Best Hip Arthritis Exercises: 10 PT-Approved Moves for Pain Relief

Key Takeaways

• Gentle, regular exercise can reduce hip arthritis pain by up to 40% and improve daily mobility
• These 10 exercises cover stretching, strengthening, range of motion, and low-impact cardio
• Start with 2-3 sessions per week and gradually increase as you build strength
• Stop if you feel sharp pain—mild discomfort is normal, but pain is a warning sign
• Avoid high-impact activities like running, jumping, and deep squats that stress the hip joint
• These exercises complement medical treatments like physical therapy and injections

If you have hip arthritis, you might think exercise will make your pain worse. But the opposite is actually true. Research consistently shows that regular, gentle movement can reduce stiffness, strengthen the muscles that support your hip, and improve your ability to do everyday activities like walking, climbing stairs, or getting in and out of a car.

A 2019 Cochrane review of 44 clinical trials found that exercise reduces hip osteoarthritis pain by an average of 8 points on a 0-100 scale and improves physical function by roughly 7 points. Those numbers may sound modest, but for many people they represent the difference between needing help with daily tasks and living independently.

The key is choosing the right exercises and doing them correctly. The 10 exercises below are specifically designed for people with hip osteoarthritis. They cover four essential categories—stretching, strengthening, range of motion, and low-impact cardio. They require no special equipment, can be done at home, and include modifications for every fitness level.

Understanding Hip Arthritis and Exercise

Hip osteoarthritis happens when the cartilage that cushions your hip joint wears down over time. This can cause pain, stiffness, and reduced range of motion. While exercise cannot restore damaged cartilage, it can:

• Strengthen supporting muscles to take pressure off the joint
• Improve flexibility to maintain or increase range of motion
• Reduce inflammation through increased blood flow
• Maintain a healthy weight to reduce stress on the hip
• Boost synovial fluid production for better natural lubrication
• Improve balance and coordination to reduce fall risk

Think of your hip joint like a hinge on a door. If you never open the door, the hinge gets rusty and stiff. Regular, gentle movement keeps things working smoothly.

Before You Begin: Important Safety Tips

Before starting these exercises, keep these safety guidelines in mind:

Talk to your doctor first, especially if you:

• Have severe hip pain or recently injured your hip
• Are recovering from hip surgery
• Have other health conditions that affect exercise

Know the difference between discomfort and pain:

• Mild discomfort or muscle fatigue is normal when starting a new exercise routine
• Sharp, stabbing, or burning pain is a warning sign—stop the exercise and consult your healthcare provider

Start slowly:

• Begin with 5-8 repetitions of each exercise
• Do exercises 2-3 times per week, not every day
• Gradually increase as your strength and flexibility improve

Use proper form:

• Move slowly and deliberately—no rushing or bouncing
• Breathe normally throughout each exercise
• Stop if you feel dizzy, experience chest pain, or have difficulty breathing

Range of Motion Exercises

Range of motion exercises keep your hip joint mobile and reduce stiffness. They are the gentlest category and a good place to start, especially on days when your hip feels stiff or sore.

1. Hip Circles

This gentle exercise warms up the hip joint and improves flexibility in all directions.

How to do it:

1. Stand next to a sturdy chair or counter for balance
2. Shift your weight to your supporting leg
3. Lift your affected leg slightly off the ground (2-3 inches)
4. Slowly move your leg in small circles—clockwise first
5. Complete 5 circles, then switch to counterclockwise
6. Lower your leg and rest before switching sides

Reps and sets: 5 circles each direction, 2 sets per leg

Modifications:

• Easier: Make smaller circles or hold onto a counter with both hands
• Harder: Make larger circles or lift your leg higher

2. Supine Hip Internal and External Rotation

This floor exercise gently moves the hip through its rotational range without bearing weight on the joint.

How to do it:

1. Lie on your back with both knees bent and feet flat on the floor, hip-width apart
2. Slowly let your right knee drop inward toward your left leg (internal rotation)
3. Hold for 2 seconds, then bring it back to center
4. Now let the same knee drop outward to the right (external rotation)
5. Hold for 2 seconds, then return to center
6. Repeat on the other side

Reps and sets: 8-10 repetitions per leg, 2 sets

Modifications:

• Easier: Reduce how far your knee drops in each direction—even a few inches is beneficial
• Harder: Straighten your leg slightly so the foot slides outward during rotation, increasing the range

Stretching Exercises

Stretching relieves tightness in the muscles surrounding your hip. Tight hip flexors, hamstrings, and piriformis muscles are common in hip arthritis and can amplify pain. Hold each stretch gently—never force or bounce.

3. Standing Hip Flexor Stretch

This stretch targets the front of your hip, which often gets tight from sitting for long periods—a common issue with arthritis.

How to do it:

1. Stand in a staggered stance with your affected leg behind you
2. Keep your back leg straight and your front knee bent slightly
3. Tuck your pelvis slightly under (imagine tucking your tailbone toward the floor)
4. Lean your body forward gently until you feel a stretch in the front of your back hip
5. Hold this position—don’t bounce

Hold time: 20-30 seconds, repeat 2-3 times per leg

Modifications:

• Easier: Hold onto a chair or counter for balance, or don’t lean forward as far
• Harder: Raise the arm on your stretched side overhead and lean slightly to the opposite side for a deeper hip flexor and side body stretch

4. Seated Figure-4 Stretch (Piriformis Stretch)

This stretch opens up the outer hip and targets the piriformis muscle, which can cause deep hip and buttock pain when it is tight.

How to do it:

1. Sit in a sturdy chair with feet flat on the floor
2. Cross your affected leg over the other knee, making a “4” shape
3. Flex the foot of the crossed leg to protect your knee
4. Keep your back straight and gently lean forward from your hips
5. You should feel a stretch in the outer hip and buttock of the crossed leg
6. Hold the stretch and breathe deeply

Hold time: 20-30 seconds, repeat 2-3 times per leg

Modifications:

• Easier: Don’t lean forward—simply resting your ankle on your opposite knee provides a mild stretch
• Harder: Gently press down on the knee of your crossed leg to deepen the stretch

5. Supine Hamstring Stretch

Tight hamstrings pull on the pelvis and change how your hip joint moves. This stretch reduces that tension without stressing the hip.

How to do it:

1. Lie on your back with both legs flat on the floor
2. Bend one knee and place a towel or belt around the ball of that foot
3. Slowly straighten your leg toward the ceiling, holding both ends of the towel
4. Straighten the leg until you feel a gentle stretch in the back of your thigh
5. Keep your hips flat on the floor—don’t let them lift
6. Hold the stretch and breathe normally

Hold time: 20-30 seconds, repeat 2-3 times per leg

Modifications:

• Easier: Keep a generous bend in the knee—the leg does not need to be fully straight
• Harder: Gently pull the towel toward you to increase the stretch, or let the leg drift slightly inward to target the outer hamstring

Strengthening Exercises

Strengthening the muscles around your hip is one of the most effective ways to reduce arthritis pain. Strong glutes, hip abductors, and quadriceps absorb force that would otherwise stress the damaged joint. According to a 2020 study in Osteoarthritis and Cartilage, targeted hip strengthening exercises reduced pain by 28% and improved walking speed in people with hip osteoarthritis.

6. Clamshells (Hip Abductor Strengthener)

This exercise targets the gluteus medius on the outer hip—a muscle that stabilizes your pelvis when you walk, climb stairs, or stand on one leg.

How to do it:

1. Lie on your side with knees bent at a 45-degree angle and hips stacked
2. Rest your head on your lower arm for comfort
3. Keep your feet together throughout the movement
4. Slowly lift your top knee toward the ceiling while keeping your feet touching (like opening a clamshell)
5. Hold for 2 seconds at the top
6. Slowly lower back down with control

Reps and sets: 10-12 repetitions, 2-3 sets per side

Modifications:

• Easier: Don’t lift your knee as high, or reduce repetitions to 5-6
• Harder: Place a resistance band around your thighs just above the knees, or hold the top position for 5 seconds

7. Glute Bridges

Bridges strengthen your glutes, hamstrings, and lower back—the entire posterior chain that supports your hips during walking, standing, and stair climbing.

How to do it:

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart
2. Rest your arms at your sides with palms facing down
3. Tighten your abdominal muscles and squeeze your buttocks
4. Slowly lift your hips off the floor until your body forms a straight line from shoulders to knees
5. Hold for 3-5 seconds at the top—avoid arching your lower back
6. Slowly lower back down, one vertebra at a time

Reps and sets: 8-10 repetitions, 2-3 sets

Modifications:

• Easier: Lift your hips only partway, or place a pillow under your lower back for support
• Harder: Hold the top position for 10 seconds, or extend one leg straight while holding the bridge (single-leg bridge)

8. Standing Hip Abduction (Side Leg Raise)

This exercise builds outer hip strength in a weight-bearing position, which directly translates to better walking stability and less limping.

How to do it:

1. Stand behind a sturdy chair, holding the backrest for balance
2. Keep your body upright—don’t lean to the side
3. Slowly lift your affected leg out to the side, about 6-12 inches from the floor
4. Keep your toes pointing forward, not up toward the ceiling
5. Hold for 2 seconds at the top
6. Slowly lower your leg back to the starting position

Reps and sets: 10-12 repetitions, 2-3 sets per leg

Modifications:

• Easier: Lift your leg only a few inches and focus on keeping your body upright
• Harder: Add an ankle weight (start with 1-2 pounds) or slow the movement down to a 4-second lift and 4-second lower

Low-Impact Cardio Exercises

Cardiovascular exercise improves heart health, helps with weight management, and floods your joints with nutrient-rich blood. The key for hip arthritis is choosing low-impact options that raise your heart rate without pounding your joints.

9. Seated Marching

This seated exercise is safe for people at any fitness level, including those with balance concerns. It raises your heart rate gently while working the hip flexors.

How to do it:

1. Sit in a sturdy chair with your back straight and feet flat on the floor
2. Engage your core muscles
3. Slowly lift your right knee toward your chest as high as comfortable
4. Hold for 1-2 seconds at the top
5. Lower your foot back to the floor with control
6. Repeat with your left leg
7. Continue alternating legs at a steady, rhythmic pace

Reps and sets: 10-15 repetitions per leg, 2-3 sets. Rest 30-60 seconds between sets.

Modifications:

• Easier: Lift your knee only a few inches off the seat
• Harder: Add ankle weights, increase speed slightly for more cardiovascular challenge, or hold the lifted position for 5 seconds

10. Stationary Cycling or Recumbent Bike

Cycling is one of the best low-impact cardiovascular exercises for hip arthritis. The circular pedaling motion moves the hip through its range of motion with minimal stress on the joint.

How to do it:

1. Adjust the seat height so your knee is slightly bent (about 25-30 degrees) at the bottom of the pedal stroke
2. Start with zero or very light resistance
3. Pedal at a comfortable, steady pace—aim for 60-80 RPM
4. Keep your upper body relaxed and avoid gripping the handlebars tightly
5. Start with 5-10 minutes and add 2-3 minutes per session as tolerated

Duration: Work up to 15-30 minutes per session, 3-5 times per week

Modifications:

• Easier: Use a recumbent bike, which supports your back and puts less stress on the hip; keep resistance very low
• Harder: Gradually increase resistance or duration over weeks, but never to the point of sharp hip pain

If you don’t have access to a stationary bike, walking on a flat, even surface is an excellent alternative. Water aerobics is another outstanding option because water buoyancy reduces joint stress by up to 90%.

Exercises to Avoid with Hip Arthritis

Not all exercise is helpful when you have hip arthritis. Some activities place excessive stress on damaged cartilage and can accelerate joint breakdown. Avoid or modify these:

• Running or jogging on pavement — The repeated impact forces (2-3 times your body weight per stride) compress the hip joint and can worsen cartilage damage
• Deep squats or lunges — Bending the hip past 90 degrees under load increases joint pressure significantly
• High-impact aerobics or jump training — Jumping generates impact forces 5-7 times your body weight
• Stair-climbing machines at high resistance — While stair climbing is functional, heavy resistance on a machine can overload the hip
• Heavy leg presses — Compressive forces through the hip during heavy leg press can exceed what arthritic cartilage can handle
• Yoga poses that require deep hip flexion — Poses like pigeon pose or deep forward folds may cause pinching pain in arthritic hips (see our guide to gentle yoga poses modified for arthritis for safer alternatives)

If you enjoy any of these activities, talk to your physical therapist about modified versions. For example, walking briskly is a safe alternative to running, and partial squats (bending to only 45 degrees) are much gentler than full squats.

How to Start: A Beginner’s 4-Week Plan

If you are new to exercise or returning after a long break, this progressive plan helps you build a routine safely.

Week 1-2: Getting Started

• 2 sessions per week with at least 2 rest days between sessions
• Choose 4-5 exercises from the list above (include at least one from each category)
• 5-8 reps per exercise, 1 set each
• Focus on form over repetitions
• Total session time: 10-15 minutes

Week 3-4: Building Consistency

• 3 sessions per week
• Add 1-2 more exercises
• 8-10 reps per exercise, 2 sets each
• Add the seated marching or stationary bike for 5-10 minutes of low-impact cardio
• Total session time: 15-25 minutes

Week 5-8: Progressing Safely

• 3-4 sessions per week
• Include all 10 exercises across your weekly sessions (you don’t need to do all 10 in one session)
• 10-12 reps per exercise, 2-3 sets each
• Increase cardio to 15-20 minutes
• Total session time: 25-35 minutes

Best times to exercise:

• After a warm shower when muscles are loose and less stiff
• Mid-morning, after initial morning stiffness has eased
• Before bed to improve sleep quality (but finish at least 1 hour before sleep)

When to Stop: Safety Signals

Knowing when to push through mild discomfort and when to stop is critical for exercising safely with hip arthritis.

Stop exercising immediately if you experience:

• Sharp, stabbing, or sudden pain in the hip, groin, or thigh
• Pain that gets worse with each repetition rather than easing
• A popping or catching sensation followed by pain
• Numbness or tingling in your leg or foot
• Dizziness, chest pain, or shortness of breath

Scale back your next session if you notice:

• Increased hip swelling after exercise
• Pain or stiffness lasting more than 2 hours after your session
• Pain that interrupts your sleep the night after exercising
• Difficulty with daily activities you could do before

When in doubt, follow the 2-hour rule: If your hip pain is worse than your baseline level 2 hours after exercising, you did too much. Reduce intensity, duration, or number of exercises at your next session.

If warning signs persist, consult your doctor or a physical therapist who can evaluate your form and adjust your program.

How Exercise Fits with Other Treatments

Exercise is a cornerstone of hip arthritis management, but it works best as part of a comprehensive treatment plan. These exercises complement:

• Physical therapy: A physical therapist can customize these exercises for your specific joint condition, correct your form, and progress your program safely
• Joint injections: Many people find exercise more effective after treatments like hyaluronic acid or cortisone injections reduce inflammation and pain
• Pain medications: Exercise can help reduce your reliance on pain relievers over time
• Weight management: Every pound of body weight lost removes roughly 3-6 pounds of pressure from the hip joint
• Assistive devices: Using a cane on the opposite side of your painful hip can make weight-bearing exercises safer and less painful

Frequently Asked Questions

How soon will I see results from hip exercises?

Most people notice reduced stiffness within 1-2 weeks of consistent exercise. Strength improvements typically take 4-6 weeks. Pain reduction varies—some people feel better within days, while others need several weeks. The key is consistency. Research shows that people who exercise at least 3 times per week see significantly better outcomes than those who exercise less frequently.

What if exercise makes my hip hurt more?

Some muscle soreness is normal when starting a new exercise program, especially 24-48 hours after your first few sessions. This is called delayed-onset muscle soreness (DOMS) and should improve as your body adapts. However, if you experience sharp pain during an exercise, or if pain and swelling last more than 2 hours after your session, stop and consult your healthcare provider. You may need to reduce intensity or modify certain movements.

Can I do these exercises every day?

It is best to start with 2-3 days per week, with at least one rest day between sessions. Your muscles need recovery time to get stronger. As you build endurance over several weeks, you can increase to 4-5 days per week if your body tolerates it well. Stretching exercises (numbers 3-5) can be done daily because they don’t break down muscle tissue the way strengthening exercises do.

Should I exercise when my hip is flaring up?

During a severe pain flare, focus only on gentle range-of-motion exercises (like hip circles and supine rotations) and skip strengthening and cardio. If even gentle movement causes sharp pain, rest for 1-2 days and apply ice or heat. Once the flare subsides, gradually return to your full routine—don’t jump back to where you left off.

Is walking good for hip arthritis?

Yes. Walking is one of the best exercises for hip arthritis when done on flat, even surfaces at a comfortable pace. It strengthens muscles, improves cardiovascular health, and promotes joint lubrication. Start with 10-15 minutes and increase gradually. Use supportive shoes with good cushioning, and consider walking on a track or treadmill rather than concrete sidewalks to reduce impact.

Do I need special shoes or equipment?

No special equipment is required for these exercises. Wear comfortable, supportive shoes for standing exercises. A yoga mat or folded towel provides cushioning for floor exercises. A sturdy, armless chair is helpful for seated exercises and balance support. As you progress, a light resistance band and 1-2 pound ankle weights are useful but not necessary.

Are these exercises safe if I have a hip replacement scheduled?

Generally, yes. Maintaining strength and flexibility before surgery—called “prehabilitation”—can improve your recovery outcomes. A 2017 study in the Journal of Arthroplasty found that patients who did prehabilitation exercises before hip replacement had better walking speed and less pain 3 months after surgery. However, always confirm your exercise plan with your surgeon, who may recommend specific modifications.

Can these exercises prevent hip arthritis from getting worse?

While exercise cannot reverse existing cartilage damage, research shows that regular movement can slow arthritis progression, reduce pain, and maintain joint function for longer. Strengthening the muscles around your hip provides better support and distributes forces more evenly across the joint, reducing stress on damaged cartilage. Combined with healthy weight management, exercise is the most evidence-supported way to protect your hip over the long term.

Can I combine these exercises with yoga or water aerobics?

Absolutely. Gentle yoga and water aerobics are excellent complementary activities for hip arthritis. Yoga adds flexibility, balance, and stress relief. Water aerobics lets you exercise with up to 90% less joint stress thanks to buoyancy. You can rotate between these activities throughout the week to keep your routine varied and engaging.

---

Medical Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting a new exercise program, especially if you have hip arthritis or other medical conditions.

Last medically reviewed: April 2025