Hip Arthritis Exercises: What Helps and What to Modify

By Emma - The Hip & Knee Physio

If you are looking for hip arthritis exercises, the most useful starting point is not finding one perfect list. It is choosing a small number of strength, aerobic and mobility exercises that match your current symptoms and can be progressed over time.

In brief: Hip arthritis exercises commonly include sit-to-stands, bridges, supported squats, step-ups, walking or cycling, and comfortable mobility work. The right dose should challenge the muscles without causing a sustained increase in pain, stiffness or limping later that day or the following morning.

I am Emma Glynn, an APA Titled Musculoskeletal Physiotherapist with more than 13 years of experience. I consult in Camberwell and work with active adults who want to keep walking, training, golfing, hiking or travelling while managing hip osteoarthritis.

For a broader overview of the condition, visit my guide to physiotherapy for hip osteoarthritis.

Does exercise help hip arthritis?

Exercise is recommended as part of the core management of hip osteoarthritis.

A program may include strengthening, aerobic activity and mobility work, selected according to your symptoms, function and goals.

The expected benefit should still be presented honestly.

A 2026 Cochrane review found that exercise probably produces small average improvements in hip pain and physical function compared with no treatment, usual care or limited education. Not every person experiences a noticeable change, and exercise does not reverse arthritis.

Exercise may still help you:

• maintain or improve leg strength;

• tolerate walking, stairs and everyday activity;

• remain physically active;

• prepare for goals such as golf, hiking or gym;

• understand how much load your hip currently tolerates;

• make a more informed decision if other treatment options are later considered.

The practical question is not simply whether exercise “works”.

It is whether your program is specific enough, challenging enough and tolerable enough to help your hip become more capable.

What should a hip arthritis exercise program include?

Most programs should consider three areas.

Strength

Strength exercises may target the gluteal muscles, quadriceps, hamstrings, calves and trunk.

These muscles contribute to standing from a chair, climbing stairs, walking uphill and controlling the leg during activity.

Aerobic activity

Walking, stationary cycling, swimming, pool walking or cross-training may help maintain fitness and activity tolerance.

The best option is one your hip can tolerate consistently.

Comfortable mobility

Gentle movement may reduce the feeling of stiffness and help preserve the range needed for daily life.

The aim is not to force the hip into painful end-range positions.

Five commonly used hip arthritis exercises

These exercises are general examples rather than a personal prescription.

Your starting range, resistance and volume should reflect your symptoms, strength, medical history and activity goals.

1. Sit-to-stand

Sit-to-stand strengthens the hips and thighs while practising a task used throughout the day.

Sit near the front of a stable chair, lean forward slightly, stand up and lower with control.

Make it easier by:

• using a higher chair or firm cushion;

• using your hands for support;

• reducing the number of repetitions.

Make it harder by:

• using a lower chair;

• holding a weight;

• slowing the lowering phase;

• progressing towards a staggered stance.

A muscular effort is expected. A sharp or catching groin pain suggests the height, depth or load may need changing.

2. Glute bridge

Lie on your back with your knees bent. Press through your feet and lift your hips to a comfortable height before lowering slowly.

Make it easier by:

• using a smaller range;

• performing fewer repetitions;

• holding briefly rather than repeatedly lifting.

Make it harder by:

• adding resistance across the pelvis;

• pausing longer at the top;

• progressing to a staggered stance.

You do not need to lift as high as possible. Stop before the movement creates groin pinching or back discomfort.

3. Supported squat

Hold a stable bench or railing, sit your hips backwards and lower only as far as feels manageable.

Make it easier by:

• reducing the depth;

• using more arm support;

• squatting towards a high chair.

Make it harder by:

• increasing the depth gradually;

• reducing hand support;

• holding a weight;

• progressing to a leg press or another loaded variation.

Deep squatting is not automatically harmful. It may simply be too irritable or unnecessary at your current stage.

4. Standing hip abduction

Stand upright while holding support. Move one leg gently out to the side without leaning your trunk, then return with control.

Make it easier by:

• using a smaller movement;

• completing it without a resistance band;

• using both hands for support.

Make it harder by:

• adding a resistance band or cable;

• increasing resistance gradually;

• progressing to lateral stepping.

If your pain sits directly over the outside of the hip, this exercise may need modifying.

Lateral hip pain can involve the gluteal tendons rather than the hip joint itself. Read more about gluteal tendinopathy and lateral hip pain.

5. Low step-up

Use a low step and hold a railing or stable support. Step up with control, then lower slowly.

Make it easier by:

• using a lower step;

• using more hand support;

• reducing the repetitions;

• replacing it temporarily with sit-to-stand.

Make it harder by:

• increasing the step height gradually;

• holding a weight;

• slowing the lowering phase.

The right height should challenge your muscles without producing a strong groin pinch, loss of control or sustained flare afterwards.

Are walking and cycling good for hip arthritis?

Walking and cycling can both be useful aerobic options, but the dose matters.

If walking aggravates your hip, consider changing:

• the total distance;

• your pace or terrain;

• the number of hills;

• the number of consecutive walking days;

• the amount of standing or stair use on the same day.

Two shorter walks may be better tolerated than one long walk.

For cycling, raising the seat may reduce the amount of hip bend at the top of the pedal stroke. Begin with low resistance and a manageable duration.

Cycling may need changing if the flexed position causes groin pinching or leaves the hip clearly worse later that day.

The goal is usually to adjust the dose rather than remove activity completely.

Should you stretch hip arthritis?

Gentle mobility work may help some people feel less stiff, but forceful stretching is not automatically useful.

An irritable hip may dislike:

• deep hip flexion;

• forced rotation;

• strong groin stretches;

• pigeon pose;

• prolonged deep squat holds.

More comfortable options may include heel slides, small hip rotations, easy cycling and regular movement breaks after sitting.

A stretch should not create a sharp groin pinch or leave your hip substantially more irritable afterwards.

How much pain is acceptable during exercise?

There is no universal pain score that suits everyone.

Mild discomfort may be acceptable when:

• you can maintain good control;

• you do not develop a worsening limp;

• symptoms settle towards their usual level;

• the hip is not progressively worsening between sessions.

The program may need changing when:

• pain rises sharply during the exercise;

• you experience catching or a strong groin pinch;

• walking becomes noticeably worse afterwards;

• night pain increases;

• the hip remains substantially more painful or stiff the following morning;

• each session creates a larger flare.

A reaction does not always mean the exercise is unsuitable. The range, resistance, repetitions, frequency or recovery period may simply be too much.

What should you modify during a flare?

A hip arthritis flare is a temporary increase in symptoms above your usual baseline.

During a flare, you may need to reduce:

• deep squats or lunges;

• high step-ups;

• hill walking;

• long uninterrupted walks;

• repeated stair use;

• heavy lower-body training;

• aggressive stretching.

More tolerable alternatives may include:

• sit-to-stand from a higher chair;

• shallow supported squats;

• bridges through a comfortable range;

• low-resistance cycling;

• shorter flat walks;

• pool exercise;

• lighter resistance with fewer sets.

The aim is usually relative rest and temporary load modification rather than complete inactivity.

For a fuller flare-management plan, read Hip Arthritis Flare Up: What It Feels Like and What to Do.

How should you progress the exercises?

Progress one meaningful variable at a time.

You might increase:

• repetitions;

• resistance;

• movement range;

• step height;

• walking duration;

• exercise complexity.

A simple progression is:

1. Find a range and load you can tolerate.

2. Repeat it consistently.

3. Increase the repetitions.

4. Add resistance.

5. Increase the range or task difficulty.

6. Apply the improved capacity to stairs, hills, longer walks or gym tasks.

The exercises should become more demanding over time.

Repeating the same light routine indefinitely may feel safe, but it may not provide enough stimulus to improve strength.

Are there exercises you should permanently avoid?

There is no universal list of prohibited exercises for everyone with hip osteoarthritis.

An exercise may be unsuitable now because:

• the hip is irritable;

• the movement is too deep;

• the load is too heavy;

• the volume is too high;

• there has not been enough recovery;

• the exercise does not match your goals.

That does not necessarily make the exercise permanently unsafe.

Some people with hip osteoarthritis continue or return to squats, lunges, running, golf, hiking and loaded gym exercise. Others require greater modification or eventually consider joint replacement.

The decision should be based on your symptoms, function, goals and response to a progressive program, not one phrase from a scan report.

When a generic exercise list is not enough

This guide can give you a sensible starting point. It cannot determine whether your pain is definitely caused by hip osteoarthritis or identify the right exercise dose for your individual hip.

An assessment may be worthwhile when:

• you are unsure whether the pain is actually hip arthritis;

• exercises repeatedly cause a flare;

• groin pain or stiffness is reducing your walking;

• you are developing a persistent limp;

• your strength or activity tolerance is declining;

• you cannot progress beyond very basic exercises;

• you have tried several generic programs without a clear result;

• surgery has been discussed but you do not have a structured non-surgical plan.

A physiotherapy assessment can help establish a working explanation for your symptoms, identify an appropriate starting point and set clearer rules for progression.

Learn more about hip physiotherapy in Camberwell, or book an in-person hip assessment with Emma.

What this means for you

The best hip arthritis exercises are not necessarily the most difficult exercises.

They are the ones that:

• match your current capacity;

• address relevant weaknesses;

• can be repeated consistently;

• progress over time;

• help with meaningful activity;

• do not repeatedly create an unnecessary flare.

Exercise remains a recommended part of hip osteoarthritis management, but average improvements in pain and function are modest and individual responses vary.

A useful program should therefore be specific, progressive and honest about what exercise can and cannot achieve.

If hip pain is stopping you from progressing beyond generic exercises, you can book an in-person hip assessment in Camberwell.

Emma

References

Hall, M., Lawford, B. J., Hinman, R. S., Dobson, F., Spiers, L., Kimp, A., French, H. P., Reichenbach, S., Hernandez-Molina, G., & Bennell, K. L. (2026). Exercise for osteoarthritis of the hip. Cochrane Database of Systematic Reviews, 7, CD007912. https://doi.org/10.1002/14651858.CD007912.pub3

Moseng, T., Vliet Vlieland, T. P. M., Battista, S., et al. (2024). EULAR recommendations for the non-pharmacological core management of hip and knee osteoarthritis: 2023 update. Annals of the Rheumatic Diseases, 83(6), 730–740. https://doi.org/10.1136/ard-2023-225041

National Institute for Health and Care Excellence. (2022). Osteoarthritis in over 16s: Diagnosis and management (NICE Guideline NG226).

Medical disclaimer

This article provides general educational information and is not a substitute for individual medical advice, diagnosis or treatment. Exercise suitability varies according to your diagnosis, general health, symptoms and current capacity. Seek medical advice promptly for severe or worsening pain, recent trauma, inability to bear weight, fever, unexplained weight loss, progressive night pain, neurological symptoms or other symptoms that concern you.