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Exercises

Hip Arthritis Exercises

Stretches and strengthening to keep an arthritic hip moving and strong.

Exercise 1: Prone Hip Extension

  1. While lying face down with your knee straight, slowly raise your leg up off the ground while keeping both hips on the table.
  2. Keep your knee straight the entire time.
Drawing of a person lying face down raising one straight leg off the ground.
Repeat
10 times
Hold
1 second
Sets
3
Per day
1 time

Exercise 2: Hip Flexor Stretch

  1. While lying on a table or high bed, let the affected leg lower towards the floor until you feel a stretch along the front of your thigh.
Drawing of a person lying on a table with one leg hanging off the edge toward the floor.
Repeat
10 times
Hold
1 second
Sets
3
Per day
1 time

Exercise 3: Clamshell with Theraband

  1. Place a theraband above your knees and lie on your side.
  2. Spread your legs apart and make sure not to roll backwards.
  3. It is all about form. You can lie against a wall or sofa to keep from rolling.
Two drawings of a person lying on their side with a band above the knees, first with the knees together and then with the top knee lifted.
Repeat
10 times
Hold
1 second
Sets
3
Per day
1 time

Exercise 4: Hip Abduction

  1. On your side, straighten and raise the top leg up, then slowly lower it back down.
Two line drawings of a person lying on their side, first with both legs straight and then with the top leg raised up.
Repeat
10 times
Hold
1 second
Sets
3
Per day
1 time

Exercise 5: Side Lying Reverse Clamshell

  1. While lying on your side with your knees bent, raise your top foot towards the ceiling while keeping your knees together. Then lower back down to the starting position.
  2. Do not let your pelvis roll forward while you lift.
A woman lying on her side with her knees bent, lifting her top foot toward the ceiling.
Repeat
10 times
Hold
1 second
Sets
3
Per day
1 time

Exercise 6: Hip Internal Rotation Stretch, Seated

  1. Start by sitting on a chair with your legs spread apart and your feet flat on the ground.
  2. Use your hand to draw your knee inward as shown.
Two drawings of a man sitting on a chair with his legs apart, using his hand to draw one knee inward.
Repeat
3 times
Hold
30 seconds
Sets
1
Per day
1 time

Exercise 7: Supported Squats

  1. Stand with your feet shoulder width apart in front of a stable support, so you can hold on for balance if needed.
  2. Bend your knees and lower your body towards the floor. Your weight should mostly go through the heels of your feet.
  3. Return to standing and squeeze your buttock muscles to improve hip extension.
  4. Your knees should bend in line with your second toe and not pass the front of your foot.
Two drawings of a woman holding the back of a chair, first standing and then bending her knees into a squat.
Repeat
10 times
Hold
1 second
Sets
3
Per day
1 time

Exercise 8: Lateral Monster Walk with Elastic Band at Thighs

  1. Place a looped elastic band around both thighs.
  2. Bend your knees and step to the side while keeping tension on the band the entire time.
  3. After taking 5 side steps in one direction, reverse and take 5 side steps until you return to the starting position. Repeat.
Two drawings of a woman with an elastic band around her thighs, bending her knees and stepping to the side.
Repeat
5 times
Hold
1 second
Sets
6
Per day
1 time