If you just had a hip replacement — or you’re about to — you probably have one big question on your mind: When can I get back to normal?
The honest answer? That depends almost entirely on how consistently you do your post hip replacement exercises in those first critical weeks. The surgery fixes the joint, but the exercises rebuild your life around it.
At Resolve360, our certified physiotherapists have guided thousands of hip replacement patients through recovery. In this guide, we break down the 7 most effective exercises after hip replacement surgery — what they are, exactly how to do them, and why each one matters for your long-term recovery.
Hip replacement surgery in the US is one of the most common orthopedic procedures — over 450,000 procedures are performed annually, according to the American Academy of Orthopaedic Surgeons (AAOS). Most patients are walking with assistance within the first 24 hours. But walking alone isn’t enough.
After a total hip replacement, the muscles surrounding your new joint are weakened, tight, and confused. Without targeted exercises for hip replacement recovery, several serious problems can develop:
Structured exercises after hip surgery activate the right muscle groups, restore joint mechanics, and — crucially — rebuild your confidence in movement. Guided physical therapy has been shown to significantly reduce recovery time compared to unassisted home recovery.
These exercises are safe to begin in the first few days after surgery. Always perform them in the sequence listed — they progress from the gentlest to the most demanding. If any movement causes sharp, shooting pain, stop and consult your care team immediately.
This is the very first exercise you’ll do — often within hours of coming out of surgery. It looks simple, but it’s doing critical work inside your body.
How to do it
⏱ Start: Day 1 after surgery
Your quadriceps — the four muscles at the front of your thigh — are the main engine for walking, standing up from a chair, and climbing stairs. This exercise wakes them up safely, without any joint movement.
How to do it
⏱ Start: Day 1–2 after surgery
Your glutes are the primary stabilizers of your new hip joint. Weak glutes are one of the most overlooked causes of slow hip replacement recovery — and one of the most fixable.
How to do it
⏱ Start: Day 1–2 after surgery
This is the first exercise that introduces gentle movement through the hip joint itself. It improves flexibility in both the hip and knee — two joints that work in constant partnership.
How to do it
⏱ Start: Day 2–3 after surgery
Once you can safely sit in a firm chair, this exercise is a game-changer. It begins rebuilding hip flexor strength and prepares you for normal walking mechanics — all while supported by the chair.
How to do it
⏱ Start: Day 3–5 after surgery
This exercise targets the terminal range of quad strength — the “last 30 degrees” of knee extension that is critical for locking the knee during walking and going up stairs.
How to do it
⏱ Start: Week 1–2 after surgery
This is the most advanced exercise in the early-stage list — and one of the most important for long-term hip stability. It directly targets the outer hip muscles responsible for balance.
How to do it
Recovery from hip replacement surgery doesn’t follow a single path — but understanding the general timeline helps you set realistic expectations and track your progress.
In our experience at Resolve360 working with post-surgical patients, these are the mistakes we see most often — and they’re all avoidable:
Getting the right guidance at the right time makes a measurable difference in recovery outcomes. Resolve360 offers live 1-on-1 online physiotherapy sessions — meaning you get a certified physiotherapist guiding your exercises via video call, from the comfort of your own home.
This is especially valuable in the first few weeks after surgery when traveling to a clinic is difficult, painful, and unnecessary. Our physiotherapists specialize in post-joint-replacement rehabilitation and create customized recovery plans based on your surgery type (anterior vs. posterior approach), your fitness level before surgery, and your personal recovery goals.
Get a free consultation with a licensed physical therapist at Resolve360 — available within 15 minutes of booking, 7 days a week, across all conditions.
Book Free Consultation at Resolve360 →
Dr. Nidhi Kumari
She has persuaded her bachelor’s from SGT University, Gurugram, she has done her internship at Dr. Ram Manohar Lohia Hospital, and persuade her Master in Physiotherapy from Chaudhary Charan Singh University, Meerut. She has previously worked with Orthocure clinic, Dr.Nasir physiotherapy rehabilitation, Quantum physiotherapy, and wellness center.
If you have more questions.
Dr. Nidhi
She has persuaded her bachelor’s from SGT University, Gurugram, she has done her internship at Dr. Ram Manohar Lohia Hospital, and persuade her Master in Physiotherapy from Chaudhary Charan Singh University, Meerut. She has previously worked with Orthocure clinic, Dr.Nasir physiotherapy rehabilitation, Quantum physiotherapy, and wellness center.
If you have more questions.
If you would like to know more about any of the health conditions, please fill up the form below and talk to Doctors on Resolve360 directly by asking a question.
We are your doctor’s first choice and trusted by 50,000+ patients.
We are your doctor’s first choice and trusted by 50,000+ patients.
We are your doctor’s first choice and trusted by 50,000+ patients.
We are your doctor’s first choice and trusted by 50,000+ patients.
We are your doctor’s first choice and trusted by 50,000+ patients.
We are your doctor’s first choice and trusted by 50,000+ patients.
Resolve360 is great platform for online physiotherapy.
I was suffering from scapula dyskinesia and had lot of pain in right shoulder movement. I was introduced to Resolve 360 by my oncologist.
Within a month (26 sessions) there was a considerable improvement. Sessions are very cost-effective and doctors are very kind and efficient.
Doctor David has been really great and helpful. I would highly recommend Resolve 360.
I took prenatal care program from Resolve 360. Dr. Preyrna was assigned to me and she has done commendable job. I did prenatal exercises under her supervision, she designed program according to my body need. With her help my pregnancy was healthy and I got good dilations at the time of delivery. I am blessed with a healthy baby girl and very happy with Resolve 360.
Best therapy sessions that too at home and timings are very flexible. I had a issue in my neck and lower back since almost 4 to 5 years, taken so many treatments and physio sessions. But all gave a temporary relief. Then my friend referred me this Resolve 360 in 2020, in starting i was hesitant as everything was online, but after taking almost 10 sessions i got much relief, and now i am almost free of pain. Thanks to the team of Resolve 360.
I had online Physiotherpy sessions by Prerana for my heel pain. ( Tendo Achilis Sprain).
Though virtual, it was more interactive.
She was very observant throughout the sessions, correcting me while doing the exercises and was assertive in her outlook.
I found her instructions and methodology very helpful. She is updated in her academic knowledge in the field of Physiotherpy. She clarified my doubts about the role of Laser and Ultrasound treatment quoting evidence based data. With my personal experience I agree with her opinion that these are more of placebo effect.
Physiotherpy though not a miracle treatment, is a compelling necessity to most of the musculoskeletal and neurological illnesses. It needs to be accepted as healthy way to live.
From being a couch potato with poor cardio respiratory system to reaching pre-athlete levels of fitness in a span of 3 months, my journey with Resolve360 and Dr.David (Physiotherapist) has been anything but magical!
About 3 to 4 months ago, my blood report showed very high bad cholesterol levels, I was low on stamina and had frequent breathing issues. My GP prescribed me cholesterol meds for a month but I felt that alone wouldn’t get me back in shape because I needed a major lifestyle overhaul.
Dr.David educated me about my condition in detail and where it could lead me to if I don’t take action in the long run. He put me on a balanced workout regime being easy with cardio workouts in the initial days and gradually upgraded it observing me closely. He also advises me on dietary choices and follows up frequently. During the initial days, my ears used to get blocked within 5 wall squats and I stop right away but now I do over 20 in one shot and hardly feel a thing. I used to lose balance and fall off over my face within 6 push-ups or 20 seconds of plank and now I do about 24 push-ups in one shot. My heart rate used to raise above 150 bpm doing jumping jacks or other cardio workout within 20-30 seconds. You won’t believe I don’t do any of these cardio workouts without additional weights on my feet these days and my heart rate and recovery are as steady as they could get. I couldn’t run for over 2 min without stopping and gasping and now I cover about 4.6 km in 30 min and follow-up with a 20 min walk. Not convinced yet? My VO2 Max (I use an Apple Watch to measure this stat) was just about 33 while I started with Resolve360 and David. That reflects a very poor cardio respiratory fitness for a 34 year old. It’s 43.5 today ! Easily above average. Please read upon about VO2 Max and how it directly relates to cardio respiratory fitness so you get an accurate picture about my monumental progress in the last 3 months. I’ve been trying to get into a regular physical workout and balanced diet discipline since my 20s but I’d never been so motivated as I’m now. Give these guys a try. After all, the best investment you could ever make is on your health !
We contacted resolve360 for our child speech issue and I must say Resolve 360 team and Apoorva doing a wonderful job.
Our speech therapist Jaslia from Resolve360 is having a excellent knowledge and it helps our child a lot. Jaslia understand child psychology very well. Due to her efforts, we are seeing tremendous improvements in our child. She has a strong dedication towards her work and her nature towards kids makes her a very special one. She has given us enough confidence, due to her efforts and excellent service, we are seeing good improvements for my child speech & communication skills.
I would highly recommend Jaslia & Resolve360 team for their excellent work. God bless you!!
