.
- Single-leg bridges reveal side-to-side imbalances by requiring 8 controlled reps per side while maintaining level hips.
- Goblet squats and Romanian deadlifts test standing power and hinge strength, each with a 10-rep standard for top-tier performance.
- Revisit these four tests every few weeks to track progress and identify which movement patterns need additional focus.
Hip stability becomes increasingly important after 60 for daily activities like rising from a chair, climbing stairs, and maintaining balance. A weak hip compromises your independence. Testing hip strength with targeted exercises gives a clearer picture of where you stand and what needs attention.
Hip strength involves multiple components: extending your hips from the floor, controlling one side at a time, generating standing power, and creating force through a hinge. A single exercise won’t reveal all these qualities. A comprehensive test uses four distinct movements to evaluate each completely, providing much better insight than any single lift.
The Glute Bridge: Testing Hip Extension
Hip extension—the ability to straighten your hip and drive your glutes powerfully—forms the foundation for stronger movement patterns. The glute bridge isolates this quality cleanly because your glutes must lift your pelvis while your lower back stays quiet. If your lower back begins to take over, you’ve lost the point of the test.
What to Aim For
According to Eat This Not That, the top-tier standard is 15 clean repetitions where you reach full hip extension and keep your pelvis level. That means 2 to 3 sets of 12 to 15 reps, with 45 seconds of rest between sets. Each rep should match the last, with consistent height and control.
If You’re Still Building Strength
Not everyone starts at 15 reps, and that’s fine. Several variations can help:
- Banded glute bridges reduce the resistance your muscles must overcome
- Elevated glute bridges, where your upper back rests on a bench, shift the loading and feel more manageable
- Slow-tempo glute bridges—taking 3 to 5 seconds on the way up and down—build strength without requiring high repetitions
Form Checkpoint
Finish each repetition with your glutes. The moment your lower back starts to add extra motion, lower your hips. This keeps the stress on the target muscle and prevents compensation.
Single-Leg Bridge: Assessing Side-to-Side Control
Taking one foot off the ground changes everything. Each hip suddenly has to do twice the work, and any imbalance between sides becomes obvious. The single-leg bridge matters after 60 because walking and climbing stairs constantly shift your weight from one leg to the other. If one side collapses while the other stays steady, you have found something worth addressing.
The Standard to Chase
Complete 8 controlled repetitions on each side while keeping your hips level, according to Eat This Not That. Your goal is 2 to 3 sets of 6 to 8 reps per side, resting 45 to 60 seconds between sets. Your pelvis should not dip on the side of your lifted leg.
Stepping Up from Here
If single-leg bridges feel challenging, these variations can help build toward the standard:
- Marching bridges let you alternate legs while both maintain some contact with the floor
- Feet-elevated single-leg bridges prop your non-working foot on a bench, increasing demand on your working leg
- Paused single-leg bridges add holds at the top, forcing your muscles to work longer without moving
The Goblet Squat: Linking Hips to Full Lower-Body Function
By the time you squat, your hips must work alongside your knees and ankles. A goblet squat—where you hold a dumbbell close to your chest—puts resistance on the movement without complex positioning. Your glutes drive you out of the bottom, and the extra weight makes the test meaningful.
Reaching the Top-Tier Mark
Ten controlled repetitions with a challenging dumbbell while reaching at least parallel is the standard, according to Eat This Not That. Perform 3 sets of 8 to 10 reps, resting 60 to 90 seconds between sets. “At least parallel” means your hip crease dips to knee height. Keep the dumbbell close to maintain posture and stay balanced through your entire foot.
Easier Variations
- Bodyweight goblet squats skip the dumbbell entirely
- Box goblet squats let you touch a bench at the bottom for support
- Pause goblet squats add a 2 to 3 second hold at the bottom
The RDL: Training the Hinge Pattern
A Romanian deadlift tests your ability to create force through a completely different hip pattern. Instead of extending from the floor or moving through a squat, the RDL asks you to hinge at the hip, push your backside backward, and drive your hips forward to stand. This hinge pattern shows up constantly in daily life—picking something off the floor, sitting down, or reaching toward your feet.
The Target Standard
Complete 10 clean repetitions with a challenging pair of dumbbells while maintaining a consistent hinge throughout, according to Eat This Not That. That’s 3 sets of 8 to 10 reps, resting 60 to 90 seconds between sets. Your lower back angle should stay roughly the same from start to finish; you are not squatting or rounding.
Building Toward It
- Kettlebell RDLs use a single implement and feel more natural than dumbbells
- B-stance RDLs put most of your weight on one leg, building unilateral strength
- Slow-tempo dumbbell RDLs slow the entire movement and build strength without heavy weight
What Your Results Tell You
Completing all four standards means your hips are functioning well. Notice where movement feels easiest and where you struggle. If the single-leg bridge exposes a weaker side, that side needs extra volume. If the RDL feels unstable, your hinge pattern needs practice. These discoveries guide your next weeks of training.
Keeping Hip Strength High
Hip strength improves when you consistently challenge the muscles to adapt. Use loads you can manage without sacrificing form, progress gradually by adding reps or small weight increments, and maintain movement quality. Revisit these four standards every few weeks to see how your strength has grown, and keep training your hips with the same attention you give any other area.
Source: Eat This Not That
Frequently Asked Questions
How do I know if I should move on from the easier variations?
The top-tier standard for each movement is your goal. For glute bridges, that is 15 clean repetitions with full hip extension and level pelvis. If you cannot yet reach this after a few weeks of training, variations like banded bridges or elevated bridges can help you build strength gradually.
Why does the single-leg bridge matter more than regular squats or deadlifts?
Daily activities after 60 like walking and climbing stairs constantly shift your weight from one leg to the other. The single-leg bridge reveals whether each side can create the same hip extension without your pelvis dropping or rotating, exposing imbalances you need to address.
How often should I test my hip strength?
Revisit the four standards every few weeks to see how your strength has grown. Each test uses different movements to evaluate hip extension, side-to-side control, standing power, and hinge strength—together they give a complete picture of your hip function.
