8 hip replacement exercises for recovery after surgery
Try these gentle hip replacement exercises to support recovery, improve strength, restore movement, and help you ease back into daily activities.
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After hip replacement surgery, it’s common to have questions about how and when to get moving again. Exercise may feel daunting, or even counterintuitive, after such a big surgery, but the right movements are crucial for healing.
At Hinge Health, our physical therapists emphasize that movement is medicine — especially after hip surgery. Gentle, targeted exercises help you rebuild strength, improve hip mobility, and get back to doing what you love. Research shows that doing strengthening exercises after a total hip replacement can significantly improve your recovery and help you get back to everyday activities.
Here, Hinge Health physical therapists share examples of hip replacement exercises to do six weeks after your surgery to help you feel your best throughout your recovery.
Please note these exercises are provided as general examples and may not be right for your individual needs. Always follow the guidance of your doctor or physical therapist regarding your exercise plan.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Reviewed by our clinical and medical experts
Christynne Helfrich, PT, DPT
Courtney Fitzpatrick, PT, DPT
What is hip replacement surgery — and who may need one?
Hip replacement surgery involves replacing cartilage (rubbery connective tissue) and parts of your hip joint that aren’t working well anymore with artificial components made of metal, plastic, or ceramic.
“This procedure is done to help restore comfortable movement when joint changes or inflammation start to make everyday activities more challenging,” says Courtney Fitzpatrick, PT, DPT, a physical therapist at Hinge Health.
You might need a hip replacement if you have:
Significant, ongoing hip pain that interferes with daily activities, work, sleep, or quality of life.
Stiffness or reduced mobility that stops you from walking, getting dressed, or moving easily.
No relief from simple at-home treatments, such as physical therapy, exercise therapy, or over-the-counter pain medications.
8 hip replacement exercises to do after surgery
After surgery, many people work with a physical therapist in person who can help guide their recovery and suggest appropriate exercises. If you have a physical therapist or other member of your care team, be sure to discuss any at-home exercises with them. Gentle exercises at home may help support your recovery, but should be done in partnership with your healthcare providers.
For exercises that involve standing, it’s important to have someone nearby to help support you and prevent falls.
The following exercises are meant to be done within the first six weeks post-surgery — they’re designed to maintain your strength, ease stiffness, and help prevent blood clots. They’re generally good hip exercises for building strength, mobility, and confidence in movement — even well after the initial hip replacement surgery recovery phase.
This gentle exercise helps “wake up” your glutes (butt muscles), which naturally can lose strength after surgery or during times when you’re less active. “This move supports and stabilizes your hip as you walk and move,” Dr. Fitzpatrick says.
How to do it:
On a yoga mat or your bed, lie comfortably on your back with your legs straight and flat on the surface.
Squeeze your butt muscles together.
You may feel your hips rise or move slightly as you tighten these muscles.
Focus on squeezing as hard as you are able as you hold this position.
Relax your muscles and return to the starting position.
Gently moving your ankles up and down encourages healthy circulation in your legs and your natural healing process. “This simple movement helps wake up your muscles and promotes blood flow throughout your entire lower body,” Dr. Fitzpatrick says.
How to do it:
Start by sitting with your legs straight, resting on a couch or bed.
Your toes will point up toward the ceiling.
Point your toes away from you and down toward the floor.
Focus on squeezing your calf muscles as you hold this position.
Relax your feet back to the start.
This move enables you to gently engage your quadriceps (front of thigh muscles) as you keep your leg straight. “You use your quads as you stand, walk, and do other everyday activities,” Dr. Fitzpatrick says. “This move helps prevent muscle atrophy (loss) in your quads as you recover from surgery.”
How to do it:
Sit on a couch or bed with one leg straight and your other leg bent with your foot flat on the surface.
Squeeze your thigh muscles on the straight leg as you press the back of your knee into the couch or bed.
Your heel may be lifting slightly off the surface as you hold this position.
Relax your thigh muscles.
Sliding your heel up toward your body invites gentle movement back into your hip, helping you reconnect with your natural range of motion. “This soothing exercise can help reduce post-surgery stiffness as you heal,” Dr. Fitzpatrick says.
How to do it:
Start by sitting with your legs straight out in front of you on a couch, bed, or floor.
Loop a towel around the bottom of your targeted foot.
Use that towel to unweight your foot as you slide your foot toward your hips, allowing your knee to bend.
Bend your knee as far as you are able, then slide your foot back to the starting position.
PT tip: “Use a smooth surface or place a towel under your heel for easier gliding,” Dr. Fitzpatrick says. “Wearing socks can help you perform this move comfortably over top of your sheets.”
5. Diaphragmatic breathing
Want expert care? Check if you're covered for our free program →Slow, deep breathing isn’t just calming — it also builds core strength and helps support a healthy posture. Focusing on your breath signals your body to relax, which can help reduce muscle tension, ease discomfort, and support your body’s healing as you adjust after surgery.
How to do it:
Lie on your back with your knees bent and your feet flat on the floor.
Rest one hand on your chest and the other on your belly.
Slowly inhale as you fill your belly with air so the hand on your belly rises up toward the ceiling. The hand on your chest remains mostly still.
Focus on staying relaxed as you hold that breath in your belly.
Slowly breathe out so the hand on your belly lowers with you.
Get more information on how to do diaphragmatic breathing here.
6. Supine hip abduction
Want expert care? Check if you're covered for our free program →This smooth, controlled motion encourages movement in your hip. “Practicing this exercise can help you regain confidence with everyday activities, like getting in and out of bed,” Dr. Fitzpatrick says.
How to do it:
Lie on your back on a bed or couch.
Your legs should be straight with your ankles laced a few inches apart.
Slide one leg out to your side as far as comfortable, keeping your toes pointed toward the ceiling.
Hold this position.
Slide your leg back to start.
Repeat on the other side.
7. Short arc quad
Want expert care? Check if you're covered for our free program →This movement gently challenges your quads, building support for activities like walking and climbing stairs. Ease into this exercise as you feel ready.
How to do it:
Start by sitting with your legs straight out in front of you on a coach or bed.
Place a rolled up towel under your targeted knee so that your knee is propped up and slightly bent.
Lift your foot toward the ceiling and straighten your leg while pushing the back of your knee down into the towel roll.
Focus on squeezing your thigh muscles as you hold this position.
Relax your foot down to the starting position.
Repeat on the other side.
8. Knee extension
Want expert care? Check if you're covered for our free program →This exercise helps activate and strengthen your leg muscles, supporting your hip while keeping pressure low. “It also encourages healthy circulation to your healing hip,” Dr. Fitzpatrick says.
How to do it:
Start by sitting comfortably in a chair.
Move your foot toward the ceiling to straighten your leg.
The back of your thigh should remain on the chair as you hold this position.
Relax your foot back to the floor.
Repeat on the other side.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Benefits of hip replacement exercises post-surgery
Gentle, consistent movement after hip replacement surgery is key for recovery, especially within the first week of exercise, research suggests. Each exercise is an opportunity for your body to rebuild strength, restore comfort, and reconnect with everyday movements. Learn how these exercises, and other physical therapy exercises after hip surgery, can support you.
Restore hip motion and mobility. Gentle movements and stretches help you get used to your new hip. They can help you move smoothly and comfortably at the start of your recovery. “These movements help prevent scar tissue from limiting your mobility and allows your hip to move with less stiffness,” Dr. Fitzpatrick says.
Enhance balance and stability. After hip replacement surgery, you may notice your balance and coordination aren’t quite the same, often due to pain or swelling. “Practicing these exercises helps rebuild the strength and control in your legs and hips, which are essential for helping you feel steady on your feet,” says Dr. Fitzpatrick. Over time, this retrains your muscles and nervous system to support you with more confidence as you move.
Support healthy circulation. “Gentle movements, like ankle pumps, can help keep your blood flowing and reduce swelling after surgery,” says Dr. Fitzpatrick.
Ease pain after surgery. It’s normal to feel some pain and soreness following a hip replacement. “Gentle movement, including the above exercises, can actually help manage discomfort and support your recovery,” says Dr. Fitzpatrick.
Strengthen surrounding muscles. Targeted exercises awaken the muscles around your hip — such as your glutes, quads, and core muscles — that support your hip. As your recovery progresses, your physical therapist will give you more challenging strengthening moves. “This added strength helps you move more confidently and protects your hip as you return to daily routines,” Dr. Fitzpatrick says.
Boost everyday function. Recovery exercises are all about helping you re-engage in the activities that mean the most to you, from walking and climbing stairs to gardening and socializing. Step by step, they smooth your path back to the life you love.
Safety tips to keep in mind
Hip replacement surgery is a significant step toward improving your mobility and quality of life. Taking a few precautions with your exercises can help you recover safely and confidently.
Follow your own care plan. Your surgeon may give you specific guidelines especially early on in your hip replacement recovery, such as not bending your hip beyond a certain angle, avoiding crossing your legs, or being mindful of twisting. “These temporary precautions help you heal safely, so following your provider ’s advice is always important,” Dr. Fitzpatrick says.
Focus on how movements feel, not just how many you do. “Slow, controlled motions protect your body and make each exercise more effective,” Dr. Fitzpatrick says. “If a movement brings on sharp or unusual pain, it’s your body’s way of asking for a pause or adjustment — never feel the need to ‘push through.’”
Use supports. “Assistive devices like walkers or canes, or even holding onto railings or sturdy furniture, allow you to move more comfortably as you recover,” Dr. Fitzpatrick says.
Prepare your space for easy movement. Clear the area of loose rugs, cords, or clutter that might trip you up. “Keep any support tools within easy reach and have a comfortable, sturdy chair or bed nearby for rest breaks,” Dr. Fitzpatrick says.
Be consistent without pushing too hard. “Recovery progress can be slow and steady, and that’s okay,” Dr. Fitzpatrick says. The key is to find your movement sweet spot — the point where you’re challenging yourself and making progress, without feeling strained or overwhelmed. Gentle, regular exercise builds strength and mobility, but taking breaks is just as important for healing.
Communicate with your rehab team. If questions come up or a movement doesn’t feel right, be sure to contact your care team, including your physical therapist. “Open communication helps your plan stay flexible so your needs are met,” Dr. Fitzpatrick says.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
Looking for pain relief? Check if your employer or health plan covers our program
References
Singh, G., Nareshkumar Dhaniwala, Jadawala, V. H., Anmol Suneja, & Batra, N. (2024). Recovery of Muscular Strength Following Total Hip Replacement: A Narrative Review. Cureus, 16(8). doi:10.7759/cureus.68033
Bull, T., Erzen, A., O’Donnell, J., Rafla, M., Georgy, D., Bailey, M., & Takla, A. (2024). Hypertrophy Training Following A Total Hip Replacement: A Literature Review. International Journal of Sports Physical Therapy, 19(3). doi:10.26603/001c.93075
Judd, D. L., Cheuy, V. A., Peters, A., Graber, J., Hinrichs-Kinney, L., Forster, J. E., Christiansen, C. L., & Stevens-Lapsley, J. E. (2023b). Incorporating Functional Strength Integration Techniques during Total Hip Arthroplasty Rehabilitation: A Randomized Controlled Trial. Physical Therapy, 104(3). doi:10.1093/ptj/pzad168
OrthoInfo. (2017). Total Hip Replacement Exercise Guide - OrthoInfo - AAOS. Aaos.org. https://orthoinfo.aaos.org/en/recovery/total-hip-replacement-exercise-guide/
Matheis, C., & Stöggl, T. (2018). Strength and mobilization training within the first week following total hip arthroplasty. Journal of Bodywork and Movement Therapies, 22(2), 519–527.doi:10.1016/j.jbmt.2017.06.012