Hip Fracture Recovery Starter Exercise Guide

1. Glute Squeezes

What it helps: Wakes up the glutes — the big muscles that steady and support your hip. Getting them firing again is the first step toward a hip that feels stronger and carries you with less strain on the joint.

How often: 2-3 sets of 10, a few times a day.

1. Lie or sit comfortably.
2. Squeeze your buttock muscles together.
3. Hold a few seconds, then relax.

2. Quad Sets

What it helps: Wakes up the quadriceps — the big thigh muscles that support and control your knee. Getting them firing is the foundation of a strong, steady leg.

How often: 2-3 sets of 10, a few times a day.

1. Sit or lie with your leg straight.
2. Tighten the muscle on top of your thigh, pressing the back of your knee down.
3. Hold briefly, then relax.

3. Standing Weight Shifts

What it helps: Gently retrains you to load each leg evenly and confidently — the first step back to steady, balanced walking.

How often: 2-3 sets of 10, daily.

1. Stand at a counter with your hands resting lightly on it, feet hip-width apart.
2. Slowly shift your weight over one foot, then over the other.
3. Keep the movement smooth and controlled.

Tip: Both feet stay flat on the floor throughout — this is a shift of weight, not a step.

4. Sit-to-Stand

What it helps: Trains the exact strength you use to rise from a chair, a toilet, or a car. Stronger here means more independence and less of a struggle on tough days.

How often: 2-3 sets of 8-10, once or twice a day.

1. Sit at the edge of a sturdy chair.
2. Lean slightly forward and stand up.
3. Lower yourself back down with control.

Tip: Use your arms for support as needed.

5. Standing Marches

What it helps: Builds the hip and core strength to lift each leg and step with control — rebuilding the basics of walking.

How often: 2-3 sets of 10-20, 1-2x daily.

1. Stand tall holding a counter or sturdy surface.
2. Lift one knee up toward your hip, then lower it back down.
3. Alternate legs.

Tip: Keep your back straight and core gently engaged.

6. Walking Program

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

How often: throughout the day.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tip: Use your assistive device as directed.

7. Standing Hip Abduction

What it helps: Strengthens the outer-hip muscles that hold you steady whenever you're on one leg — which is every step you take. Stronger here, steadier hip.

How often: 2-3 sets of 10-15, 1-2x daily.

1. Stand holding a counter for support.
2. Lift your leg out to the side, keeping it straight.
3. Lower slowly.

Tip: Keep your toes pointing forward.

8. Bridges

What it helps: Builds the glutes and core together, giving your hips and low back a strong, stable base to move from — so the muscles do the work instead of the joints.

How often: 2 sets of 10–15, daily.

1. Lie on your back, knees bent, feet flat.
2. Brace your core and squeeze your glutes to lift your hips into a straight line.
3. Lower slowly with control.

Tip: Keep your stomach gently braced — do not arch your back.

About Hip Fracture Recovery

What the condition is, how it's usually managed, and what to expect — read the Hip Fracture Recovery guide.

Recovery reading

• Hip Replacement Recovery Timeline: Week by Week
• Knee Replacement Recovery: Week by Week
• Recovery After Hip Replacement
• Recovery After Knee Replacement
• All Hip & Knee Replacement recovery guides