Exercise guide

Hip Exercises

Strong glutes and flexible hips support walking, stairs and the lower back. These exercises target hip arthritis, bursitis and rehabilitation after hip replacement or fracture, from basic bridges to single-leg work.

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All hip exercises

Glute BridgeLifting the hips from lying. Strengthens glutes and hamstrings and supports the back, hips and knees.Hip Flexor StretchHalf-kneeling stretch for the front of the hip. Counteracts long hours of sitting.Hip ExtensionMoving the leg backwards to strengthen the glutes. Done standing or lying face down.Hip FlexionLifting the knee towards the chest. Strengthens the hip flexors for walking and stairs.Hip AbductionLifting the leg out to the side. Strengthens the gluteus medius that stabilises the pelvis.Hip AdductionSqueezing the legs together. Strengthens the inner thigh muscles for groin and knee support.Clamshell ExerciseOpening the knees while lying on your side. Targets the deep hip rotators and glute medius.Single Leg BridgeA harder bridge on one leg. Builds glute strength and pelvic control for running and sport.Hip Rotation ExercisesInternal and external rotation exercises to restore hip mobility and strength.Sit to StandStanding up from a chair repeatedly. One of the most useful functional exercises there is.Step UpsStepping up onto a stair or platform. Builds leg strength and prepares you for stairs.

How to use these exercises

Start with glute bridges, clamshells and hip abduction. Add functional exercises such as sit to stand and step ups as strength builds. After hip replacement, check your surgeon's precautions before bending, crossing or rotating exercises.

When to see a physiotherapist first

Get assessed for groin pain that stops you walking, a hip that clicks painfully or gives way, or pain after a fall.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Can exercise delay hip replacement?

For many people with arthritis, exercise reduces pain and improves function significantly.

Why do my knees hurt when my hips are weak?

Weak hip muscles let the knee drift inwards, increasing knee load.

Related treatments

Joints

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