Hip Osteoarthritis: exercise plan

Exercise won’t wear your hip out faster. Stronger buttock and thigh muscles support the joint, and staying active keeps everyday jobs like stairs, cars and socks easier.

How to use this

Pain rules: pain up to 5/10 during and after exercise is acceptable, as long as it’s back to your usual level by the next day. If it isn’t, drop back a level or do fewer sets. Some discomfort is expected and isn’t a sign of harm.
How hard it should feel: your muscles should feel tired by the end of each set, without straining or holding your breath.
How often: the strength exercises 2–3 times a week, with a rest day in between. The stretch can be done daily. Add walking, cycling or water exercise on most days.
How long: give it 6–12 weeks, then keep going to keep the benefit. On average the benefit for hips is modest, but exercise is safe and helps your heart, weight and balance too.
Progress when: you can do 3 sets of 15 with good control and little effort. Move up a level by adding a band or weight, using a higher step, or reducing the support from your hands.
Based on: the GLA:D program’s principles and exercise doses (Ageberg 2010; Skou & Roos 2017), the RACGP knee and hip osteoarthritis guideline, NICE (2022), an NHS physiotherapy hip osteoarthritis program, and the 2026 Cochrane review of exercise for hip osteoarthritis.

Your exercises

BridgeLie on your back, knees bent, feet flat and hip-width apart. Squeeze your buttocks and lift your hips until your body is in a straight line from shoulders to knees. Hold for a few seconds, then lower slowly. Level 2: walk your feet further away. Level 3: straighten one leg at the top and hold.2–3 sets of 10–15, 2–3 times a week
Sit to standSit near the front of a firm chair. Lean forward and stand up, then sit back down slowly. Level 1: light help from your hands. Level 2: no hands, arms crossed. Level 3: a lower chair, or holding a weight.2–3 sets of 10–15, 2–3 times a week
Standing leg out to the sideStand tall holding a bench or the kitchen bench. Lift your sore leg out to the side, keeping your toes pointing forward and your body upright (don’t lean). Lower slowly. Level 2: a resistance band around both ankles. Level 3: a stronger band. You can also do this lying on your other side.2–3 sets of 10–15 each leg, 2–3 times a week
Standing leg backHold the bench. Squeeze your buttock and move your straight leg backwards, without arching your back or leaning forwards. Return slowly. Progress with a band around your ankles, then a stronger band.2–3 sets of 10–15 each leg, 2–3 times a week
Step-upsStep up onto a low step with your sore leg, bring the other foot up, then step down slowly. Keep your knee in line with your second toe and your hips level. Start with a rail and a low step; progress to a higher step, then holding weights.2–3 sets of 10–15 each leg, 2–3 times a week
Standing on one legStand side-on to the bench, lightly holding on. Stand on your sore leg, keeping your hips level and your knee soft. Level 2: fingertip support only. Level 3: no hands, or standing on a folded towel or cushion.Hold 10–30 seconds, 3 times each leg, 2–3 times a week
Knee to chest stretchLie on your back. Use your hands to draw one knee gently towards your chest, keeping the other leg on the floor. You should feel a stretch, not sharp pain.Hold 20–30 seconds, 3 times each leg, daily

Also: aim for at least 2½ hours of activity a week, such as walking, cycling or water exercise. No single type of exercise beats the others for hips, so choose what you enjoy and will keep doing. On a bad day, do less rather than stopping. If you’re above a healthy weight, losing some weight along with exercise eases the load on your hip.

Flare-ups: drop back to fewer sets or an easier level for a few days, then build up again. Pain that settles within 24 hours is fine.

Stop and see your GP or physio if

Your hip is hot, very painful and you have a fever (same day)
You suddenly can’t put weight on your leg, especially after a fall (same day)
Pain at night or at rest that keeps getting worse
Pain keeps rising week to week despite easing off, or no improvement after 3 months of regular exercise

Want a supervised program?

GLA:D is a supervised 6–8 week education and exercise program for hip and knee osteoarthritis, run by trained physios across Australia (search ‘GLA:D Australia’ to find a clinic). A physio or exercise physiologist can also build a program around you. If you have a chronic condition, ask your GP about a GP Chronic Condition Management Plan (GPCCMP): it gives a Medicare rebate for up to 5 allied health visits a year (physio, exercise physiologist or podiatrist).

Evidence and more information

Reviewed 4 November 2026. General education, not personal medical advice. Everyone is different, so check with your GP or physio if you’re unsure an exercise suits you. If you’ve had a hip replacement, follow your surgeon’s or physio’s instructions instead.

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