When it comes to finding pain relief, exercises for hip arthritis can be extremely powerful. The right movements can help to improve flexibility, reduce stiffness, ease pain, and rebuild the strength your hip joint needs to feel supported. But not all exercises are created equal, and doing the wrong ones can actually make things worse.
As a physical therapist and arthritis specialist, I have worked with hundreds of people dealing with hip osteoarthritis. Hips tend to be a bit more sensitive than knees, which means the exercise selection really matters. My goal is always to find movements that make pain better, not worse.
Not every exercise on this list will feel right for you, and that is completely okay. Work through them, find the ones that feel good, and commit to doing at least four or five of them consistently. That consistency is where the real change happens.
Why Exercise Helps Hip Arthritis
There is a common belief that exercise makes arthritis worse because of the idea of “wear and tear.” Research tells a different story. Exercise is one of the most effective tools for reducing pain and improving function in people with hip osteoarthritis. The best support your hip joint has is muscle support, and that is something you can build.
If you have been primarily walking for exercise and still experiencing pain, targeted strengthening exercises may be the missing piece. The 15 exercises below cover mobility, stability, strength, and balance so your hip gets what it needs from every angle.
Hip Circles
This is one of the best places to start if you are currently experiencing hip pain. Small, gentle, circular movements help to relax the muscles around the joint, which can reduce pain and stiffness quickly. You may be surprised at how much relief a simple movement like this can bring.
Hold onto a kitchen counter or sturdy surface for balance. Make your circles as large as feels comfortable, and try reversing direction too. Aim for 20 to 30 seconds per side, two to three times a day as long as it feels good.
Isometric Hip Flexion
If you are experiencing pain or tightness at the front of your hip, this exercise can offer fast relief. Isometric exercises work by contracting the muscle and then allowing it to fully relax, which releases tension far more effectively than stretching alone.
Meet your leg and hand with about 50% of your maximum effort. This should not increase your pain. Complete five to ten repetitions on the most uncomfortable side, and do the other side too if tightness is present there. This is also a great tool to use at night if hip pain is keeping you awake.
Hip Swings
Hip swings are excellent for improving mobility, especially in the backward direction. Moving the leg behind the body is often limited and painful with hip arthritis, and this exercise helps the joint become more comfortable in that range over time.
Start with small swings and gradually increase the range as it feels comfortable. Hold a chair or counter on the same side as the swinging leg. Aim for 20 to 30 seconds per side, two to three times through.
Lateral Kicks
Side-to-side hip movement is something most people rarely do during the day, but it is a direction that matters a great deal for hip health. Keeping that lateral mobility is important for reducing stiffness and maintaining function, even if the range feels small at first.
Use a wall for support to stay upright and only kick out as far as is comfortable. If your hip does not move much to the side right now, that is completely normal. That is where improvement happens. Aim for 10 to 30 repetitions per side, two to three times daily as long as it does not increase pain.
TRX Hip Hinge
Suspension straps are one of the most underrated tools for people with arthritis because the support they provide allows you to do exercises that would otherwise be too painful or too difficult. The hip hinge is one of the most important movement patterns for hip health, and the straps make it accessible even for sensitive hips.
This exercise works both as a mobility exercise and a beginner strength exercise. Focus on squeezing your glutes at the top of each rep. You may also feel a stretch in the back of your legs as you hinge forward, which is a good sign. Aim for 10 to 20 repetitions for two to three sets.
No straps? You can also hold onto a kitchen counter or sturdy chair to get a similar effect.
Get suspension straps on AmazonTRX Squat
Squats are one of the most beneficial exercises you can do for your hips, but they are also one of the most commonly avoided because of pain. Adding the suspension straps changes everything. The support allows you to control how much weight goes through your joints and builds your confidence back in a movement pattern you need for everyday life.
Go down only as far as feels comfortable. You may be surprised how good these actually feel. Try eight to twelve squats for two to three sets. If you do not have straps, a sturdy chair or counter works as a starting point.
Get suspension straps on AmazonHip Bridge
Hip bridges strengthen the glutes and hamstrings while also helping to improve hip range of motion. They are a foundational exercise that most people with hip arthritis can do comfortably, and the benefits carry over to walking, stairs, and getting up from chairs.
If getting up and down from the floor is difficult, this can also be done on a firm couch or bed. Push through your heels as you lift, and hold for a couple of seconds at the top. Aim for eight to fifteen repetitions for two to three sets.
Calf Raises
Calf tightness is extremely common with hip arthritis, especially if you have started to develop a limp. Calf raises help by contracting and relaxing the muscle, which is far more effective than stretching alone for releasing that tension. This exercise also rarely aggravates the hip, making it a safe and reliable addition to any routine.
Hold onto something sturdy so you can get a full range of motion on your toes. Aim for 20 repetitions or until your calves reach fatigue. This also helps protect against foot and ankle problems down the road.
Power Push Ups
You might be wondering why an upper body exercise made a list of exercises for hip arthritis. Here is the reason: this movement builds core stability and stretches the front of the hips at the same time, both of which are essential for reducing hip pain. Your whole body needs to move well, not just the painful joint.
This is also one of those exercises that tends to feel really good, which makes it easy to stick with. Aim for 10 to 20 repetitions for at least two sets.
TRX Staggered Squat
This single-leg squat variation is more challenging than it looks. It tests whether each leg is pulling its equal share, which matters more than most people realize. Imbalances in single-leg strength often lead to limping, compensations, and increased joint stress over time.
The straps make this exercise achievable when it would otherwise be too painful or too difficult to attempt. Complete five to eight repetitions per side and honestly compare how each side feels. If there is a clear gap, that gap is worth closing. Aim for two to three sets and expect some muscle soreness as your legs adapt.
Get suspension straps on AmazonRow the Boat Balance
Balance is one of the most important things to train with hip arthritis because it directly challenges the hip muscles that keep you stable and upright. Adding a movement like this “row the boat” pattern makes that balance challenge even greater, which means your hip muscles have to work harder throughout the entire exercise.
The key is to think of this as a rotation, not a twist. Your shoulders stay facing forward the whole time. As you row, bring the weight down toward your hip rather than pulling it across your body. The heavier the weight, the harder this becomes, so start light and build from there. You can also do this without any weight at all if you are just getting started. Aim for 10 to 20 repetitions for two to three sets per side.
Adductor Bridge for Inner Thighs
The inner thigh muscles are often overlooked in hip arthritis exercise programs, but they play an important role in stabilizing the hip joint. Strengthening this area can reduce pain and improve how the joint tracks during movement.
This bridge variation specifically targets the adductors while also working the glutes. It is a great option if traditional hip bridges have started to feel too easy. Start with eight to fifteen repetitions for two to three sets.
Single Leg Deadlift
Balance is one of the first things to decline with hip arthritis, and it is one of the most important things to train. Pain can disrupt balance, but just like muscle strength, balance responds to consistent practice.
This is an advanced exercise, so do not be discouraged if it feels difficult at first. Take your opposite leg back as far as feels comfortable and focus on a steady, controlled movement. Aim for eight to ten repetitions per side for two to three sets, and make sure both sides are reasonably even. If there is a clear difference, that is where your focus needs to go.
Kettlebell Deadlift
The deadlift is one of the most important exercises you can master for hip arthritis. It builds the kind of hip strength that supports your joint during every movement you make throughout the day. I generally introduce this one after the earlier exercises on this list are feeling strong and controlled.
Start with a lighter kettlebell or two dumbbells and focus on form before adding weight. The back of your legs may be sore at first since the hamstrings do not get much work during typical daily activity, but that soreness fades as you build familiarity. Start with eight to ten repetitions and work up from there.
Balance Pass
This is one of my all-time favorite exercises for hip arthritis because it looks deceptively simple but delivers a serious challenge. Standing on one foot while passing a weight from hand to hand forces your hip muscles to work continuously to keep you upright, building both strength and stability at the same time.
Start with a lighter weight since the heavier it is, the harder the exercise becomes. You can also use a kickstand position with your back leg touching lightly if full single-leg balance is too challenging right now. Aim for at least 30 seconds per side for two to three sets.
Quick Reference: All 15 Exercises at a Glance
| # | Exercise | Reps / Duration | Sets |
|---|---|---|---|
| 1 | Hip Circles | 20-30 sec per side | 2-3x daily |
| 2 | Isometric Hip Flexion | 5-10 reps per side | 1-2 |
| 3 | Hip Swings | 20-30 sec per side | 2-3x daily |
| 4 | Lateral Kicks | 10-30 reps per side | 2-3x daily |
| 5 | TRX Hip Hinge | 10-20 reps | 2-3 |
| 6 | TRX Squat | 8-12 reps | 2-3 |
| 7 | Hip Bridge | 8-15 reps | 2-3 |
| 8 | Calf Raises | 20 reps | 2-3 |
| 9 | Power Push Ups | 10-20 reps | 2 |
| 10 | TRX Staggered Squat | 5-8 reps per side | 2-3 |
| 11 | Row the Boat Balance | 10-20 reps | 2-3 |
| 12 | Adductor Bridge | 8-15 reps | 2-3 |
| 13 | Single Leg Deadlift | 8-10 reps per side | 2-3 |
| 14 | Kettlebell Deadlift | 8-10 reps | 2-3 |
| 15 | Balance Pass | 30 sec per side | 2-3 |
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Start Your Free 14-Day TrialCommon Questions About Exercises for Hip Arthritis
Can exercise actually reduce hip arthritis pain?
Yes. Research consistently shows that exercise is one of the most effective treatments for hip osteoarthritis. The key is choosing the right exercises that strengthen the muscles supporting the joint without provoking pain. Stronger muscles mean better joint support, which directly reduces pain over time.
Which exercises should I avoid with hip arthritis?
There is no universal list of exercises to avoid since everyone’s hip arthritis is different. A better approach is to pay attention to how your body responds. If an exercise increases your pain during or significantly after you do it, skip it for now and revisit it as your strength builds. Pain during an exercise is not always a reason to stop, but a significant increase in pain is a signal to modify or rest.
How many of these exercises should I do each day?
You do not need to do all 15 every day. Choose four to five that feel accessible and manageable, and focus on doing those consistently. Consistency matters far more than volume. As those exercises start to feel easier, you can rotate in others from the list.
How long before I notice improvement?
Most people notice some improvement in pain and mobility within two to four weeks of consistent exercise. Meaningful strength gains typically take six to eight weeks. The more regular your routine, the faster the results.
Do I need suspension straps to do these exercises?
No, but they make several of these exercises significantly more accessible and more comfortable for sensitive hips. For the TRX exercises, a kitchen counter or sturdy chair can work as a substitute. That said, suspension straps are a worthwhile investment if you plan to exercise regularly at home.
Is it normal to feel sore after these exercises?
Some muscle soreness, especially in the glutes, hamstrings, and inner thighs, is completely normal when you are starting out or trying new exercises. Joint pain that persists for more than a day or two after exercise is a different matter and worth paying attention to. Start with lower reps and build gradually to minimize soreness.
The Best Course of Action: Start Small and Stay Consistent
The magic with exercises for hip arthritis is not in doing all 15 perfectly from day one. It is in choosing a manageable handful and showing up for them regularly. Pain levels, energy, and strength all fluctuate, and that is normal. What matters is building the habit.
Pick four or five exercises from this list that feel good to you right now. Do them consistently for a few weeks. Then reassess, rotate in new ones, and keep building. That is how real, lasting change happens with hip osteoarthritis.
If you want follow-along workouts that meet you exactly where you are, whether that is beginner, intermediate, or more advanced, Adventures for Life was built for exactly that. Start your free 14-day trial here.
