The quick answer

Exercise is a core treatment for hip osteoarthritis.

NICE recommends therapeutic exercise tailored to the individual. These five movements are practical starting examples for mobility and strength.

Before you start

Work within a comfortable range.

Some discomfort can occur during or after exercise, but it should settle. Stop an exercise if pain keeps worsening or becomes more continuous.

Exercise dosage

Complete 3 sets on 5-7 days each week. Use the repetition range shown under each exercise.

Exercise 1 · Comfortable movement

Supine heel slide

Two stages of a heel slide, moving from a straight leg to a comfortably bent knee while lying down
Slide the heel towards your bottom, then return the leg to the straight position.
  1. Lie on your back with both legs straight and relaxed.
  2. Keep the heel supported and slide it towards your bottom, bending the knee as far as feels comfortable.
  3. Slide the heel away again until the leg is straight.
Sets3
Repetitions5-15
Frequency5-7 days each week

Exercise 2 · Hip movement

Straight-leg hip abduction

Two stages of straight-leg hip abduction while lying on the back
Keep the knee straight and slide one leg out to the side, then return to the middle.
  1. Lie flat on your back on a bed or exercise mat with both legs straight.
  2. Keeping the knee straight and toes pointing upwards, slide one leg out to the side as far as feels comfortable.
  3. Return the leg slowly to the middle.
Sets3
Repetitions5-15
Frequency5-7 days each week

Exercise 3 · Inner-thigh stretch

Lying two-leg adductor stretch

Two stages of a lying adductor stretch, allowing both bent knees to move outwards
Let both knees move gently outwards until you feel a comfortable stretch inside the thighs.
  1. Lie on your back, bend both knees and bring your feet close together.
  2. Allow both knees to drop outwards in a comfortable, controlled movement.
  3. Bring the knees back towards the middle before repeating.
Sets3
Repetitions5-10
Frequency5-7 days each week

Exercise 4 · Hip and trunk strength

Basic bridge

Two stages of a bridge exercise, lifting the hips from a lying position
Squeeze the bottom muscles and lift the hips without over-arching the lower back.
  1. Lie on your back with both knees bent, feet flat and arms by your sides.
  2. Gently tighten your stomach and squeeze your bottom muscles.
  3. Lift the hips to a comfortable height without over-arching the lower back, then lower slowly.
Sets3
Repetitions5-15
Frequency5-7 days each week

Exercise 5 · Everyday strength

Sit-to-stand without using your hands

Three stages of a sit-to-stand exercise from a stable chair with the arms crossed
Lean forwards, stand through your legs, then return to the chair slowly.
  1. Sit upright near the front of a stable chair with your feet about hip-width apart and arms across your chest.
  2. Lean forwards and push through your legs to stand upright.
  3. Sit back down slowly and under control. Use one or both arms for assistance if needed.
Sets3
Repetitions5-10
Frequency5-7 days each week

Common questions

Hip osteoarthritis exercise FAQs

Can exercise make hip osteoarthritis worse?

Some discomfort can occur when you begin exercising, but it should settle rather than become increasingly painful or continuous. Stop the exercise and seek advice if symptoms keep worsening.

Are these hip exercises suitable for everyone?

These are general starting exercises. Recent injury, inability to bear weight, marked loss of movement or severe unremitting pain may need assessment before you continue.

How often should I do these hip exercises?

The supplied programme uses 3 sets on 5 to 7 days each week. Complete 5 to 15 repetitions for the heel slide, hip abduction and bridge, and 5 to 10 repetitions for the adductor stretch and sit-to-stand.

Evidence used

Sources and further reading

Published and clinically reviewed 20 September 2026. This page will be reviewed when material guidance changes, or by September 2027.