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What this routine can—and cannot—do
Exercise is recommended as part of managing hip osteoarthritis and can support flexibility, strength, and endurance. The National Institute on Aging describes a safe, well-rounded exercise program as one that can reduce joint pain and stiffness and increase flexibility, muscle strength, and endurance. That is general guidance, not a promise that these particular movements will relieve pain or treat an undiagnosed cause of hip symptoms.
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The 2019 American College of Rheumatology/Arthritis Foundation guideline strongly recommends exercise for people with hip, knee, or hand osteoarthritis, but says evidence is insufficient to establish the best exercise type or ideal dose. The routine below is an example built from general mobility and strengthening options, not a protocol prescribed by that guideline.
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If you have persistent or worsening symptoms, substantial difficulty with everyday movement, or uncertainty about exercising safely, ask a clinician or physical therapist for individualized advice rather than pushing farther or adding resistance. Starting a new program gradually and checking with a clinician when appropriate are sensible precautions.
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Before you begin
- Choose a clear space and keep a stable chair, counter, or other sturdy support within reach for standing movements.
- Use a range that feels comfortable. Do not force a stretch or continue a movement that hurts. NIA advises stretching when muscles are warm and not stretching so far that it hurts.
- Move in a controlled way, and take a break between movements if needed. A resistance band is optional; bodyweight is enough to start.
- If getting down to or up from the floor is uncomfortable or difficult, skip the bridge rather than trying to force the transfer.
A sample routine: mobility first, then strength
Try the movements below in order, using only a comfortable range. There is no source-established repetition target or weekly schedule for this particular routine. If you want a concrete first try, begin with a few slow repetitions of each movement and stop while you still feel in control; that is an illustrative starting point, not a clinical dosage. Adjust the amount to your function and tolerance.
1. Seated hip movement
Sit toward the front of a stable chair with both feet supported. Keeping your torso upright, slowly move one knee outward a small distance, then bring it back toward the center. Repeat on the other side. Keep the movement smooth; do not push the knee with your hand or force the hip to turn farther.
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2. Supported standing hip abduction
Stand tall beside a sturdy support and hold it lightly. Keeping your toes facing forward and your trunk steady, move one leg a short distance out to the side, then return it under control. Avoid leaning your body to create more range. Switch sides. If standing feels unsteady, skip this movement and ask a clinician or physical therapist about a suitable alternative.
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Lie on your back with knees bent and feet on the floor, spaced comfortably apart. Tighten your buttocks gently and lift your hips only as high as feels comfortable, then lower slowly. Keep the movement controlled rather than arching your back to lift higher. Omit the bridge if getting to or from the floor is difficult or uncomfortable.
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4. Sit-to-stand from a stable chair
Choose a sturdy chair that will not slide. Sit with your feet planted, lean your torso slightly forward, and stand using your legs; use your hands on the chair or your thighs for assistance if needed. Sit back down slowly. Make the movement easier by using your hands or a higher, stable seat. Do not use a chair that may tip or roll.
How to adapt the routine
Keep the movements comfortable and controlled. When a movement feels manageable, you can consider a small change—such as moving through a slightly larger comfortable range or using light resistance—rather than changing several things at once. A band can add resistance, but it is optional; the general guidance supports exercise bands as an option, not a requirement or a specific brand.
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Exercise programs are often more effective when supervised, often by a physical therapist, according to the ACR/Arthritis Foundation guideline. EULAR recommends tailoring exercise dosage and progression to physical function, preferences, and available services. Home practice may suit some people; supervised instruction may be more useful when technique, confidence, or adapting movements is a concern. Availability and personal preference can help determine the format.
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The cited guidance does not establish an exact number of sets, repetitions, hold times, or sessions per week for this person or this selection of movements. A schedule that works for one person may not suit another. Build the routine around comfort, function, preference, and any advice from a clinician or physical therapist, rather than treating a fixed number as a standard.
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