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7 Best Exercises After Hip Replacement Surgery
January 22, 2026
Hip replacement recovery isn’t about pushing through the pain. It’s about moving the right way, at the right time.
Your care team will give you a personalized plan, and that should be your guide. But if you’re wondering what the first few weeks look like, there are a few gentle movements that you can expect to be included.
Kenoma Anighoro, MD, a joint replacement surgeon with Hartford HealthCare, shares a few safe, effective movements that may be part of your plan.
Why exercise is important after surgery
After hip replacement surgery, gentle exercise is your new best friend.
“Gentle, guided activity is one of the most important parts of recovery,” says Dr. Anighoro. “It helps you build strength, restore movement and get back to the things you enjoy doing.”
Early exercises help activate the muscles that support your new hip, making everyday movements like walking, standing and climbing stairs feel more stable. Movement also improves circulation, which can reduce swelling and lower the risk of blood clots.
Just as important, safe movement builds confidence. Learning how to move your body again helps you trust your new joint and move forward with recovery.
> Related: 4 Everyday Habits That Could Be Making Your Hip Pain Worse
Top 7 exercises after hip replacement
1. Ankle pumps
- How to do it: Lie on your back. Flex your foot up toward your head, then point your toes away.
- Why it helps: “Ankle pumps keep your blood moving and help prevent blood clots after surgery,” says Dr. Anighoro.
> Related: What Not to Do After Hip Replacement Surgery
2. Quad sets
- How to do it: Lie with your leg straight. Tighten your thigh, pressing the back of your knee into the bed. Hold for 5 seconds, then release.
- Why it helps: “This move wakes up your quadriceps – which are key for walking, standing and climbing stairs,” says Dr. Anighoro.
> Related: 4 Stretches for Tight Hip Muscles
3. Glute squeezes
- How to do it: Squeeze your buttocks together, hold for 5 seconds, then relax.
- Why it helps: “Your glutes are essential for hip support and stability,” says Dr. Anighoro. “Activating them early is a great way to protect your new joint.”
4. Heel slides
- How to do it: Lie on your back. Slide your heel toward your body, as you bend your knee. Then slide it back out straight.
- Why it helps: “This move improves flexibility in both the hip and knee, which helps with basic motion like sitting, standing and walking,” says Dr. Anighoro.
5. Seated marching
- How to do it: Sit in a chair. Lift one knee toward your chest and lower it. Alternate legs.
- Why it helps: “Seated marching improves your hip range of motion and builds strength – all without putting pressure on your healing joint,” says Dr. Anighoro.
6. Short arc quads
- How to do it: Place a rolled towel under your knee. Straighten your knee by lifting your foot. Hold for 5 seconds, then lower.
- Why it helps: “This one strengthens the top of the thigh without putting stress on the hip itself,” explains Dr. Anighoro.
> Related: How Long Will My Hip Replacement Last?
7. Standing hip abduction
- How to do it: Hold onto a counter or sturdy surface. Lift your surgical leg out to the side, keeping it straight. Slowly return to center.
- Why it helps: “This targets the outer hip muscles, which are important for balance and stability,” says Dr. Anighoro.
> Related: 5 Ways to Sleep With Hip Pain
One step at a time
Every recovery after hip replacement is different, and these general exercises are just one way to stay on track.
“Take it slow, stop if you feel sharp pain and ask us if something doesn’t feel right,” says Dr. Anighoro. “We’ll help you move forward safely based on your body and your procedure — and celebrate the small wins as you get stronger after surgery.”