Therapeutic exercises for hip osteoarthritis – beginner

therapeuticBeginnerAllUpdated 27/02/2026

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Goal

Reduce discomfort and retrain movement with targeted work. Beginner workout focused on therapeutic exercise osteoarthritis of hip. Work within a comfortable range and increase intensity only when your response is good. If you are in an acute phase or have a diagnosed condition, follow your physiotherapist’s guidance. Prioriza the technique, respeta the rest periods and adapta the load.

Workout plan

Running and walking

#1Beginner

Running and walking

Realizar calentamiento 5-10 min, andando to step firme/trotando and braceando the arms enérgicamente.

Half squat with support

#2Beginner

Half squat with support

3 sets12 reps

Isometric quadriceps seated

#3Beginner

Isometric quadriceps seated

3 sets10 repsRealiza one contraction of the quadriceps. Mantenla durante 6-8 segundos.

Isometric hamstrings seated

#4Beginner

Isometric hamstrings seated

3 sets10 repsRealiza one contraction of the biceps hamstrings, for ello empuja with your leg against the chair. Mantenla 6-8 segundos.

Hip adduction seated with pillow

#5Beginner

Hip adduction seated with pillow

3 sets10 repsRealiza one contraction of the muscles adductors, for ello aprieta one pillow. Mantén the contraction 6-8 segundos.

Stand up from seated

#6Beginner

Stand up from seated

3 sets12 reps

#7Beginner

Step-up

3 sets12 reps

Movement lateral with resistance band

#8Beginner

Movement lateral with resistance band

4 sets12 reps2 series caminando toward the left, 2 series caminando toward the right.

Lunge and raise of arms on the head

#9Beginner

Lunge and raise of arms on the head

3 sets12 reps

Abduction of one leg reclined on the floor

#10Beginner

Abduction of one leg reclined on the floor

4 sets12 reps2 series to each side.

Bridge of the shoulders and glutes and support prone

#11Beginner

Bridge of the shoulders and glutes and support prone

3 sets12 reps

Rocking forward on all fours

#12Beginner

Rocking forward on all fours

3 sets12 repswork of mobility

Rocking backward on all fours

#13Beginner

Rocking backward on all fours

3 sets12 repswork of mobility

Stretch of glute and hamstrings

#14Beginner

Stretch of glute and hamstrings

Mantén each stretch 10-15 segundos. Repítelo 5 veces.

Adductor stretch seated

#15Beginner

Adductor stretch seated

Mantén each stretch 10-15 segundos. Repítelo 5 veces.

Hamstring stretch seated

#16Beginner

Hamstring stretch seated

Mantén each stretch 10-15 segundos. Repítelo 5 veces.

Stretch of flexors of the hip with chair

#17Beginner

Stretch of flexors of the hip with chair

Mantén each stretch 10-15 segundos. Repítelo 5 veces.

Quadriceps stretch standing

#18Beginner

Quadriceps stretch standing

Mantén each stretch 10-15 segundos. Repítelo 5 veces.