Best Exercises After Hip Replacement Surgery

Getting out of a chair, walking to the letterbox and sleeping comfortably can feel like significant milestones after surgery. The best exercises after hip replacement are not necessarily the hardest ones. They are the movements that safely restore circulation, hip strength, balance and confidence at the right stage of your recovery.

Your surgeon’s instructions always come first, particularly if you have specific movement precautions, an anterior or posterior surgical approach, complications, or other health conditions. A physiotherapist can then tailor your program around your pain levels, walking ability, home set-up and personal goals, whether that is returning to work, gardening, golf or simply moving around the community with more ease.

Why exercise matters after a hip replacement

A hip replacement removes the source of pain for many people, but surgery still affects the surrounding muscles, tendons and soft tissues. It is common for the hip and thigh to feel weak, stiff or swollen in the early weeks. You may also unconsciously favour the operated side, which can lead to limping and place extra strain on your back, knee or other hip.

The right exercises help maintain blood flow, reduce stiffness and gradually rebuild control through the hip. They also support a smoother return to everyday activities. Progress is rarely a straight line. A more active day can bring temporary soreness or swelling, and that does not always mean something is wrong. The key is knowing the difference between a manageable response to exercise and symptoms that need review.

Best exercises after hip replacement: start with the basics

In the first days and weeks, exercises are usually short, gentle and frequent. Your hospital team may provide a specific program before you go home. Continue with that plan unless your surgeon or physiotherapist advises otherwise.

Ankle pumps and circulation movements

While lying or sitting with your legs supported, slowly point your toes away and then pull them back towards you. Repeat regularly through the day, particularly when you have been resting. Ankle pumps encourage circulation in the lower leg and can help reduce the feeling of stiffness after being still.

A short walk around the house at regular intervals is also part of early rehabilitation for many people. Use your walking frame, crutches or stick exactly as advised. It is better to walk smoothly with a support than to rush without one and develop a pronounced limp.

Quadriceps sets and knee straightening

With your leg straight on the bed or lounge, gently tighten the muscles on the front of your thigh by pressing the back of your knee down into the surface. Hold briefly, then relax. This exercise helps reconnect the thigh muscles after surgery and supports knee control when walking.

If comfortable and approved for you, a heel slide can be added. Slide your heel slowly towards your bottom, bending the knee and hip only as far as your precautions and comfort allow, then straighten the leg again. Avoid forcing range of movement. A gradual improvement over time is more useful than one overly ambitious session.

Gluteal squeezes

Tighten your buttock muscles while lying down, hold for a few seconds, then relax. The gluteal muscles are essential for standing, walking and climbing stairs. Early activation is simple but valuable, especially when the hip feels too tender for larger movements.

Building hip strength and control

As your wound heals and your walking becomes more comfortable, your program should progress beyond bed exercises. The timing varies between people. Some may be ready within a few weeks, while others need longer due to their previous mobility, other joint problems or the nature of their surgery.

Standing hip movements

Holding a stable bench or kitchen counter, practise controlled hip movements as prescribed by your physiotherapist. This may include taking the leg gently backwards, out to the side or forwards without leaning through your trunk. Keep the movement small and your pelvis level rather than swinging the leg as far as possible.

These exercises target the muscles that stabilise the pelvis during walking. Weakness in these muscles is a common reason people continue to limp, even once their surgical pain has improved. Quality matters more than quantity. If your body shifts heavily to one side or you feel sharp pain in the groin, stop and seek advice.

Sit-to-stands

Standing up from a firm chair is one of the most practical strengthening exercises after hip replacement. Choose a chair height that allows you to stand without dropping too low at the hip, especially while movement precautions are in place. Push through both feet, straighten fully, then sit down with control.

This movement strengthens the thighs and hips while rehearsing a task you do many times each day. At first, you may need armrests or a higher chair. As strength improves, your physiotherapist may adjust the chair height or reduce hand support.

Bridges, when appropriate

A bridge involves lying on your back with knees bent, gently tightening the buttocks and lifting the pelvis a small distance from the bed or floor. It can build hip and trunk strength, but it is not suitable for every person immediately after surgery. Your physiotherapist can tell you when it fits your precautions and recovery stage.

Walking, stairs and balance work

Walking is one of the most effective functional exercises after a hip replacement, provided it is progressed sensibly. Several short walks are often better tolerated than one long walk that leaves you exhausted or significantly more swollen. Focus on an even step length and upright posture. Do not abandon a walking aid before you can walk without a limp.

Stairs may be introduced early if they are necessary at home. The usual sequence depends on your support and individual instructions, but many people begin by leading with the stronger leg when going up and the operated leg when coming down. Use the rail and take your time. Your physiotherapist can practise this with you until it feels safe.

Balance exercises become increasingly important as confidence grows. Supported weight shifts from side to side, standing with feet closer together and controlled stepping can prepare you for uneven ground, curbs and busy community environments. Balance work should always be completed near a stable support, not by testing yourself in an unsafe space.

How much discomfort is acceptable?

Mild muscular effort, a stretching sensation and some temporary aching can be normal during rehabilitation. As a general guide, exercise should not cause sharp or escalating pain, significant swelling, or a lasting increase in symptoms that carries into the next day. If it does, reduce the range, repetitions or walking distance and discuss it with your physiotherapist.

Contact your surgeon or seek urgent medical advice for calf pain or swelling, increasing redness or drainage around the wound, fever, sudden shortness of breath, chest pain, or a sudden inability to bear weight. These symptoms should not be managed by simply pushing through your exercise program.

Common mistakes to avoid

The biggest mistake is doing too much too soon because the new hip feels mechanically stable. Your muscles and soft tissues still need time to recover. Long walks, repeated stairs, heavy housework and low chairs can all be more demanding than expected in the early phase.

The opposite problem is avoiding movement out of fear. Remaining inactive can increase stiffness and reduce confidence. A tailored plan gives you a middle ground: enough activity to move forward, with appropriate rest and symptom monitoring.

It is also worth remembering that hip precautions differ. Some people are asked to avoid particular combinations of bending, twisting or crossing the legs, while others have fewer restrictions. Do not compare your program with a friend’s surgery or a generic video online. Your surgeon’s advice and your individual assessment should guide the movements you choose.

Personalised rehabilitation close to home

A good hip replacement program changes as you do. Early sessions may focus on safe walking, swelling management and getting in and out of bed or a car. Later rehabilitation can include stronger leg work, balance training, return-to-work tasks and a gradual return to hobbies.

At Daw Park Physiotherapy, our experienced team can assess how you are moving, identify what is holding you back and provide practical, hands-on support in a warm local setting. The goal is not simply to complete a list of exercises. It is to help you trust your hip again and return to the daily life that matters to you.