Osteoarthritis Exercises for the Hips

If hip osteoarthritis (OA) makes you feel like your joint is auditioning to play a squeaky door hinge in a haunted house,
you’re not alone. The good news: the most reliable “upgrade” for hip OA usually isn’t a fancy gadgetit’s a smart,
consistent exercise plan. The goal isn’t to turn your hips into Olympic equipment. It’s to help you move with less pain,
build support around the joint, and keep daily life (stairs, groceries, getting out of the car) from feeling like a
mini-adventure film.

This guide walks you through hip-friendly osteoarthritis exercisesmobility, stretching, strengthening, balance, and
low-impact cardioplus a simple routine you can start with. As always, listen to your body and loop in a clinician or
physical therapist if you’re unsure. Your hips deserve teamwork.

Before You Start: The “Don’t Be a Hero” Safety Checklist

• A little discomfort is OK; sharp pain is not. Think “workable effort,” not “stabby regret.”
  If pain spikes and stays high for more than 24 hours, scale back next time.
• Warm up first. Cold hips are cranky hips. A short warm-up often reduces stiffness.
• Use support. A counter, sturdy chair, or railing can help you stay stable during standing moves.
• Stop and get medical advice if you have new swelling, redness, fever, a fall, numbness/tingling,
  pain that shoots down the leg, or you can’t bear weight.
• If you’ve had hip surgery or replacement, follow your surgeon/therapist’s precautionssome positions
  and ranges may be restricted for a while.

Why Exercise Helps Hip Osteoarthritis

OA involves wear-and-tear changes in the joint, but movement is still one of the best tools for managing symptoms.
Exercise can’t “regrow” cartilage overnight (sorry, science), but it can help you:

• Improve range of motion and reduce stiffness so the hip moves more comfortably.
• Strengthen the muscles that support the hip (glutes, hip abductors, core, thighs), improving joint stability.
• Boost function for walking, stairs, and standing up from a chair.
• Support weight management and overall health, which can reduce stress on weight-bearing joints.

Most major arthritis and orthopedic organizations recommend exercise as a core part of hip OA managementoften as a
first-line strategybecause it’s consistently linked with better pain control and function when done safely and
regularly.

The Big Three for Hip OA: Mobility, Strength, and Low-Impact Cardio

A well-rounded plan usually includes:

• Mobility (range-of-motion) exercises: gentle movements to reduce stiffness and keep the joint moving.
• Strength training: builds the “support crew” around your hip so the joint doesn’t do all the work alone.
• Low-impact cardio: improves endurance, circulation, mood, and helps with weight and overall health.

Hip-Friendly Warm-Up (5–8 Minutes)

Pick one option and keep it easy:

• Easy walk (indoors or outside)
• Stationary bike at light resistance
• Marching in place
• Gentle step-taps side to side

Your warm-up should feel like “I’m waking up my joints,” not “I’m training for a montage scene.”

Range-of-Motion and Mobility Exercises (Most Days)

These are great on stiff mornings or before strengthening. Move slowly, stay in a comfortable range, and breathe.
Aim for 5–10 reps unless noted.

1) Heel Slides

How: Lie on your back with legs straight. Slide one heel toward your butt, bending the knee.
Pause, then slide back out. Keep it smooth.

Why it helps: Gentle hip and knee motion without heavy load.

2) Knee-to-Chest (Single Leg)

How: Lie on your back. Bend one knee and bring it toward your chest until you feel a mild stretch.
Hold 10–20 seconds, then switch sides. (You can keep the other foot on the floor.)

Why it helps: Eases hip tightness and can feel great when you’re stiff.

3) “Open the Gate” Hip Circles (Standing)

How: Hold a counter for balance. Lift one knee, then gently rotate the knee outward like you’re
opening a gate. Return. Keep it small and controlled.

Why it helps: Adds gentle rotation and mobilityoften a stiff spot in hip OA.

4) Hip Internal/External Rotation (Seated)

How: Sit tall. With knee bent, slowly rotate your lower leg inward and outward (the hip rotates).
Keep movement comfortableno forcing.

Why it helps: Rotation is a common limitation in hip OA; gentle practice can maintain mobility.

5) 90/90 Hip Switches (Optional Mobility Move)

How: Sit on the floor (or on a firm cushion). Position legs in a “90/90” shape. Slowly rotate your
knees to switch sides. If the floor is too intense, skip this for now.

Why it helps: Builds hip mobility in multiple directionsgreat when tolerated.

Stretching for Stiff Hips (3–5 Days/Week)

Stretching works best after a warm-up or strengthening session. Hold each stretch 20–60 seconds, 1–3 rounds, breathing slowly.

6) Hip Flexor Stretch (Standing)

How: Step one foot back into a small lunge stance, holding a counter for balance. Tuck the pelvis
slightly and gently shift forward until you feel a stretch in the front of the back hip.

Why it helps: Hip flexors often tighten when we sit morecommon with hip pain.

7) Figure-Four / Glute Stretch (Seated)

How: Sit on a chair. Cross one ankle over the opposite knee (like making a “4”). Keep your back
straight and hinge forward slightly until you feel a stretch in the outer hip/glute.

Why it helps: Targets the glute/hip rotator area that can contribute to hip stiffness.

8) Hamstring Stretch (Supine or Seated)

How: From lying down, use a towel behind the thigh or calf and gently straighten the knee upward
until you feel a mild stretch behind the leg. Or do a seated hamstring stretch with a straight back.

Why it helps: Tight hamstrings can change walking mechanics and add strain.

9) Quadriceps Stretch (Standing, Supported)

How: Hold a counter. Bend one knee and gently bring the heel toward your butt (hold ankle or use a
strap). Keep knees close and avoid arching the back.

Why it helps: Helps with front-of-thigh tightness that can limit hip extension while walking.

Strengthening Exercises That Support the Hip Joint (2–3 Days/Week)

Strong muscles reduce the “load drama” at the joint. Start with 1 set of 8–12 reps and build to 2–3 sets as tolerated.
Move slowly and keep form cleanyour hips prefer quality over chaos.

10) Glute Bridges

How: Lie on your back, knees bent, feet hip-width apart. Squeeze glutes and lift hips until your
body forms a line from shoulders to knees. Pause 1–2 seconds, lower slowly.

Why it helps: Strengthens glutes and posterior chainkey support for hip OA.

11) Clamshells

How: Lie on your side with hips and knees bent, feet together. Keeping pelvis steady, open the top
knee like a clamshell, then close slowly. Add a light band later if easy.

Why it helps: Targets hip abductors/external rotatorsimportant for walking and pelvic stability.

12) Side-Lying Leg Raises (Hip Abduction)

How: Lie on your side, bottom knee slightly bent. Lift the top leg straight up a small amount (don’t
hike the hip), pause, then lower slowly.

Why it helps: Strengthens hip abductors that help keep your pelvis level during gait.

13) Standing Hip Abduction (Counter-Supported)

How: Hold a counter. Keeping toes forward, move one leg out to the side without leaning your trunk.
Return slowly.

Why it helps: A standing version of hip abduction for people who don’t love floor work.

14) Sit-to-Stand (Chair Squat)

How: Sit on a sturdy chair. Feet under knees. Lean forward slightly, stand up using your legs, then
sit down slowly. Use armrests as needed.

Why it helps: Builds functional strength for real lifechairs, toilets, cars, you name it.

15) Step-Ups (Low Step)

How: Step up onto a low step with one foot, then step down. Keep knee tracking over toes and use a
railing if needed.

Why it helps: Trains stairs in a controlled way and builds hip/thigh strength.

16) Standing Hip Extension

How: Hold a counter. Keeping your torso tall, move one leg backward (not super high), squeeze the
glute briefly, return with control.

Why it helps: Strengthens glutes for better push-off during walking.

17) Mini Squats or Wall Sits (Only If Comfortable)

How: Do a small squat range or a short wall sitno deep angles required. Keep it pain-aware.

Why it helps: Builds thigh and glute endurance. Skip if it aggravates your hip.

Balance and Gait: The “Stay Steady” Add-Ons (Most Days)

Hip OA can affect balance and walking mechanics. Add one or two of these:

• Single-leg stand (supported): Hold a counter and lift one foot slightly. Start with 10–20 seconds.
• Tandem stance: One foot in front of the other, heel-to-toe, holding support as needed.
• Slow marching: March in place with controlled knee lifts.

Low-Impact Cardio Options That Don’t Pick a Fight With Your Hips

Cardio helps overall fitness and joint health. Many experts recommend options like walking, cycling, and aquatic
exercise for hip arthritis because they’re low impact but still effective.

• Walking: Start with short intervals (5–10 minutes) and build gradually.
• Stationary cycling: Often well tolerated; adjust seat height so hips feel smooth, not pinched.
• Aquatic exercise: Water supports body weight, usually reducing joint stress while you move.
• Elliptical: Low-impact option if it feels comfortable.
• Tai chi (or gentle yoga): Can build balance, strength, and confidence with controlled movement.

A practical weekly target for many adults (including those with arthritis) is working toward about 150 minutes
of moderate-intensity aerobic activity plus 2 days of strengtheningadjusted to your starting point and
symptoms.

Sample 20-Minute Routine (Beginner-Friendly)

Try this 3–4 days per week, with an easy walk or bike on “off” days. Modify any move that spikes pain.

1. Warm-up: 5 minutes easy walk or bike
2. Heel slides: 8 per side
3. Glute bridges: 8–10 reps
4. Clamshells: 8–10 per side
5. Standing hip abduction: 8 per side
6. Sit-to-stand: 6–10 reps
7. Hip flexor stretch: 20–40 seconds per side
8. Figure-four stretch: 20–40 seconds per side

How to Progress Without Waking Up Angry Hips

• Progress one thing at a time: more reps OR another set OR a light bandnot all three in the same week.
• Use the “24-hour rule”: If soreness is mild and improves by the next day, you’re probably fine. If pain flares hard and lingers, reduce intensity or volume.
• Keep ranges comfortable: You don’t need deep angles to get benefits.
• Consistency beats intensity: A moderate plan you do regularly wins over a heroic plan you quit on Tuesday.

When to Call in a Physical Therapist

A physical therapist can personalize your program, check your form, and tailor exercises to your mobility and goals.
Consider professional help if:

• Your pain is worsening or limiting daily activities
• You’re unsure which exercises are safe for your body
• You have balance issues or fear of falling
• You want a progressive plan with clear milestones

Frequently Asked Questions

Should I exercise during a flare-up?

Often, yesbut go gentler. Think mobility work, short walks, or water exercise. You’re aiming to keep the joint moving
without “adding fuel” to the flare. If pain is sharp or severe, pause and check in with a clinician.

Is walking good for hip osteoarthritis?

For many people, walking is a solid low-impact choiceespecially if you start small and build gradually. If walking
irritates your hip, try shorter intervals, softer surfaces, supportive shoes, or swap in cycling/aquatic exercise.

Does heat or ice help before exercise?

Many people find heat helps loosen stiffness before moving, while ice can calm irritation
after activity. Your hip gets a votetry both and see what helps.

Common Experiences With Hip OA Exercise (What People Often Notice Over Time)

Everyone’s hip osteoarthritis story is different, but there are some themes physical therapists and patients commonly
report when they stick with a hip exercise plan. If you’re just starting, the first “win” often isn’t a dramatic pain
dropit’s something smaller and sneakier, like getting out of a chair with less hesitation or noticing your stride
feels smoother for the first few minutes of a walk. These changes can be easy to miss unless you’re paying attention,
which is why tracking a simple metric (like “How many minutes can I walk comfortably?” or “How stiff am I in the
morning from 0–10?”) can be surprisingly motivating.

Many people also notice a pattern: movement helps stiffness, but too much too soon can trigger a flare.
That’s normal. The hips can behave a little like a moody coworker: they do better with a steady schedule, not random
bursts of chaos. In early weeks, mild muscle soreness around the glutes and thighs is commonespecially after bridges,
clamshells, and sit-to-standsbecause those muscles may have been underused while the joint hurt. Soreness that feels
like “I worked” is usually okay; pain that feels sharp, pinchy deep in the joint, or makes you limp more is a sign to
modify range, reduce reps, or switch exercises.

Another common experience is discovering that the “right” exercise is the one you’ll actually do.
Plenty of people start with a perfect routine on paper… and then life happens. The best plans often become “modular”:
a short warm-up, two strength moves, and one stretchdone consistently. Some folks swear by morning mobility (heel
slides, gentle rotations) to “oil the gears,” then do strengthening later in the day when the joint feels warmer.
Others prefer aquatic exercise because the water makes movement feel possible again, especially on higher-pain days.

Around the 4–8 week mark, people frequently report improved confidenceless fear of movement, less
guarding, fewer “I shouldn’t do that” moments. That confidence matters because hip OA can quietly shrink your world:
fewer errands, fewer walks, fewer stairs. A smart exercise routine can rebuild trust in your body. Many people also
find that strengthening the hips improves comfort in nearby areaslike the low back or kneesbecause better hip
support can reduce compensation patterns. The key is patience: progress tends to come in waves, not a straight line.
If you have a bad week, it doesn’t erase the good ones; it’s just data. Adjust, keep moving within your limits, and
build again.

If there’s one “universal” experience, it’s that hip OA exercise works best when it’s personalized.
The right level, the right frequency, the right mix of walking vs cycling vs strength workthose details depend on
your symptoms, your goals, and your daily life. That’s also why many people feel a big relief after one or two visits
with a physical therapist: getting a plan that fits you can turn exercise from “confusing homework” into something you
actually trust.

Conclusion: A Hip Plan That’s Built for Real Life

The best osteoarthritis exercises for the hips aren’t secret moves hidden in a mountain temple. They’re a balanced mix
of mobility work, hip and glute strengthening, and low-impact cardiodone consistently, progressed gradually, and
adjusted to your body’s feedback. Start small, stay steady, and treat your routine like brushing your teeth: not a
once-a-month event, but a simple habit that keeps things working.

If you want the shortest summary: warm up, move the hip gently, strengthen the support muscles, choose low-impact
cardio, and don’t be afraid to get help customizing your plan. Your hips are allowed to be “in progress.”