Total Hip Arthroplasty 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. 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.

3. 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.

4. Ankle Pumps

What it helps: Keeps blood moving to reduce swelling and the risk of clots while you're less active — small, frequent, and important early on.

How often: 20 repetitions, several times a day.

1. Flex your foot up, pointing your toes toward the ceiling.
2. Point your toes down, away from your body.

Tip: Move slowly and with control.

5. 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.

6. Heel Slides

What it helps: Coaxes gentle bending back into the knee — restoring the motion you need for stairs, sitting, and getting in and out of a car.

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

1. Lie on your back with your legs straight.
2. Slowly slide your heel toward you, bending the knee.
3. Slide it back down.

Tip: Only go as far as is comfortable.

7. 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.

8. 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.

What to expect in recovery

The full recovery guide for this procedure: Total Hip Replacement recovery.

What recovery is like

The recovery arc for this procedure — what each stage generally involves. Read Hip Replacement.

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