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5 Best Exercises for Hip Pain Arthritis That Actually Work

Exercise for Hip Pain Arthritis

If you suffer from hip arthritis, you know how painful and limiting it can be—whether it’s a dull ache in the hip joint or a sharp jolt of severe hip pain during movement [1]. The key to relief isn’t just resting—it’s strategic movement.

Targeted exercises for hip pain arthritis can ease tension, strengthen muscles, and increase mobility, even if your hip flexors or buttock muscles feel stiff or weak.

Whether you’re just starting or looking to add to your recovery routine, these low-impact, physical therapist-approved movements can make a real difference. Let’s get right into the step-by-step how-to, followed by the purpose behind each move.

Tip: Always check with your healthcare professional before starting new exercise routines, especially if you’re experiencing severe hip pain.

Nonweight-bearing Positions:

1. Supine Knee-to-Chest Stretch

Targets: Hip flexors, lower back, and improves hip range of motion.

2. Bent-Knee Drop-Outs

Targets: Internal and external hip rotation, hip abduction, and hip adduction.

3. Side-Lying Leg Raise

Targets: Gluteus medius, buttock muscles, and hip abduction for better joint support.

4. Clamshells

Target: Isolates and strengthens glute medius, and hip stabilizers.

Weight-Bearing Position

5. Standing Hamstring Curl

Targets: Hamstring stretch, strengthens hips, glutes, and improves stability.

“Strengthening the muscles around the hip—especially the glutes and core—can significantly reduce pain and improve function for people with hip osteoarthritis. Targeted exercises improve joint stability and reduce the load on the affected area.” —Dr. David J. Hunter, MD, PhD, Rheumatologist and Professor of Medicine at Tufts University School of Medicine

Why These Exercises Work for Hip Arthritis

These movements are designed to be low-intensity yet effective, especially if you’re dealing with hip arthritis or recovering from joint inflammation. They:

Starting with nonweight-bearing exercises allows your body to adjust before introducing standing, weight-bearing movements. This progression protects the affected leg while strengthening the opposite leg for overall balance.

Expert Tips to Protect Your Hips

Final Thoughts: Take Charge of Your Hip Health Today

Dealing with hip pain from arthritis doesn’t mean you have to stop moving—in fact, the right movement is the medicine. Start with these simple but powerful exercises for hip pain arthritis, listen to your body, and stay consistent.

Over time, you’ll notice a better range of motion, less pain, and a stronger foundation.

If you want to go further, check out our full guide on The Best Gluteus Medius Exercises to supercharge your recovery. Check out now!

Frequently Asked Questions

What are the best exercises for hip arthritis pain relief?

The most effective exercises include nonweight-bearing movements like supine knee-to-chest, clamshells, and side-lying leg lifts. These gently stretch and strengthen muscles around the hip joint without adding stress. As strength builds, you can incorporate standing exercises like hamstring curls to improve function and balance.

Can I do these exercises if I have severe hip pain?

Yes—but with caution. If you’re experiencing severe hip pain, start with the gentlest movements, such as the knee-to-chest stretch, and avoid any motion that causes sharp discomfort. Always consult a healthcare professional or physical therapist to tailor a plan to your needs.

How often should I do hip arthritis exercises?

Aim for 3 to 5 times per week, depending on your pain level and ability. Consistency is key. Listen to your body, and gradually increase reps or sets as your hips, glutes, and thigh muscles strengthen.

Can stretching help hip arthritis?

Absolutely. Gentle hip flexor stretches and hamstring stretches can reduce stiffness, improve range of motion, and alleviate pressure on the affected leg. Stretching also helps improve posture, which can reduce overall joint stress.


1. Zacher, J., & Gursche, A. (2003). “Hip” pain. Best Practice & Research Clinical Rheumatology, 17(1), 71–85. https://doi.org/10.1016/s1521-6942(02)00108-0

2. ‌Wade, E., & Burch, R. L. (2025). Buttocks. Encyclopedia of Sexual Psychology and Behavior, 1–7. https://doi.org/10.1007/978-3-031-08956-5_576-1

3. Andersson, E. A., Nilsson, J., Ma, Z., & Thorstensson, A. (1997). Abdominal and hip flexor muscle activation during various training exercises. European Journal of Applied Physiology, 75(2), 115–123. https://doi.org/10.1007/s004210050135

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