For Hip Replacement Patients

Restore Mobility with our suggested Physical Therapy Exercises

We have four phases of exercises for our hip replacement patients. If you have any questions, please reach out to our team! These exercises were curated for our SAOS patients by Dr. Broome and PA Maddie.

Let’s get your mobility back!

Phase One of Physical Therapy Exercises

Weeks 1-2

Dr. Broome walks through the first six exercises in your Hip Replacement Post-Op Plan.

Quad Sets
Glute Sets
Heel Slides
Ankle Pumps
Hamstring & Calf Strech
Hip Abduction & Adduction

Phase One Exercises

1. Quad Sets

20 Reps
Sit or lie down on a flat surface with your legs extended straight in front of you. Prop the heel of your surgical leg on a rolled up towel or pillow. Begin by tightening the quadriceps muscle of the surgical leg. To do this, press the back of the knee down toward the floor or surface. You should feel the muscle on the front of your thigh contract. Hold this for about 5 to 10 seconds. Relax the muscle and rest for a few seconds. Repeat this exercise 20 times.
2. Glute Sets

20 Reps
Sit or lie down on a flat surface with your legs extended straight in front of you. Begin by tightening or squeezing your glute muscles (buttocks) together. Imagine pulling your buttocks up and in towards your spine, creating a firm contraction. Hold this for about 5 to 10 seconds. Relax the muscle and rest for a few seconds. Repeat this exercise 20 times.
3. Heel Slides

3 Sets of 10 Reps
Sit or lie down on a flat surface with your legs extended straight in front of you. Begin with bending your non-surgical leg to about 90 degrees. Slowly slide the heel of your surgical leg toward your buttocks by bending the knee. Keep the heel in contact with the surface as you slide it. Slide the heel as far as you comfortably can without causing pain. The goal is to bend the knee as much as possible. Once you've reached your maximum comfortable bend, hold the position for a few seconds. Gently slide the heel back to the starting position, straightening the leg. Repeat the exercise 10 times.
4. Ankle Pumps

2 Sets of 20 Reps
Sit or lie down on a flat surface with your legs extended straight in front of you. Focus on one foot at a time or both simultaneously. Begin by pointing your toes away from you, as if you are pressing down on a gas pedal. Next, pull your toes back toward your shin, flexing your foot. Hold each position for a few seconds. Repeat this pointing and flexing motion 20 times.
5. Seated Calf & Hamstring STretch

2 sets of 20 seconds each
Sit or lie down on a flat surface with your legs extended straight in front of you. Use a towel, yoga strap, belt, or resistance band. Wrap it around the ball of one foot, holding the ends with both hands. Keep your back straight and gently pull the towel or strap towards you while keeping your feet straight. You should feel a stretch along the back of your legs. Hold this for 20 seconds. Next, lean back while pulling the band. Pull your foot with the band towards your shin. You should feel the stretch in your calf. Hold this for 20 seconds. Repeat the stretch 2 times.
6. Hip Abduction & Adduction

3 Sets of 10 Reps
Lie down on a flat surface with your legs extended straight in front of you. Start with your feet together. Slowly slide the heel of one leg out to the side to about 45 degrees, keeping your knee straight and your toes pointing upward. Bring your leg back to the starting position. Repeat this exercise 10 times with each leg.

Phase Two of Physical Therapy Exercises

Week 3

Dr. Broome walks through phase two exercises in your Hip Replacement Post-Op Plan. Repeat phase one exercises and add the following:

Single Leg Stands/Weight Shift

Phase Two Exercises

1. Single Leg Stand & Weight Shift

2 Sets of 60 Seconds
Stand upright with your feet hip-width apart, near a sturdy support like a chair or wall for balance if needed. Distribute your weight evenly on both feet. To begin, shift your weight onto one leg, lifting the opposite foot a few inches off the ground. Hold for 2 seconds. Place your foot back down on the ground and distribute your weight evenly through both feet. Repeat this exercise with both legs. This can be modified by stepping forward and backwards while shifting your weight. Continue weight shifts and alternating legs for 60 seconds.

Phase Three of Physical Therapy Exercises

Weeks 4-5

Dr. Broome walks through phase three exercises in your Hip Replacement Post-Op Plan. Repeat phase one & two exercises and add the following:

Toe Raises
Straight Leg Raises
Side Leg Raises

Phase THree Exercises

1. Toe Raises

2 Sets of 20 Reps
Stand upright with your feet hip-width apart, near a sturdy support like a chair or wall for balance if needed. You can perform this exercise on a flat surface or with your toes on the edge of a step for an increased range of motion. Slowly rise onto the balls of your feet (toes) by lifting your heels off the ground. Focus on engaging your calf muscles as you lift. At the top of the movement, hold the position for 2 seconds. Slowly lower your heels back to the floor. Repeat this exercise 20 times.
2. Straight Leg Raises

3 Sets of 10 Reps
Lie down on a flat surface with one leg bent to about 90 degrees with the foot flat on the surface to support your lower back, keep the other leg straight on the floor. To begin, engage your core and tighten the thigh muscles of the straight leg. Slowly lift the straight leg off the ground, keeping it straight, until it reaches the height of the opposite knee. Hold the leg in this raised position for 1 second. Slowly lower the leg back to the ground. Repeat 10 times on each leg.
3. Side Leg Raises

3 Sets of 10 Reps
Lie on your side on a firm surface such as a mat. Stack your legs on top of each other, keeping them straight and ensuring to keep your pelvis level. Slowly lift your top leg upwards to about 45 degrees, keeping it straight. Avoid rotating or rocking your hips forward or backward. Hold the leg in this raised position for 1 second. Slowly lower the leg back to the ground. Repeat 10 times on each leg.

Feeling stronger? Here’s phase four!

Rehabilitation does not happen overnight, but our team is rooting for you!

Phase four of Physical Therapy Exercises

Week 6+

Dr. Broome walks through phase four exercises in your Hip Replacement Post-Op Plan. Repeat phase phase one, two, & three exercises and add the following:

Leg Bridges
Advanced Single Leg Bridges
Sidelying Clamshells
Standing Hamstring Curl
Squat with Weight Shifts
Monster Walk
Advanced Monster Walk
Box Step
Wall Sit/ Wall Squat

Phase Four Exercises

1. Leg Bridges

3 Sets of 10 Reps
Lie down on a flat surface with both legs bent to about 90 degrees with your feet placed hip-width apart. Rest your arms at your sides with palms facing down. Press through your heels and lift your hips off the ground by squeezing your glutes and hamstrings pushing your pelvis upward until your body forms a straight line from your shoulders to your knees. Hold the elevated position for 2 seconds. Slowly lower your hips back down to the surface. Repeat this exercise 10 times.
2. Advanced Single Leg Bridges

3 Sets of 10 Reps
Lie down on a flat surface with both legs bent to about 90 degrees with your feet placed hip-width apart. Rest your arms at your sides with palms facing down. Extend one leg straight out, keeping it in line with your bent knee. Press through your heels and lift your hips off the ground by squeezing your glutes and hamstrings pushing your pelvis upward until your body forms a straight line from your shoulders to your extended knee. Hold the elevated position for 2 seconds. Slowly lower your hips back down to the surface. Repeat this exercise 10 times on each side.
3. Sidelying Clamshells

3 Sets of 10 Reps
Lie on your side on a firm surface such as a mat. Stack your legs on top of each other with your knees bent at a 45-degree angle and your pelvis level. Keeping your feet together, lift your top knee as high as possible without rotating or rocking your pelvis or moving your lower back. Focus on using your glutes to lift the knee. Hold the open position for 2 seconds. Slowly lower your knee back to the starting position. Repeat this exercise 10 times on each side.
4. Standing Hamstring Curl

3 Sets of 10 Reps
Stand upright with your feet hip-width apart, near a sturdy support like a chair or wall for balance if needed. Begin by lifting the one foot off the ground by bending your knee and bringing your heel toward your glutes. Hold the top position for 2 seconds. Slowly lower your foot back to the ground. Repeat this exercise 10 times on each side.
5. Squat with Weight Shifts

3 Sets of 10 Reps
Stand with your feet slightly wider than shoulder-width apart with your toes pointing outward. Squat about halfway down. Once in the squat position, shift your weight to one side. Hold for 2 seconds. Slowly shift your weight back to the center and stand up by pressing through your heels. Repeat this exercise on the opposite side. Repeat this exercise 10 times on each leg.
This exercise helps to strengthen the hips and improve balance.
6. Monster Walk

5 Sets of 5 Steps Each Direction
Stand upright with your feet hip-width apart. Begin by squatting about halfway down. Once in the squat position, step to the side with your right foot first, followed by your left foot. Repeat completing 3-5 steps in this direction. After completing several steps switch directions and come back to the starting position by stepping to the side with the left foot first, followed by the right foot. Repeat this 5 times completing a total of 25-30 steps total. Be sure to lead with your knees and keep the knees over the toes.
7. Advanced Monster Walk

5 Sets of 5 Steps Each Direction
Stand upright with your feet hip-width apart. Place a light resistance band above your knees. Begin by squatting about halfway down. Once in the squat position, step to the side with your right foot first, followed by your left foot. Repeat completing 3-5 steps in this direction. After completing several steps switch directions and come back to the starting position by stepping to the side with the left foot first, followed by the right foot. Repeat this 5 times completing a total of 25-30 steps total. Be sure to lead with your knees and keep the knees over the toes.
8. Box Step

3 Sets of 10 Reps
Stand upright on an elevated surface about 3 inches above the ground. Ensure you are near a sturdy support like a chair or wall for balance if needed. Adjust your position so one foot is planted firmly on the elevated surface and the other is hovering in the air. Slowly bend the knee of the weight bearing leg and lower the opposite floor until the toes tap the ground. After tapping the ground, push through the foot on the box, raising your opposite foot to the level of the elevated surface. Repeat this exercise 10 times on each leg. As this becomes easier, increase the height of the elevated surface.
7. Wall Sit/Wall Squat

3 Sets of 15 Seconds
Find a clear wall space and stand with your back against the wall. Position your feet about hip-width apart. Slowly slide your back down the wall until you have reached a half depth squat. Tighten your core and hold this position for 15 seconds. To stand up, press through your heels and slide your back up the wall until you return to the starting position. As this becomes easier, increase the duration of the wall sits. Your goal should be to do these exercises for about 45 seconds to 1 minute at a time.