Move · Videos · Mobility · 17 min

Gentle Hip Exercises for Arthritis: Standing and Lying

Gentle Hip Exercises for Arthritis: Standing and Lying — video by Arthritis UK Play · 16:51

Video by Arthritis UK on YouTube · Open on YouTube

A physiotherapist and a guest who lives with arthritis lead standing hip exercises at a chair, then lying ones on a sofa, bed or floor. Slow hold-and-release moves with easier options and a squat to a comfortable depth.

  • 17 min
  • Beginner
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 10

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  1. Standing hip flexion: hold a chair, stand tall and lift one knee to about 90 degrees for 5 seconds, then the other. 0:50
  2. Hip extension: face the chair, take a straight leg back and squeeze your buttock for 5 seconds; alternate legs. 2:25
  3. Heel to buttock: knees in line, bend one knee to bring the heel up behind you, hold 5 seconds, then the other. 3:45
  4. Hip abduction: hips level, lift one leg out to the side and hold 5 seconds; three on each side. 5:10
  5. Squats at the chair: feet hip-width, spine neutral, bend only as low as is comfortable and press up tall. 6:37
  6. Lie on the floor, sofa or bed for quad sets: toes to nose, tighten the front of the thighs and hold 5 seconds. 8:25
  7. Knee hugs: pull one knee towards your chest for 5 seconds, or hold behind the thigh if that is easier. 10:34
  8. Heel slides: slowly draw one heel towards your buttock and back, as far as is comfortable; alternate legs. 12:08
  9. Bridges: knees bent, feet flat, squeeze your buttocks and lift your hips into a straight line; hold 5 seconds. 13:18
  10. External hip rotation: knees bent, let one knee fall out to the side as far as is comfortable, then the other. 14:42

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Hold a sturdy chair or worktop; this is not a balance test
  • Go only as low or as far as feels comfortable
  • Squeeze the buttock muscles on hip extensions and bridges

What it works

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Joints it uses 2 takes load

  • Hips takes loadheld hip lifts, abduction, squats, bridges
  • Knees takes loadchair-supported squats, heel slides
  • Lower back movesbridges, hip extension with a neutral spine
  • Ankles & feet movesstanding on one leg with chair support
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Lying moves can be done on a sofa or bed; hold a chair; shallower squats

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Arthritis UK; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety