6 Gentle Exercises for Hip Arthritis: Improve Mobility at Home

Key Takeaways

• Gentle, regular exercise can reduce hip arthritis pain and improve mobility
• 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
• These exercises complement medical treatments like injections or physical therapy
• Always consult your doctor before starting a new exercise program

If you have hip arthritis, you might think exercise will make your pain worse. But the opposite is actually true. Regular, gentle movement can help 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.

The key is choosing the right exercises and doing them correctly. The six exercises below are specifically designed for people with hip osteoarthritis. They’re gentle enough to do at home, require no special equipment, and can be modified based on your current 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 won’t 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 healthy weight to reduce stress on the hip
• Boost joint fluid production for better natural lubrication

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 pain is a warning sign—stop the exercise and consult your healthcare provider

Start slowly:

• Begin with 5-10 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

The 6 Best Exercises for Hip Arthritis

1. Hip Circles (Range of Motion)

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

How to do it:

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

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. Clamshells (Hip Strengthener)

This exercise targets the outer hip muscles that stabilize the joint.

How to do it:

1. Lie on your side with knees bent at a 45-degree angle
2. Keep your feet together and stack your hips
3. Slowly lift your top knee while keeping your feet touching (like opening a clamshell)
4. Hold for 2 seconds at the top
5. Slowly lower back down

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

Modifications:

• Easier: Don’t lift your knee as high, or do fewer repetitions
• Harder: Add a resistance band around your thighs, or hold the top position for 5 seconds

3. Bridges (Glute and Hip Strengthener)

Bridges strengthen your glutes and lower back, which support your hips during daily activities.

How to do it:

1. Lie on your back with knees bent and feet flat on the floor (hip-width apart)
2. Arms should rest at your sides
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
6. Slowly lower back down

Reps and sets: 8-10 repetitions, 2 sets

Modifications:

• Easier: Lift your hips only partway up, or place a pillow under your lower back for support
• Harder: Hold the top position for 10 seconds, or lift one leg off the ground while holding the bridge

4. Standing Hip Flexor Stretch

This stretch targets the front of your hip, which often gets tight with arthritis.

How to do it:

1. Stand in a lunge position with your affected leg behind you
2. Keep your back leg straight and your front knee bent
3. Tuck your pelvis slightly under (like you’re tucking your tailbone)
4. Lean 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

5. Seated Hip Stretch (Figure-4 Stretch)

This stretch opens up the outer hip and can relieve deep hip pain.

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. Keep your back straight and gently lean forward from your hips
4. You should feel a stretch in the outer hip and buttock
5. Hold the stretch—breathe deeply

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

Modifications:

• Easier: Don’t lean forward as far, or just rest your ankle on your opposite knee without leaning
• Harder: Gently press down on the knee of your crossed leg to deepen the stretch

6. Seated Marching

This low-impact exercise improves hip flexor strength and is safe even for those with balance concerns.

How to do it:

1. Sit in a sturdy chair with feet flat on the floor
2. Keep your back straight and core engaged
3. Slowly lift your right knee up toward your chest (as high as comfortable)
4. Hold for 2 seconds
5. Lower your foot back to the floor with control
6. Repeat with your left leg

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

Modifications:

• Easier: Lift your knee only a few inches off the floor
• Harder: Add ankle weights or hold the lifted position for 5 seconds

Creating Your Exercise Routine

Here’s a simple weekly schedule to get started:

Week 1-2:

• 2 sessions per week
• 5-8 reps of each exercise
• 1 set of each

Week 3-4:

• 3 sessions per week
• 8-10 reps of each exercise
• 2 sets of each

Week 5 and beyond:

• 3-4 sessions per week
• 10-12 reps of each exercise
• 2-3 sets of each

Best times to exercise:

• After a warm shower when muscles are loose
• In the morning to reduce stiffness throughout the day
• Before bed to improve sleep (but not too close to bedtime)

When to Progress (and When to Pull Back)

Signs you’re ready to progress:

• Exercises feel noticeably easier
• You have less pain during and after exercise
• You can complete all sets with good form
• Your daily activities feel easier

Signs you need to pull back:

• Sharp pain during exercises
• Increased swelling or stiffness lasting more than 2 hours after exercise
• Pain that keeps you awake at night
• Difficulty doing activities you could do before

If you experience these warning signs, reduce the number of repetitions, take extra rest days, or consult your physical therapist or doctor.

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:

• Pain medications: Exercise can help reduce your need for pain relievers over time
• Joint injections: Many people find exercise more effective after treatments like hyaluronic acid or cortisone injections reduce inflammation
• Physical therapy: A physical therapist can customize these exercises for your specific needs
• Weight management: Losing even 5-10 pounds can significantly reduce hip stress
• Assistive devices: Using a cane on the opposite side of your painful hip can make exercise safer

If you’re considering medical treatments for hip arthritis, learn more about non-surgical treatment options for hip pain.

Frequently Asked Questions

How soon will I see results?

Most people notice reduced stiffness within 1-2 weeks of consistent exercise. Strength improvements typically take 4-6 weeks. Pain reduction can vary—some people feel better within days, while others need several weeks. The key is consistency.

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 should improve as your body adapts. However, if you experience sharp pain during exercise, or if pain and swelling get worse and last more than 2 hours after exercising, stop and consult your healthcare provider.

Can I do these exercises every day?

It’s best to start with 2-3 days per week, with at least one rest day between sessions. Your muscles need time to recover and strengthen. As you build endurance, you can increase to 4-5 days per week if your body tolerates it well.

Should I exercise when my hip is flaring up?

During severe pain flares, focus on gentle range-of-motion exercises only (like hip circles) and skip strengthening exercises. If even gentle movement causes sharp pain, rest for 1-2 days and consult your doctor. Once the flare subsides, gradually return to your full routine.

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 carpet provides cushioning for floor exercises. A sturdy chair is essential for seated exercises and balance support.

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

Generally, yes—maintaining strength and flexibility before surgery can improve recovery outcomes. However, always check with your surgeon first. They may recommend specific exercises or modifications based on your surgical plan.

Can these exercises prevent hip arthritis from getting worse?

While exercise can’t reverse existing cartilage damage, research shows that regular movement can slow arthritis progression, reduce pain, and maintain function. Strengthening the muscles around your hip joint provides better support and reduces stress on damaged cartilage.

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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