The best hip arthritis exercises at home are gentle strengthening and movement exercises, done slowly and within a level of discomfort you can manage. This guide gives you seven of them, with easier and harder versions, so you can start where you feel safe.
Written by a senior HCPC-registered physiotherapist at Rehalign. This is general guidance, not a personal assessment. If you are unsure whether an exercise is right for you, ask a physio or your GP first.
What Hip Osteoarthritis Feels Like
Hip osteoarthritis (OA) means the joint has changed over time. The smooth cartilage that cushions the joint can thin, and the bone around it can change too. Many people call it "wear and tear", but the joint is alive and can adapt.
Common signs include:
- Pain in the groin, the outer hip, the thigh, or sometimes the knee
- Stiffness after sitting for a while or first thing in the morning
- Trouble with everyday jobs, like putting on socks or getting in and out of the car
- A limp, or a hip that feels weak
- Good days and bad days, with pain often worse after a lot of activity
The NHS page on osteoarthritis lists the main symptoms. Versus Arthritis also has a helpful guide to osteoarthritis of the hip.
Why Movement Helps
It can feel natural to rest a sore hip. But too much rest often makes the joint stiffer and the muscles weaker.
The NICE guideline on osteoarthritis (NG226) recommends that everyone with osteoarthritis is offered exercise that suits their needs. NICE describes therapeutic exercise as a core part of treatment. The NHS and Versus Arthritis also say that staying active is one of the best things you can do.
Strong muscles around the hip help to support and steady the joint. Gentle movement can also ease stiffness. Many people find that regular exercise helps them feel more confident and move more easily. It will not reverse arthritis, and results are different for everyone.
For more on living well with arthritis, see our guide to managing osteoarthritis at home.
Before You Start
A few simple rules will keep you safe and help you stick with it.
Check with a professional first if:
- You have had a hip replacement or hip fracture
- You have a heart condition, dizziness or poor balance
- Your pain is new, sudden or getting worse
- You are not sure which exercises suit you
Use the pain rule. A little discomfort while you exercise is normal. Many physios suggest staying at or below about 4 out of 10 on a pain scale, where 0 is no pain and 10 is the worst pain you can imagine. Your pain should settle back to normal within a few hours, or by the next morning. If it does not, do less next time.
Set up safely:
- Wear flat, supportive shoes or non-slip socks
- Use a sturdy chair with no wheels, placed against a wall
- Stand next to a kitchen counter or firm worktop for balance
- Have someone with you if you feel unsteady
- Breathe normally. Do not hold your breath.
Start small. Try the easier version and a low number of reps. You can build up over weeks, not days.
7 Hip Arthritis Exercises at Home
Do these on most days, or as advised by your physio. Move slowly and smoothly. Rest between sets.
1. Seated Knee Extension
Purpose: Strengthens the thigh muscle (quadriceps), which supports your hip and knee. It is a good place to start if you have limited mobility.
How to do it:
- Sit tall in a sturdy chair with your feet flat on the floor.
- Slowly straighten one knee until your leg is out in front of you.
- Gently pull your toes towards you and squeeze your thigh for 2 seconds.
- Lower the leg slowly.
Reps: 8–10 on each leg, 1–2 sets.
Easier: Straighten the knee only part of the way.
Harder: Hold for 5 seconds at the top, or add a light ankle weight if your physio agrees.
2. Gentle Marching
Purpose: Keeps the hip bending and moving, and wakes up the muscles at the front of the hip.
How to do it:
- Sit tall in a chair, or stand holding a counter.
- Lift one knee a few centimetres, as if marching slowly on the spot.
- Lower it with control, then lift the other knee.
Reps: 10 lifts on each side, 1–2 sets.
Easier: Stay seated and lift your foot just off the floor.
Harder: Stand holding the counter and lift your knees higher.
3. Sit-to-Stand
Purpose: Strengthens the buttocks and thighs. This is the movement you use every time you get out of a chair, so it is very useful in daily life.
How to do it:
- Sit near the front edge of a sturdy chair, with feet slightly apart.
- Lean forward a little from the hips.
- Push through your feet and stand up.
- Slowly sit back down, taking about 3 seconds.
Reps: 5–8, 1–2 sets.
Easier: Sit on a firm cushion to raise the seat, or use your hands on the chair arms to help.
Harder: Use no hands, or use a lower seat.
4. Bridges
Purpose: Strengthens the buttock muscles (glutes), which are key for walking and climbing stairs.
How to do it:
- Lie on your back with knees bent and feet flat, hip-width apart.
- Tighten your buttocks and lift your hips a few centimetres.
- Hold for 2–3 seconds, then lower slowly.
Reps: 8–10, 1–2 sets.
Easier: Lift only a small way, or practise on a firm bed instead of the floor.
Harder: Hold for 5 seconds, or lift one foot slightly off the floor.
If getting down to the floor is hard, do this one on a firm bed or skip it for now.
5. Clams
Purpose: Strengthens the muscles at the side of the hip, which help to keep you steady when you walk.
How to do it:
- Lie on your side with knees bent and a pillow under your head. Rest the painful hip on top if lying on it is uncomfortable.
- Keep your feet together.
- Lift your top knee, like a clam opening, without rolling your body back.
- Lower slowly.
Reps: 8–10 on each side, 1–2 sets.
Easier: Lift the knee only a small way.
Harder: Tie a light resistance band just above your knees.
6. Supported Side Leg Raise
Purpose: Builds strength in the outer hip muscles that steady your pelvis.
How to do it:
- Stand side-on to a counter and hold it with one hand.
- Stand tall, with your toes pointing forward.
- Slowly lift the outside leg a short way to the side, keeping your body upright.
- Lower with control.
Reps: 8–10 on each leg, 1–2 sets.
Easier: Do it lying on your back, sliding your heel out along the bed or floor and back in.
Harder: Hold the leg out for 3 seconds before lowering.
7. Standing Hip Extension at a Counter
Purpose: Strengthens the buttocks and helps you stand tall and take a full stride when you walk.
How to do it:
- Stand facing a counter, holding it with both hands.
- Keep your back straight and your body upright.
- Slowly move one leg straight back a short way. Do not lean forward or arch your back.
- Lower with control.
Reps: 8–10 on each leg, 1–2 sets.
Easier: Move the leg back only a small distance.
Harder: Hold at the back for 3 seconds, or hold the counter with fingertips only.
Keep moving too. Walking, cycling or swimming are good extras. Build up slowly.
What to Avoid on a Flare Day
Sometimes arthritis flares up and your hip is sorer and stiffer than usual. This is common. It does not mean you have done damage.
On a flare day:
- Do not push through sharp pain. Cut down your reps, or use the easier versions.
- Do not stop moving completely. Short, gentle movements, like a slow walk around the house or a few seated knee extensions, can stop the hip locking up.
- Avoid deep bending. Do not sit on very low chairs or sofas, and avoid squatting.
- Avoid twisting on a planted foot. Turn by moving your feet.
- Skip high-impact activity, such as running or jumping, until it settles.
Warmth, such as a warm (not hot) wheat bag or a warm bath, may ease stiffness for some people. Speak to your pharmacist or GP about pain relief that is safe for you. Go back to your usual routine slowly once the flare calms down.
Home Tweaks That Can Make Life Easier
Small changes can take pressure off a sore hip.
- Chair height: A higher, firm seat is easier to get out of. Add a firm cushion if your chair is low. Choose a chair with arms.
- Stairs: Hold the handrail. Lead with your stronger leg going up and your sore leg going down. Take it one step at a time. Ask an occupational therapist or your council about a second rail if you need one.
- Sleeping: If you sleep on your side, lie on your pain-free side and place a pillow between your knees. Lying on your back with a pillow under your knees may also be comfortable.
- Getting in the car: Move the seat back as far as it will go. Sit down first, then swing both legs in together. A firm cushion can raise a low seat.
- Daily jobs: A long-handled shoe horn and sock aid can save you from bending too far.
If you are also dealing with a sore back, our guide to managing chronic back pain may help.
When to See a Physio or GP
Arthritis often needs a plan that is made just for you. See your GP or a physiotherapist if:
- Your hip pain has lasted more than a few weeks, or is getting worse
- Pain wakes you at night or you are struggling with everyday tasks
- You have had a fall, or you feel unsteady
- The exercises make your pain worse for more than a day
- You are thinking about surgery or want advice on it
Get urgent help from NHS 111 or your GP the same day if you have severe pain after a fall, you cannot put weight on your leg, your hip is hot, red and swollen, or you feel feverish and unwell. Call 999 if you have new weakness or numbness in your legs together with loss of control of your bladder or bowels.
A physio can check your hip, tailor your exercises, and help you build up safely. At Rehalign, we visit you at home across Birmingham, Solihull, Walsall, Wolverhampton, Coventry, Dudley and Telford. You can learn more on our musculoskeletal physiotherapy page.
Book an MSK home assessment — £90, 60 minutes.
Frequently Asked Questions
For most people, yes. Exercise is a core part of osteoarthritis care in NICE guidance. Start gently, stay within the pain rule above, and speak to your GP or physio if you have other health conditions or are unsure.
Many people do their strengthening exercises on most days, or at least two to three days a week. Versus Arthritis suggests aiming for strengthening exercises at least two days a week. Start with fewer reps and build up slowly. Rest days are fine.
The best exercises are the ones you can do safely and keep doing. Seated knee extensions, gentle marching and sit-to-stands are good starting points because they use a chair. Add standing exercises at a counter as you grow more confident. A physio can pick the right ones for you.
Walking is a good, low-impact way to stay active for many people with hip arthritis. Start with short walks on flat ground and build up slowly. If walking makes your pain much worse, try shorter walks more often, and talk to a physio about a walking aid.
It varies a lot. Some people feel looser within a few weeks, while others need longer. Regular, gentle practice matters more than doing a lot at once. If you see no change after several weeks, speak to your GP or a physio so your plan can be reviewed.