10 Best Exercises After Hip Replacement to Do at Home

Exercise is the single most important factor in successful hip replacement recovery. These ten exercises form the foundation of an effective home rehabilitation programme, progressing from early post-operative movements to advanced strengthening.

Before you start

Important: Always follow your surgeon's specific advice and any hip precautions you have been given. These exercises are general guidelines and should be adapted to your individual needs. If you experience sharp pain, stop the exercise and consult your physiotherapist or surgeon.

General principles

• Start exercises from day one after surgery
• Perform exercises 3-4 times daily in the first few weeks
• Quality matters more than quantity
• Progress gradually week by week
• Some discomfort is normal; sharp pain is not

Weeks 0-2: Early post-operative exercises

1. Ankle pumps

Purpose: Prevent blood clots and reduce swelling

How to do it:

1. Lie on your back or sit with legs extended
2. Point your toes away from you
3. Pull your toes back towards you
4. Repeat 10-15 times every hour while awake

Tips: This is your most important exercise in the first few days. Do it frequently, even if you are doing nothing else.

2. Quadriceps sets (static quads)

Purpose: Maintain thigh muscle strength and prevent muscle wasting

How to do it:

1. Lie on your back with legs straight
2. Tighten the muscle on the front of your thigh
3. Push the back of your knee down into the bed
4. Hold for 5 seconds
5. Relax and repeat 10 times

Tips: You should see your kneecap move upwards when you tighten the muscle. This exercise can be done anywhere, anytime.

3. Gluteal squeezes

Purpose: Strengthen buttock muscles essential for walking and stability

How to do it:

1. Lie on your back with legs straight
2. Squeeze your buttocks together
3. Hold for 5 seconds
4. Relax and repeat 10 times

Tips: Imagine you are holding a coin between your buttocks. This exercise helps protect your new hip joint.

Weeks 2-6: Building strength and range

4. Hip abduction (lying)

Purpose: Strengthen the muscles on the outside of your hip

How to do it:

1. Lie on your back with legs straight
2. Keep your toes pointing upwards
3. Slide your operated leg out to the side (about 30cm)
4. Slide it back to the middle
5. Repeat 10 times

Tips: Keep your leg straight and toes pointing to the ceiling. Do not let your leg roll outwards.

5. Hip extension (lying)

Purpose: Strengthen buttock and hamstring muscles

How to do it:

1. Lie on your front (if comfortable and allowed)
2. Keep your leg straight
3. Lift your operated leg a few inches off the bed
4. Hold for 3 seconds
5. Lower slowly and repeat 10 times

Alternative (if you cannot lie on your front): Stand holding a surface for support, lift your leg straight backwards, keeping your knee straight.

6. Standing hip abduction

Purpose: Functional strengthening for walking and balance

How to do it:

1. Stand holding onto a worktop or stable surface
2. Keep your body upright (do not lean)
3. Lift your operated leg out to the side
4. Keep your toes pointing forwards
5. Lower slowly and repeat 10 times

Tips: Quality over quantity. A small, controlled movement is better than a large, wobbly one.

Weeks 6-12: Advanced strengthening

7. Mini squats

Purpose: Strengthen thighs, hips, and improve functional ability

How to do it:

1. Stand holding onto a worktop with feet hip-width apart
2. Bend your knees slightly (about 30 degrees)
3. Keep your back straight and weight through your heels
4. Straighten back up
5. Repeat 10 times

Tips: Start small and gradually increase the depth as you get stronger. Imagine sitting back into a chair.

8. Step-ups

Purpose: Functional strength for stairs and daily activities

How to do it:

1. Start with a small step (10-15cm high)
2. Place your operated leg on the step
3. Push through that leg to step up
4. Step back down slowly
5. Repeat 10 times

Tips: Use a rail for balance initially. Progress to a higher step as you get stronger.

9. Single leg balance

Purpose: Improve balance and hip stability

How to do it:

1. Stand near a worktop for safety
2. Lift your non-operated leg slightly off the ground
3. Balance on your operated leg
4. Hold for 10-30 seconds
5. Repeat 3-5 times

Progression: Start holding the worktop with both hands, then one hand, then fingertips, then no hands. Eventually, try with eyes closed.

10. Sit-to-stand

Purpose: Essential functional movement for daily life

How to do it:

1. Sit on a firm chair (not too low)
2. Shuffle forward to the edge
3. Lean forward slightly
4. Push through your legs to stand
5. Lower back down slowly
6. Repeat 10 times

Progression: Start with a high chair or cushions. Gradually lower the height. Eventually, try without using your hands.

How often should you exercise?

Walking: Your most important exercise

Walking is crucial for hip replacement recovery. It helps:

• Restore normal movement patterns
• Build endurance
• Reduce stiffness
• Improve circulation
• Boost mood and confidence

Walking progression guide

• Week 1-2: Short walks (2-5 minutes) multiple times daily with walking frame
• Week 3-4: 5-10 minutes, 3-4 times daily, progressing to crutches or stick
• Week 5-6: 10-15 minutes, 2-3 times daily, reducing walking aids
• Week 7-12: 20-30 minutes daily, aiming to walk unaided
• Week 12+: Continue building distance and speed

Common mistakes to avoid

• Doing too much too soon: This causes excessive swelling and pain
• Skipping exercises: Consistency is more important than intensity
• Poor technique: Quality matters more than quantity
• Ignoring pain signals: Sharp pain means stop
• Stopping exercises too early: Continue for at least 6 months

When to progress your exercises

Progress to the next level when:

• Current exercises feel easy
• You can complete all repetitions without excessive fatigue
• You have no increase in pain or swelling
• Your surgeon or physiotherapist advises progression

Adding resistance

Once exercises become easy (typically 8-12 weeks post-surgery), add resistance using:

• Resistance bands: Excellent for hip abduction and extension
• Ankle weights: Start with 0.5-1kg, gradually increase
• Body weight: Progress to more challenging variations

The role of professional physiotherapy

While these exercises form a solid foundation, Hip & Knee Replacement Rehabilitation ensures:

• Correct exercise technique
• Appropriate progression for your stage of recovery
• Identification and correction of movement problems
• Hands-on treatment if needed
• Personalized programme for your specific goals
• Motivation and accountability

Warning signs to stop exercising

Stop exercising and seek medical advice if you experience:

• Sharp, severe pain
• Sudden giving way or instability
• Significant increase in swelling
• Warmth or redness around the hip
• Feeling unwell or feverish

The bottom line

These ten exercises provide a comprehensive home rehabilitation programme after hip replacement. The keys to success are:

• Start early (day one post-surgery)
• Be consistent (daily exercises)
• Progress gradually (week by week)
• Focus on quality (good technique)
• Be patient (recovery takes months)
• Keep going (continue for 6-12 months)

Remember, your exercise programme is the most important factor in determining your long-term outcome. The effort you put in now will pay dividends for years to come.

About the author

Lizzie Thornton is a specialist community physiotherapist with over 15 years of experience in post-operative rehabilitation. She is HCPC registered and a member of the Chartered Society of Physiotherapy. Lizzie has designed and delivered hundreds of hip replacement rehabilitation programmes through home physiotherapy visits across Staffordshire Moorlands and Cheshire East.

View Lizzie's profile