- “Prehabilitation” means building strength, mobility, and endurance around the hip before total hip surgery to give you a stronger starting point for recovery.
- Common pre-surgery exercises include short-arc quadriceps, chair push-ups, heel slides, leg slides, long-arc quadriceps, and gluteal sets.
- These are general examples only — check with your surgeon or physiotherapist that they are appropriate for your specific hip condition.
- Stop any exercise immediately if it causes pain; the aim is gentle, controlled movement, not testing the limits of the joint.
- Upper-body strength matters too, since it helps with walking aids and moving from sitting to standing after surgery.
Preparing well for a hip operation, sometimes called “prehabilitation”, can support a smoother recovery afterwards. Building strength, mobility, and endurance in the muscles around the hip beforehand gives you a stronger starting point for rehabilitation. Below are examples of gentle exercises often used to prepare for hip surgery.
Important: These are general examples only. Before starting any exercise programme before surgery, check with your surgeon or physiotherapist that these exercises are appropriate for you, as some may not be suitable depending on your hip condition. Stop any exercise immediately if it causes pain, and do not push the joint into discomfort. The aim is gentle, controlled movement to build mobility and strength, not to test the limits of the joint.
Pre-Surgery Hip Exercises at a Glance
| Exercise | Primarily Targets |
|---|---|
| Short-arc quadriceps (lying kicks) | Quadriceps (front of thigh) |
| Chair push-ups | Arms and shoulders, for transfers and walking aids |
| Heel slides (hip and knee flexion) | Hip flexors and quadriceps |
| Leg slides (abduction/adduction) | Hip stability, side-to-side control |
| Long-arc quadriceps (sitting kicks) | Hip stability and mobility |
| Gluteal sets (buttock squeezes) | Gluteal muscles, hip stabilisation |
Example Pre-Surgery Hip Exercises
1. Short-Arc Quadriceps (Lying Kicks)
- Lie on your back with a rolled-up towel or blanket (roughly 15 cm / 6 inches in diameter) placed under the knee of the affected leg.
- Straighten that leg fully, hold for around 5 seconds, then slowly lower and relax.
- Keep the back of the knee in contact with the towel throughout.
This gently works the quadriceps (the muscles at the front of the thigh), helping them “learn” a movement you’ll use again after surgery.
2. Chair Push-Ups
- Sit on a sturdy chair with armrests.
- Grip the armrests, press down, and straighten your elbows to lift your buttocks a few centimetres off the seat.
- Work gradually towards holding for around 5 seconds, then lower yourself slowly. Use your legs to assist if your arm strength is limited.
Upper-body strength matters more than it might seem: it helps you move from sitting to standing and use walking aids after surgery, so it’s worth not neglecting.
3. Heel Slides (Hip and Knee Flexion)
- Lying down, slowly bend the affected hip and knee, sliding your heel up towards your buttocks while keeping the heel in contact with the surface.
- Slide back down to the start and relax. Keep the kneecap pointing up towards the ceiling.
- A plastic bag under the heel can make sliding easier.
Heel slides gently activate the hip flexors and quadriceps, helping reduce stiffness and promote circulation.
4. Leg Slides (Abduction/Adduction)
- Lying down, gently slide the affected leg out to the side, keeping the kneecap pointing up.
- Slide it back in to the starting position. A plastic bag under the foot helps it move smoothly.
These controlled side-to-side movements build a foundation for more dynamic movements like side-stepping and turning.
5. Long-Arc Quadriceps (Sitting Kicks)
- Sit on a sturdy chair with your feet flat on the floor.
- Slowly straighten one knee, extending the leg as far as is comfortable.
- Engage the thigh muscles, hold for around 5 seconds, then lower slowly and relax.
- Repeat for the number of repetitions recommended by your healthcare provider.
Sitting kicks help build hip stability and mobility.
6. Gluteal Sets (Buttock Squeezes)
- Squeeze your buttock muscles together firmly.
- Hold for around 5 seconds, then relax.
The gluteal muscles are important for stabilising the hip during movement. Strengthening them helps reduce strain on the joint.
Work With Your Surgeon or Physiotherapist
Your surgeon or physiotherapist is best placed to recommend exercises suited to your specific hip and to check they are having the intended effect. They can tailor a programme to you, adjust it as needed, and answer any questions along the way. Think of the exercises above as a general starting point to discuss with them, rather than a fixed prescription. The Australian Physiotherapy Association’s guide to total hip replacement provides further general background on physiotherapy-led preparation and recovery.
If you would like to discuss a tailored pre-surgery exercise plan, get in touch with the clinic.
Frequently Asked Questions
Why exercise before hip surgery?
Building strength, mobility, and endurance beforehand (“prehabilitation”) gives you a stronger foundation for your recovery afterwards. Preparing the muscles around the hip, and the upper body used for walking aids, can help the early stages of rehabilitation go more smoothly.
What if an exercise hurts?
Stop immediately. These exercises are meant to be gentle and controlled, not to push the joint into pain. If an exercise causes discomfort, leave it out and check with your surgeon or physiotherapist before continuing.
How do I know which exercises are right for me?
Because every hip condition is different, some exercises may not suit you. Your surgeon or physiotherapist can review your situation and tailor a safe, effective programme, which is always preferable to following a generic routine on your own.
Medical Disclaimer: The information on this page is intended as general patient education and does not constitute medical advice or an individual exercise prescription. Exercises that are safe for one person may not be suitable for another. Always check with your surgeon or physiotherapist before starting any pre-surgery exercise programme, and stop any activity that causes pain.
