Best Exercises After Hip Surgery

The first few weeks after a hip operation can feel surprisingly contradictory. You may be relieved the surgery is behind you, but also unsure how much to move, what is safe, and when discomfort is part of healing rather than a sign to stop. The best exercises after hip surgery are not usually the hardest ones. They are the ones done at the right time, with good technique, and in a way that helps you trust your body again.

Recovery is rarely about forcing progress. It is about restoring movement, strength and confidence step by step. That means your exercise plan should reflect the type of surgery you have had, your current mobility, your pain levels, and any specific advice given by your consultant or rehab team. A total hip replacement, hip arthroscopy and fracture-related surgery can each lead to a different starting point.

What makes the best exercises after hip surgery?

The best exercises after hip surgery have a clear purpose. Early on, that purpose is usually to reduce stiffness, improve circulation and help basic movement such as getting in and out of bed, standing up and walking more comfortably. Later, the focus shifts towards strength, balance and a more natural walking pattern.

A useful exercise after surgery should feel manageable and relevant. If it increases pain sharply, causes a noticeable worsening afterwards, or leaves you limping more, it may be too much for where you are in recovery. On the other hand, if you only rest and avoid movement altogether, joints can stiffen, muscles weaken and confidence tends to drop.

There is a middle ground, and that is where good rehabilitation works best.

Early exercises to start gently

In the early phase, you are usually building tolerance to movement rather than chasing fitness. Simple exercises can make a real difference when done consistently.

Ankle pumps

Ankle pumps are often one of the first movements recommended after surgery. Gently moving your feet up and down helps circulation and can reduce stiffness from time spent resting. They are simple, but they matter, especially in the first days when you are less mobile.

Glute squeezes and thigh tightening

Squeezing the buttock muscles and gently tightening the front of the thigh can help wake up muscles that often switch off after an operation. These are small movements, but they begin the process of rebuilding support around the hip. Done little and often, they can improve your sense of stability when standing and walking.

Heel slides

Heel slides involve bending the knee and sliding the heel towards you while lying down, then slowly straightening again. This helps with hip and knee mobility without demanding too much load through the joint. The key is to move within a comfortable range rather than forcing the bend.

Supported standing weight shifts

Once you are cleared to stand and bear weight, gentle weight shifts while holding on to a stable surface can help reintroduce confidence through the operated side. Many people unconsciously lean away from the healing hip, and this can continue into walking if not addressed.

Strength work that matters most

As healing progresses, the exercises usually need to become more functional. This is the stage where people often want to do more, but it still helps to be selective.

Sit to stand

Standing up from a chair is one of the most practical exercises in hip rehabilitation. It strengthens the glutes and thighs, improves control, and translates directly into daily life. A higher chair may be more comfortable at first. The goal is smooth, even movement rather than dropping into the chair or pushing heavily through the stronger side.

Standing hip abduction

Moving the leg gently out to the side while standing, often with support from a kitchen counter or chair, can help strengthen the muscles on the outside of the hip. These muscles are important for pelvic control and walking. If they are weak, you may notice a dip through the pelvis or a sense of wobbliness when stepping.

Mini squats

Mini squats can be useful once your pain is settling and your balance is improving. They build strength through the hips and legs without the depth or demand of a full squat. Keep them small and controlled. The benefit comes from quality, not depth.

Step-ups

Step-ups are often one of the best later-stage exercises because they mirror stairs and challenge strength, balance and control together. Start with a low step and focus on pushing through the whole foot. If your knee collapses inwards or your trunk sways significantly, the step may be too high or too early.

Best exercises after hip surgery for walking better

Many people assume that once they are walking more, they no longer need targeted rehab. In reality, walking well and simply walking more are not quite the same thing.

After hip surgery, it is common to shorten your stride, avoid fully loading the operated side, or develop a limp that lingers out of habit. A few focused exercises can help.

Marching on the spot with support can improve hip flexion and control. Gentle standing balance work can help you feel steadier during single-leg phases of walking. Practising a controlled heel-to-toe pattern can also encourage a smoother gait. Sometimes the most effective work is not glamorous. A few minutes of careful walking practice can be more useful than adding another generic strengthening drill.

If you are still using a stick or crutch, the right time to stop depends on how well you are moving rather than simply how long it has been. Walking without support too soon can reinforce a limp and irritate other areas such as the lower back or knee.

What to avoid, or at least approach with care

Not every exercise suits every stage. Deep squats, twisting movements, impact work and heavy resistance are often introduced too early by people who feel motivated but are not yet ready. That does not mean these movements are always off limits. It means timing matters.

It is also worth being cautious with internet exercise routines that do not account for your surgery type or current restrictions. For example, some people may be advised to avoid certain ranges of movement or positions in the first phase of recovery. Others may be allowed to move more freely quite quickly.

Pain is another area where nuance matters. Mild muscular ache, effort and temporary stiffness can be normal. Sharp pain in the groin, increasing swelling, or a marked loss of function deserves more caution and should be discussed with your medical team.

How often should you do hip surgery exercises?

This depends on the exercise and the stage of recovery. Early mobility work is often best done little and often throughout the day. Later strengthening exercises may be more effective three to five times a week, with rest between harder sessions.

More is not always better. Tissues need time to adapt, and fatigue can alter your movement quality. If your symptoms build across the day and settle by the next morning, that may suggest an appropriate level of challenge. If your pain is escalating day by day, your programme may need adjusting.

For busy London professionals returning to work, this is often where recovery becomes tricky. Sitting for long stretches, commuting and trying to resume normal routines can all increase stiffness. Short movement breaks and a realistic exercise plan are often more sustainable than setting aside one ambitious hour you rarely manage.

When rehab needs to be more individual

Some people progress steadily with standard post-operative exercises. Others need a more tailored approach. You may benefit from individual rehabilitation if you had pain or movement limitations before surgery, if you are struggling with balance, if scar tightness is affecting movement, or if you feel anxious about loading the hip.

This is also true if you are returning to a more active lifestyle. Going back to the gym, yoga, running or sport usually requires more than basic recovery exercises. You may need specific work on hip control, single-leg strength, impact tolerance and overall movement patterns so that the hip is not simply healed, but genuinely ready.

At eve Clinic, rehabilitation is built around that bigger picture - not just whether you can do the exercise, but whether it helps you move better and live more freely in the context of your day-to-day life.

A sensible way to judge progress

Recovery is not always linear. One good week does not mean you should double everything, and one sore day does not mean you have gone backwards. More helpful markers are whether you are walking with greater ease, getting up from chairs more confidently, sleeping more comfortably, and relying less on compensation.

The best exercises after hip surgery are the ones that support those changes. They should help you feel stronger, steadier and more capable in everyday life. That may look different from person to person, and that is completely normal.

If you are unsure whether you are doing too much or too little, that uncertainty alone is worth addressing. Good rehabilitation should leave you clearer, not more confused. A thoughtful plan, adapted as you recover, can make the whole process feel less daunting and far more effective.

Give your hip the chance to recover well, not just quickly. The strongest results usually come from steady progress, informed guidance and exercises that meet you where you are.