Beginner Hip Osteoarthritis Exercises

Your home program

Restore comfortable motion, then build strength for daily life.

No single exercise or exact dose is best for everyone with hip osteoarthritis. Begin with one set and a comfortable range, use a stable support, and build repetitions, sets, resistance, step height, or aerobic time gradually. Progress only one variable at a time.

Frequency

Strength 2 to 3 nonconsecutive days per week; comfortable mobility and aerobic activity on most days

Equipment

Stable chair and counter or rail, optional low step, loop band, or light backpack

First checkpoint

Compare walking, chair transfers, stairs, and symptom response after 6 weeks

Primary goal

Easier walking, stairs, chair transfers, dressing, and daily activity

1. 01
   Exercise 1

   Supine heel slide

   Most days

   Dose1 to 2 sets of 8 to 15 repetitions per side

   Lie on your back and slide one heel toward the buttock until you feel comfortable movement or a mild stretch, not a sharp groin pinch, then slide it back out.

   Make it easier

   Use a smaller range or assist the leg with a towel or strap.

   Progress it

   Pause for two seconds at a comfortable end range without forcing the hip.

   My starting dose or notes

2. 02
   Exercise 2

   Sit to stand

   2 to 3 days per week

   Dose1 to 3 sets of 5 to 12 repetitions

   Sit near the front of a stable chair. Lean the chest slightly forward, press through both feet, stand tall, then lower with control.

   Make it easier

   Use a higher chair or light assistance from the armrests.

   Progress it

   Lower the chair slightly or hold a light backpack after 12 controlled repetitions.

   My starting dose or notes

3. 03
   Exercise 3

   Bridge

   2 to 3 days per week

   Dose1 to 3 sets of 8 to 12 repetitions

   Lie with the knees bent. Press through the feet, lift the hips through a comfortable range, pause briefly, then lower slowly.

   Make it easier

   Use a smaller lift on a firm bed. If getting down is unsafe, use supported standing hip extension instead.

   Progress it

   Add a loop above the knees, a two-second hold, or a staggered foot position.

   My starting dose or notes

4. 04
   Exercise 4

   Supported standing hip abduction

   2 to 3 days per week

   Dose1 to 3 sets of 8 to 15 repetitions per side

   Hold a counter, keep the toes and kneecap forward, and move one leg a short distance sideways without leaning the trunk.

   Make it easier

   Slide the toes sideways along the floor.

   Progress it

   Add a loop band above the knees, then progress the band toward the ankles while keeping the pelvis level.

   My starting dose or notes

5. 05
   Exercise 5

   Low step-up

   2 to 3 days per week

   Dose1 to 3 sets of 5 to 10 repetitions per side

   Place the full foot on a stable low step. Use a rail, rise with control, then lower slowly without a new limp or sharp groin pain.

   Make it easier

   Use a very low step, more hand support, or supported weight shifts.

   Progress it

   Increase repetitions first, then step height or light external load.

   My starting dose or notes

6. 06
   Exercise 6

   Walking, cycling, or pool activity

   Most days

   DoseStart with 5 to 10 minutes total

   Choose the aerobic option that allows steady movement without a growing limp. Accumulate shorter bouts if continuous walking is poorly tolerated.

   Make it easier

   Divide the total into two shorter bouts or choose cycling or pool exercise.

   Progress it

   Add 2 to 5 minutes per week before adding speed, hills, or resistance.

   My starting dose or notes

Symptom response

Let the next day guide the dose.

Some temporary discomfort can occur when beginning exercise. Mild, controlled aching may be acceptable when movement remains steady and symptoms return to the usual baseline by the following morning. A sharp or catching groin pain is a reason to reduce the range or stop that movement.

Progression

Build capacity in stages.

1. Stage 1: establish tolerance

   Use comfortable motion, one strength set, substantial hand support, and 5 to 10 minutes of aerobic activity. Focus on steady movement without a new limp.

2. Stage 2: build strength

   Reach the upper repetition range, then add a second or third set. After that, change one variable such as chair height, band resistance, step height, or aerobic duration.

3. Stage 3: train the goal

   Add resistance and practice the stairs, hills, carrying, longer walks, travel, or recreation you want to regain. Build aerobic activity toward 20 to 30 minutes on most days when tolerated.

Signs you are ready for the next stage

• The current dose has been controlled for two to three sessions.
• Symptoms return to the usual baseline by the next morning.
• The upper repetition target is completed with steady technique and two or three controlled repetitions still possible.
• Sit-to-stand and step-up do not cause a new limp, balance loss, or sharp groin pain.
• The next progression matches a meaningful functional goal.