Regaining movement after hip replacement surgery isn’t just about rest — it’s about performing the right hip replacement exercises at the right time. These exercises play a crucial role in restoring flexibility, improving muscle strength, and speeding up recovery, all while reducing stiffness and preventing post-surgery complications.
After a hip replacement, the muscles around your joint can become weak due to limited movement. This is where targeted hip replacement exercises help — they strengthen your hip, improve blood flow, and enhance your ability to walk, climb stairs, and resume everyday activities safely.
For patients often wondering, “How do I walk normally again after hip surgery?”, this guide shares the top 10 exercises after hip replacement surgery that promote balance, restore natural motion, and support long-term joint mobility and independence.
Why Hip Replacement Exercises Are Important
After hip replacement surgery, gentle movement is the key to recovery. These exercises help prevent blood clots, strengthen surrounding muscles, and restore stability.
Benefits of regular hip replacement exercises include:
● Faster healing and reduced stiffness.
● Improved joint strength and flexibility.
● Prevention of post-surgery complications.
● Long-term joint durability and success of hip replacement.
Note: Always consult your orthopedic specialist before beginning your post-surgery exercise plan.
Top 10 Hip Replacement Exercises for Recovery
Below are the most effective, doctor-approved hip replacement exercises that help in faster recovery, improved balance, and better joint stability. Always perform these exercises slowly and under the supervision of your physiotherapist to ensure safe healing and long-term success.
1. Ankle Pumps
Purpose: Boosts blood circulation and prevents blood clots after surgery.
How to do:
● Lie flat on your back and move your feet up and down by flexing and pointing your toes.
● This keeps your calf muscles active and supports smooth blood flow.
Repetitions: 20–30 times daily.
When to start: Immediately after surgery (under medical guidance).
2. Quadriceps Sets (Quad Tightening)
Purpose: Strengthens the thigh muscles that stabilize your new hip joint.
How to do:
● Lie down and tighten your thigh muscles by pressing the back of your knee against the
bed.
● Hold for 5 seconds and then relax.
Repetitions: 10–15 times per session, 3–4 times a day.
Tip: These simple movements are among the best hip replacement recovery exercises to prevent stiffness.
3. Gluteal Squeezes
Purpose: Builds hip stability, improves posture, and enhances balance.
How to do:
● Tighten your buttocks muscles, hold for 5–7 seconds, then relax slowly.
● Keep breathing normally during the exercise.
Repetitions: 10–20 reps throughout the day.
When to start: Within the first week post-surgery.
4. Heel Slides
Purpose: Improves flexibility and helps restore knee and hip movement.
How to do:
● Lie flat, bend your knee by sliding your heel toward your buttocks, then straighten your leg again.
● Avoid sudden jerks or twisting.
Repetitions: 10–20 times daily.
Why it matters: This hip replacement exercise helps improve your bending motion gradually and safely.
5. Hip Abduction (Side Leg Raises)
Purpose: Strengthens hip muscles and outer thighs for stability while walking.
How to do:
● Lie on your non-operated side.
● Lift your top leg upward about 8–10 inches, then lower slowly.
● Keep your leg straight throughout.
Repetitions: 10 per set, twice daily.
Pro tip: This exercise improves lateral stability and balance during walking
6. Standing Marches
Purpose: Enhances balance, strength, and coordination in hip muscles.
How to do:
● Stand straight with support (chair or railing).
● Lift one knee toward your chest, hold for 2–3 seconds, then lower.
Repetitions: 10–15 marches per leg.
Why important: A great way to improve endurance during hip replacement recovery.
7. Short Arc Quads
Purpose: Improves knee and hip coordination after surgery.
How to do:
● Place a rolled towel under your knee.
● Straighten your leg by lifting your foot, hold for 5 seconds, and lower slowly.
Repetitions: 10–15 times.
When to start: Once the initial swelling has reduced.
8. Standing Hip Extensions
Purpose: Builds strength in gluteal and lower back muscles for better stability.
How to do:
● Stand while holding onto a chair for balance.
● Move your operated leg backward without bending forward.
● Hold for 3–5 seconds, then return.
Repetitions: 10 per leg.
Note: Helps improve posture and overall hip replacement surgery recovery time.
9. Heel Raises
Purpose: Strengthens calf and ankle muscles for improved balance and walking ability.
How to do:
● Hold onto a firm surface, lift your heels to stand on your toes, hold briefly, and lower
down slowly.
Repetitions: 10–15 times daily.
Tip: Enhances coordination and improves blood circulation post-surgery.
10. Walking
Purpose: Restores stamina, endurance, and normal walking pattern.
How to do:
● Begin with short walks using a walker or crutch, gradually increasing distance as
advised.
● Focus on smooth, even steps to restore balance and natural gait.
When to start: Typically 2–4 weeks after surgery.
Why essential: Walking is the most effective long-term hip replacement exercise for mobility and independence.
Exercises to Avoid After Hip Replacement
While exercises are essential for recovery, certain movements can strain your new joint or cause complications. Avoid the following hip replacement exercises to protect your implant and maintain long-term success:
● Deep squats or lunges: These put excess pressure on your hip joint and may cause dislocation.
● Twisting or crossing your legs: Avoid sudden twists, especially during the first 3 months of recovery.
● Running or jumping activities: High-impact movements can damage your new implant.
● High-impact sports: Activities like basketball or football should be avoided until your doctor clears you.
By avoiding these hip replacement exercises to avoid, you minimize stress on your artificial joint and ensure the longevity of your implant — a key factor in achieving a long-term hip replacement success rate.
Physiotherapist-Guided Exercises vs Home Remedies After Hip Replacement
| Aspect | Physiotherapist-Guided Exercises | Home Remedies & Self-Exercises |
|---|---|---|
| Guidance & Safety | Supervised by experts, ensuring safe, controlled movements. | Risk of incorrect posture or overexertion without professional guidance. |
| Effectiveness | Accelerates recovery, strengthens muscles, and improves hip mobility faster. | Offers temporary relief but slower results in joint flexibility and strength. |
| Customization | Exercises tailored to the patient’s age, surgery type, and progress. | One-size-fits-all approach; lacks personalized adaptation. |
| Knee & Hip Replacement Success Rate | Higher success rate due to structured rehabilitation plans. | May delay recovery or cause stiffness if done incorrectly. |
| Long-Term Benefits | Improves overall joint health and prevents complications. | Benefits may fade without consistent expert monitoring. |
Tips for Safe and Faster Recovery
To achieve the best results from your hip replacement exercises and ensure a faster, safer recovery, consistency and caution are key. Following these professional recovery tips will help improve flexibility, strengthen your new hip joint, and minimize the risk of injury.
● Perform exercises daily under a physiotherapist’s supervision: Regularly practicing your prescribed exercises after hip replacement ensures correct movement patterns and helps track your progress safely.
● Use assistive devices like walkers or crutches early on: These support balance and prevent accidental strain on your operated hip during the first few weeks.
● Maintain a healthy weight to reduce hip pressure: Keeping your body weight in check reduces stress on the new implant, helping maintain long-term joint stability.
● Stay consistent but don’t overdo movements: Overexertion may cause swelling or stiffness. Slow and steady progress ensures the best outcomes for your hip replacement recovery.
● Eat protein-rich and calcium-filled foods: Nutrient-dense meals support bone healing, strengthen muscles, and boost your overall recovery timeline.
Following these practical tips ensures your hip replacement surgery recovery time remains short, smooth, and successful — giving you lasting mobility and comfort.
FAQs About Hip Replacement Exercises
When should I start hip replacement exercises?
Most patients begin basic movements within 24–48 hours after surgery under supervision. Early activity helps reduce stiffness and improve recovery speed.
How long should I continue hip exercises?
Usually for 3–6 months, or as guided by your physiotherapist. Regular practice ensures better flexibility and strength.
Are these exercises safe for older adults?
Yes, these exercises after hip replacement are low-impact and designed for all age groups. They can be customized for safety and comfort.
What are the benefits of hip replacement exercises?
They improve circulation, strengthen the muscles, and ensure long-term implant stability, reducing the chance of revision surgery.
Which hip replacement exercises should I avoid?
Avoid high-impact or twisting movements like lunges, deep squats, or running until full recovery is achieved.
Final Thoughts
Performing the right hip replacement exercises after surgery lays the foundation for long-term joint health, stability, and pain-free movement. These exercises not only speed up recovery but also help patients regain strength, confidence, and flexibility in their daily lives.
With guidance from your doctor and physiotherapist, staying consistent and following a structured routine can make your recovery journey easier and more effective. Over time, you’ll notice improved mobility, reduced discomfort, and a strong, stable hip that supports an active, independent lifestyle.
