5 BEST strengthening exercises for arthritic hips

Building strength is a powerful tool for hip arthritis relief ✅
If you have arthritic hips and are looking to feel stronger, more confident and balanced- this video will walk you through the best exercises. Starting with the easiest exercise and progressing in difficulty- here are 5 movements to master.
Learn from Dr. Alyssa Kuhn, physical therapist and osteoarthritis specialist as she shows you how to build up the appropriate muscles to support the hip. These include the glutes, hamstrings, quadriceps and core.
Resistance training can be effective in helping to relieve symptoms of hip osteoarthritis like groin tightness, limping when walking, hip stiffness and front of the hip tightness. The goal is to make sure the strengthening exercises don't flare up arthritis pain. Only progress when your body is ready.
14 Day Free Trial for Adventurers for Life: keeptheadventurealive.com/adv...
If you have sore hips, complete rest likely is not indicated. Movement can be a way to help to improve blood flow, flush out inflammation and reduce stiffness.
Other videos you might like:
Relieve hip groin pain: • STOP doing THIS for in...
Improve hip mobility to put on socks and shoes: • Improve Mobility to EA...
Best exercises for stronger glutes: • 3 Standing Glute Stren...
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Podcast: osteoarthritis.buzzsprout.com
Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.

[@arthritisadventure]

Join the free 14 Day Trial of Adventurers for Life so you can keep working on building your hip strength here: keeptheadventurealive.com/adventurers-for-life-free-trial/

[@joewickerhoff624]

Both of my knees are in very bad shape. I had a second knee replacement last April and it’s not good.

[@joewickerhoff624]

I am so looking forward to watching the videos and doing the exercises

[@wmbriggz]

Wait…I’m supposed to do these “consistently “? Smile……This channel is a life changer for me…thank you

[@arthritisadventure]

You're so welcome! Glad you like the channel.

[@brendastolecki4755]

If you are sedentary, get up every 1 or 2 hours and do these exercises. I ended up having to scrap my vehicle 2 years ago right in the middle of the Covid crisis. I live in a rural area...no busses, Uber is expensive. I LITERALLY became a couch potato all this time and now I am a mess. MY FAULT. I KNOW if you don't use it, you will LOSE IT. I have slipped discs, arthritic hips, tight glutes and flexors. I got lazy. Now, it is more difficult and I have to work 3 times as hard to regain what I lost AND to get better than THAT!!

[@wmbriggz]

@@brendastolecki4755 yep…. Arthritic hip …I do 20 minutes first thing every morning ( leg hangs) and try to fill an additional 40 minutes over my retired day…smile… does help….

[@patriciaorgas694]

I struggle with embarrassment that I've let myself get so unfit. While I have some arthritis I knew it was muscle weakness and loss of stability and strength in my muscles and tendons and ligaments. I'd found other worthy videos but was too weak, inflexible, and unstable to do them without great discomfort the next day...meaning I wouldn't/couldnt continue without increasing pain killers. Your breaking down all movement to its increments first is the key to keeping me improving. I am so very thankful.

[@arthritisadventure]

You got this! It's a marathon not a sprint. Stay positive.

[@user-ou8pe9it8j]

@patriciaorgas694 You are not alone. I have the same feeling. 🎉

[@user-ou8pe9it8j]

​@@arthritisadventureThank you🎉

[@taherasaleem1071]

Dr Alyssa Kuhn, I am Dr Tahera, from Bothell. Would like to congratulate you on this brilliant video You are doing a great service for the community. God bless you.

[@arthritisadventure]

thank you for the kind words!

[@user-tz5oy8yv9m]

🎉

[@NeeraKooyela]

Wow excellent dr

[@claudenormandeau9211]

This lady is amazing how deeply she seems to care about every person she is talking to.

[@arthritisadventure]

Thank you! Glad you like the channel!

[@bfl4202]

Alyssa...I have done these exercises 2 days in a row and after hobbling with my right hip for years, these exercises are working..you are a true inspirational godsend. So grateful..thank you. .

[@arthritisadventure]

Happy to hear you’re feeling better!

[@latrissaakabutterfly4476]

Indeed.

[@juliadonley5563]

I have 12 weeks of recovery from broken hip. I have been through PT and going to exercise at pool. Still limping but using cane. I am going to start these exercises, and I am glad someone else agrees

[@ecrambler]

Thanking you for these exercises, and I appreciate how very clear you explain all details with images and schematics.

[@arthritisadventure]

You're very welcome! Thanks for watching.

[@whisperingwings852]

I really love that you explain what each exercise helps you do in daily life. I have been working my inner thighs for a few weeks now and that has been a great help! Thank you! Although, you need to tell us how we get those powerful legs you're walking on lol.....I'm not kidding. I want those, I need those!! I'm tired of tripping over a speck of dust lol...not really funny tho.

[@user-fx5ru1de9g]

I’m so grateful for you. You are giving me hope in improving my mobility and getting rid of the pain. Lack of mobility can make you old before your time. Keep moving everyone.

[@KLeslie292]

I’ve been searching for a handful of hip strengthening exercises and yours is just what I need. Even with the “easiest” exercise of squeezing the pillow I feel my hip muscles working. Great practice! ❤

[@arthritisadventure]

Glad to hear you found some good ones now! The pillow is a great tactic.

[@tallypupthompson7888]

Thanks, just came at the right time think I’m ready to proceed to these ones, can’t believe how far I’ve come since following you I could barely do your gentle seated and standing workout, now I was out pressure washing the yard for 2 days this weekend, l can’t say it’s all been easy, finding what irritated my hip and what helped, besides your targeted movements to gently release my hip it’s now the strength training I’ve been able to do, now I have more movement that’s really helping my progress, I’m still not able to climb a stair R leg leading it’s always the L but I believe this strength training will get me there eventually. I can now put all my weight on R hip and do proper weight transference in the stepping exercises, I always get a few in whilst waiting for the coffee machine to brew my first morning cup!

[@taherasaleem1071]

Dr Alyssa Kuhn , I am Dr Tahera from Bothell. Hats off for this great community service.

[@cinnamongirl3070]

I work with pts doing physical therapy everyday. I always find it amazing how people are so quick to jump to the surgical route before trying exercise and getting rid of inflammatory foods. So glad you are spreading the word about this simple, non-invasive option that can decrease pain tremendously. Kudos to all of you who are willing to try something that will actually help your body heal instead of running to the doctor for more meds, shots, and surgery.

[@karengerula3387]

My balance is very bad on my right side. These exercises and your instructions have me working my hips and balance in a positive way! I feel good about doing them and your directions are exactly what I need. Thank you!❤

[@arthritisadventure]

You’re so welcome!

[@texasstardust6010]

Miss Alyssa..., your concise explanations of these Exercises is so great, because F o r m is so important to doing Exercises that improve ones Health and Life. .... and feeling confidence to do them CONSISTENTLY, as you stated. Dr. Alyssa.... Your Channel is a Godsend , and I mean that ...I have suffered so much intermittent pain after a Tail Bone injury.,and I can't begin to tell you how much your Channel has improved my functionality and " getting myself back " to a place where I was ,prior to that taking place. 🙏🏻✨️👏🏻♡

[@arthritisadventure]

Thank you so much for sharing and I'm glad you're seeing a benefit from the channel. Your support means the world to me!

[@kostasaspiwtis9429]

Thank you for your very nice exercises. I do them every morning and they have really helped me. Thanks❤

[@KassandraFuria13]

You are really a blessing for suffering people , encouraging us with your positive and caring energy ! Thank you so much from Germany.

[@arthritisadventure]

You’re so welcome

[@petedelarosa3167]

I just wanna thank you 🙏 so much for your Arthritis Adventure exercises. I have right hip that talks to me and a left shoulder too. I’m presently shying away from hip surgery. Again, Muchas Gracias 😊. Pete De La Rosa III God Bless!

[@dangagliardi1093]

Great video Alyssa. My hip osteoarthritis has created a lot of pain in and around my kneecap. Especially getting in and out of the car is like "wow!" painful around the kneecap. In most cases, I feel these sharp pains in my kneecap vs. my hip mobility issues. Is this femoral pain syndrome? suggestions? I'm working to strengthen the hip area with exercises.

[@nigelfrancis2514]

Similar problem here but I get into the car arse first then hold my legs together and swing them in - bit girly but anything to stop the pain !

[@jolarson2317]

This video is remarkable! These are not exercises I have come up with; and yes! I feel the areas i need to strengthen being targeted. 5 stars!!! ❤❤❤❤❤

[@arthritisadventure]

So glad to hear you like it!

[@edgaracevedo9658]

Wow you know what you are talking about. Finally! I worked with 4 PT and 2 of them were DR. Same basic stretches, electric stimulus, ultra sound. I wish you were my PT! When you demonstrate the exercises, I can see your thigh muscles, calves being activated so you must have a strong core and muscle balance.

[@maryalgar8779]

Thank you for this video Alyssa. You explain and demonstrate things so well.

[@arthritisadventure]

You are so welcome!

[@esagirl56]

This is wonderful! Thank you for the step by step on each of these. Helps everyone here watching this to be safe and make the most of these 5 exercises. Please ignore the pill who said you talk too much. Thank you for your great videos!❤

[@arthritisadventure]

Glad it was helpful!!

[@jaguilar11009]

THANKS FOR ALL YOUR HELP ❤😊

[@arthritisadventure]

Happy to help!

[@dreamervanroom]

These are better than what my PT gave me. It would be really helpful for new people if you put NUMBERS (for the five exercises) in the "chapter titles so that when I use the cursor to scrub through the bred time-line under the video, that I can tell where I am. Thanks.

[@arthritisadventure]

Unfortunately I’m not able to modify the chapter titles.

[@janetleeharrison]

I've saved this in my Favorites list. THANK YOU for putting these exercises all in one video with fantastic demos and explanations!🔥✨

[@arthritisadventure]

🙌🏼🙌🏼🙌🏼🙌🏼

[@d.haskins3840]

Grateful for your tips!

[@arthritisadventure]

Glad you like them!

[@mariannebrowne7398]

Thank you for sharing this

[@arthritisadventure]

You are so welcome!

[@SLynn-ud6vg]

This is exactly what I needed! Thank you so much, and especially for building your viewers (like myself) confidence! 😄 ❤🙏

[@arthritisadventure]

Absolutely- confidence is everything

[@isabelphillips6399]

Excellent. Thank you for this information. Very well done.

[@arthritisadventure]

Glad it was helpful!

[@jenniferdowney6578]

My goodness me, this video is exceptional. Not only really careful instructions on how to do the exercises but explanation on how they help in real life movements. Absolutely superb, thank you so much.

[@arthritisadventure]

You're very welcome! Thanks for the great feedback!

[@karendigiallonardoballard4851]

Thanks so much!

[@arthritisadventure]

You're welcome!

[@sosweetfatentosson7936]

I love the way you explain the exercises and telling the diffrence between doing them right or wrong❤ Thanks a million 😊 You're an excellent therapist 👍

[@arthritisadventure]

You're so welcome!

[@bridgetpalmer6844]

Thank for these exercises. Very helpful.

[@arthritisadventure]

You're welcome!

[@luciehsuen8981]

Thanks for the great tutorial on all the moves. They were really helpful. Will add these to my exercise routine daily. ❤

[@arthritisadventure]

Glad you like them!

[@Susie462]

I love you! You help me no end with my painful, arthritic hips. Thank you ❤

[@arthritisadventure]

I'm so glad to hear you've seen a lot of benefit!

[@vioreltorj]

Thank you doctor Alyssa you are awesome, you have a good heart to take time to make this videos to help people God bless you 😊

[@arthritisadventure]

Thank you so much!

[@karengreear1420]

Love your exercises ❤

[@arthritisadventure]

Glad you like them!

[@karengreear1420]

Thank you 💙

[@arthritisadventure]

You're welcome!

[@PHALOMOON]

Great video, love that you explain how the exercise translates into every day activities ❤

[@arthritisadventure]

Glad you enjoyed it!

[@sandhya45354]

Thankyou so much for this video ❤😢

[@arthritisadventure]

You're so welcome!

[@avab8091]

This was so informative and helpful, thankyou!

[@arthritisadventure]

Glad it was helpful!

[@charlesdavis8498]

Your awesome and a blessing to me ❤

[@arthritisadventure]

Thanks, glad you like the channel!

[@janetmahaffey4845]

Back again, one of my faves.

[@arthritisadventure]

Great!

[@lilanedic]

Thank you very much ❤️🌹

[@arthritisadventure]

Always welcome

[@magpiegirl3783]

Great exercises. I’m going to do this as my new evening routine.

[@arthritisadventure]

Enjoy!

[@judithsnook1139]

I have had to give up side leg lifts because of sciatic strain, so I appreciate these alternatives.

[@arthritisadventure]

You're welcome! Good luck with them.

[@jeffreyyounger5772]

Thank teacher!

[@arthritisadventure]

Welcome!!

[@lexylaney]

Thank you!

[@arthritisadventure]

Welcome!

[@judylyon145]

Thanks!

[@arthritisadventure]

You’re welcome! Thanks for the support!

[@drmunazza3617]

Very thoroughly explained, Thank U❤

[@arthritisadventure]

Glad you liked it.

[@beck8191]

Nice, I love it!

[@arthritisadventure]

Glad you love it!

[@ysmith36607]

I need your help in my life I truly thank God for you

[@arthritisadventure]

I'm so glad you found me!

[@delarisedames3178]

Will try it

[@arthritisadventure]

Best of luck!

[@maryc6091]

Thank you Alyssa. I’ll give these exercises a try and see what happens. I have a question: since my husband has started taking Lipitor a few months ago, I’ve been noticing that he has been losing muscle strength in his quads. He has been stubbing his toes as he is going up stairs. What do you suggest for strengthening them? Thank you so much for all you do. 😀

[@womensintuition]

This feels great and does not hurt doing them. No weights yet.

[@arthritisadventure]

Weights can be a progression down the line. Great job getting started!

[@trinamurray222]

This really works ❤

[@arthritisadventure]

Glad to hear it!

[@agnesero867]

Thank you for your support 😢😮

[@arthritisadventure]

You’re welcome!

[@poonamghai6260]

Thanks for the exercises. Please do suggest some exercises for pain in shoulder and arms.

[@arthritisadventure]

You're welcome! My full body progressions, different levels and extensive workout library are in my membership Adventurers for Life. You can learn more here. www.keeptheadventurealive.com/start

[@poonamghai6260]

If you can make specific exercises like you do in your small videos.

[@helendenis1115]

So happy to have come across your very well presented videos! If you do them every other day and find great improvement, how often should you continue for the years to come?

[@arthritisadventure]

Great question- it’s important to continue to progress the difficulty. Once these exercises become easy, you’ll need more difficult ones. Or you’ll need to make these more difficult with more resistance.

[@pushpapatel6358]

Thank you so much can seniors so thesee noves age 73 but healthy

[@katarinaparulian7643]

Thank you sister.Gbu

[@arthritisadventure]

You are so welcome!

[@tammysingh4634]

Thank you for sharing. I've been having trouble with the right hip since last year. I'm going to be 60 in June looking for exercise to get stronger .

[@arthritisadventure]

You got this! Happy early birthday.

[@user-in9rv8ir9k]

Best advice I'm run across. Hands down. Bar none.

[@arthritisadventure]

Glad you liked it

[@evelynsepulveda8633]

Alyssa, how can one get one of those T-shirts? It would be a good start up conversation to recommend others to your channel.

[@arthritisadventure]

Hi! Yes you can find the shirts here! alyssa-kuhn-arthritis-adve-shop.fourthwall.com/

[@hayleywilby5955]

I’m hoping these & the exercises you do for inner thigh pain will help me as I’m in a lot of groin/hip pain & my DRs have been no help at all 😢

[@karensouthwell9943]

Thanks

[@arthritisadventure]

Absolutely! Thanks for the support!

[@patrickmcevoy3257]

Morning doc saw ur channel on hip arthritis I had hip arthritis in both for that I had both hips replaced question could you please do exercises for carpal tunnel for the hands and if u can upper body exercises thank you have a good day

[@arthritisadventure]

Welcome to the channel! I have this video on the hand: kzbin.info/www/bejne/o5DHaWp6qcqofJI. You can also search my channel for other body exercises. I also have an extensive program, Adventurers for Life, with 5 different levels, an extensive workout library and live events. You can find out more here: www.keeptheadventurealive.com/start

[@stevekeller3643]

Thank you, Alyssa Great content & explanations/tips as always. What does the “Row the boat” exercise do- don’t see the benefit for the hips in that one ? Thank you

[@arthritisadventure]

The benefit is in the balance. Like I mentioned in the video, your hips are primary drivers for balance and keeping your hips stable.

[@eszterpapai8660]

Dear Alyssa, are these exercises useful in case of loosened prothesis? I'll be operated next summee, and i'd like to keep the prithesis in place some way or another. Thank you

[@SDC1949]

God bless those who can do this… The reality is if your hips have passed their expiration date, as mine has, these move are impossible and useless. Can’t even stand up straight anymore.. But best wishes to the ones who still can.

[@ellenmumford3843]

I can’t tell how far your heels are from the wall. That seems like it would work better for me. Thank you!

[@gaylevonderembse1456]

Thank you. You are very clear on instructions.

[@BabyMama1234]

I was just saying that very thing to my son !

[@arthritisadventure]

Glad it was helpful! Glad you like the pace of the instruction.

[@josebon9223]

Very good video!! I 've been diagnosed with severe osteoartritis in both of the hips bone on bone since 2019 My surgeon recommends me hip replacement but I want to give a try to the exercises. In case I have to get surgery at some point, which procedure you would recommwnd me: hip replacement or hip resurfacing?? Im 51, thin guy. In good shape and also tey to walk one hour everyday. Having a good rest is something that Im still dealing with every night. Thank you in advance for your advise!!

[@susanharris3224]

Yes! "You got me"! Inflammation, tight and suddenly weak muscles, so infuriating! I love your image of MY body which hurts from shoulder blades to calves. I'm getting on to these exercises immediately.... Will get back to you in a couple of weeks!

[@arthritisadventure]

Great to hear! Good luck with the movements!

[@ellenmumford3843]

Will these exercises help the pain in my lower spine? I’ve had a hard time strengthening muscles to help my back pain. Thank you!!!

[@fionalove7907]

Hi, are these exercises suitable for my husband who has had bilateral hip replacements one 10 years ago and one 5 years ago? He is 73 and I want him to retain his mobility. Thank you

[@user-wb9qo4lh2k]

Great exercises. I was wondering...I had a hip replacement 12 yrs ago. Are these exercises OK to do?

[@arthritisadventure]

Yes- usually for hip replacements that far out, you don’t have any precautions. But it does depend on how they feel for you.

[@soltanakouider5922]

thks

[@arthritisadventure]

You're welcome.

[@daughterofletha4]

Hello. Thank you for this video. The first two exercise- are they like using the abduct/adduct machine? If so I find the outer thigh machine helps my hips & knees. Should I keep the weight extremely low or keep going higher in weight as I get stronger & there’s no strain? Again, thank you.

[@lewiscray9052]

I have bone ossification at the site of my hip replacement which is actually more restrictive and painful than the original osteoarthritis. Have you encountered this and prescribed any remedial exercises which may help? I'm told surgery for this is not often successful due to reoccurrence of bone growth. Thank you.

[@lrdigitalsolutions]

What exercises do you do and how often to get such shapely and muscular legs!?! 🙂

[@arthritisadventure]

I post some variations of my gym routine on my instagram. It's a long process.

[@spartacusjonesmusic]

Good stuff. Putting a band around your hips gives the glutes some direct horizontal resistance. What do you think? Thanks!

[@arthritisadventure]

Yea banded side stepping can also be a great option too.

[@spartacusjonesmusic]

@@arthritisadventureThanks!

[@Mock_Turtle_1805]

Hi Alyssa, these are great. I have arthritis in right hip and main issues are thigh/groin pain plus stiffness after sitting. I am trying to focus on variety plus glutes rather than flexors. Are the squats OK in my situation if I start with just a few? I suppose its a case of trying it out?

[@arthritisadventure]

Each person responds to movement a little different with arthritis. The key is to make sure you listen to your body when doing it and you don't want to flare up pain. Start slow and see how your body responds before progressing.

[@Mock_Turtle_1805]

@arthritisadventure Thanks. I'll do all these maybe every other day and start with say 10 of the chair squats without weights. I'm doing a few of your other workouts and routines too. Seeing if I can avoid the orthopaedic route if possible!

[@LeahArt77]

Alyssa do you have a video about how to get out of the car with hip arthritis? It's so painful! And I wonder if there is a good way to relieve it?

[@arthritisadventure]

Eliminate Hip Pain When Getting In Your Car - 3 SIMPLE Exercises You Need! kzbin.info/www/bejne/pKvCeoGjbdKhhM0

[@LeahArt77]

@@arthritisadventure Thanks!

[@lukulusd7]

What do you think about using pelvic floor devices to workout glutes around supporting hip joints/mussels? Can this idea be any helpful in hip OA ?

[@Bruce-ys1io]

Shapely and powerful upper legs! Do gym machines work as well as these home exercises? (Abduction Leg press Core Twist... Less balancing though.)

[@arthritisadventure]

Variety is important in any type of training. Adding different movements generally helps as your body doesn't get accustom to only one movement.

[@zeedean]

@arthritisadventure would a small (about a small beach ball size)Pilates ball work for that first exercise.

[@suethompson3970]

Dr Kuhn do you have any videos on hips that pop while doing certain exercises?

[@arthritisadventure]

Depends why it’s happening. These could be a good place to start for most.

[@suethompson3970]

@@arthritisadventure TY ☺️

[@kathleenunsworth4558]

I will try these. Both of my knees are arthritic so I expect to find it painful, maybe not possible.

[@arthritisadventure]

Best of luck! Glad you like the video.

[@lukulusd7]

Do you have any video or can recommend any exercise when pain from OA hip goes to knee when exercising/sport ? I still do different sports but when my knee goes over waist I can feel burning pain going from hip to knee.Knee has no OA only hip.Is It possible to stop this pain going to knee when exercising??❤🙏

[@arthritisadventure]

It can be reduced by building strength so the joints don’t have to take as much stress.

[@drmunazza3617]

UR Great

[@mariamarino138]

I have bilateral hip bursitis and gluteus minimus tears, are these exercises safe for me to do?

[@shailakhandelwal823]

I have very weak glute musscles imbalance Groin pain Labrum tear Pain in elbow and wrist joint in rhe morning Dry rough skin in tail bone region RA test negative Please reply

[@YashBhosle8]

Hi can i do these exercise for Hip AVN

[@drmunazza3617]

I have left hip junctional acetabular labral tear

[@AssmaaHussien-kd1qs]

Thank you dr. Please how many times should I do these excersises and knee excersises per week?

[@arthritisadventure]

I explained at the end of the video

[@campnbarb]

How do I get copies of your exercises of 5 best strengthing exercising arthritis hips?

[@arthritisadventure]

It's currently this video on KZbin. No print outs. I have a membership, Adventurers for Life which has many more! www.keeptheadventurealive.com/start

[@vincealbanese4052]

what happened to nose over toes for exercise # 5 ?

[@ameliacarter4376]

So I have pain right at the iliac crest... I'll try this but I have great mobility and balance. I have numbness to the heels, right greater than the left. The pain is triggered severely when I do the downward facing dog... OMG no way no how I can place my heels on the floor... and has nothing to do with mobility. So I use the Lacrosse ball on my pirifiormis area it seems to release the nerve pain in my heels... weird... I don't have pain that starts anywhere and ends at the heels.. it is just triggered by even standing, putting my foot in plantar flex and a pain shoots locally in my heel... I do lift heavy weight and don't stretch much... any pointers on stretching, rolling, or how to use the Lacrosse??