Key Takeaways
- Chair exercises are one of the safest ways to rebuild strength after hip replacement — the chair provides stability and reduces fall risk
- Start with gentle circulation exercises (ankle circles, calf raises) in week 1-2, then progress to strengthening
- Avoid crossing legs, bending the hip past 90 degrees, and twisting the operated leg inward
- Consistency beats intensity — 10 minutes twice daily is better than one long session per week
Table of Contents
Important: Always follow your surgeon's and physiotherapist's specific guidance. The information below is general in nature. Every hip replacement recovery is different, and your medical team's recommendations should take priority over any exercise guide.
Why Chair Exercises Help After Hip Replacement
After hip replacement surgery, your muscles need to regain the strength they lost during the period of reduced activity. The muscles around your hip — your glutes, quadriceps, and hip flexors — have likely weakened, and the surrounding tissues need gentle, progressive movement to heal properly.
Chair exercises are particularly well-suited for post-surgery recovery because:
- Stability and support — the chair reduces fall risk during a vulnerable recovery period
- Controlled range of motion — you can easily stay within your surgeon's guidelines
- Improved circulation — seated movement helps prevent blood clots, a key concern after surgery
- Progressive loading — you can gradually increase intensity without standing
Our complete guide to chair exercises for seniors covers the full range of seated movements available to you. You can also explore our full library on the exercises hub.
When to Start Chair Exercises
Most physiotherapists will have you moving the day after surgery, starting with very gentle movements in bed. Chair exercises typically become appropriate within the first few weeks, depending on your surgeon's protocol and the type of approach used (posterior, anterior, or lateral).
Anterior hip replacements often allow earlier range of motion because less muscle is disturbed during surgery. Posterior approaches may require stricter hip precautions for the first 6 to 12 weeks. Your surgeon will tell you which precautions apply to you.
Before each session, gentle movement is essential — our seated warm-up exercises for seniors are a safe way to prepare your joints before starting your hip exercises. For guidance on training frequency as you recover, see our article on how often seniors should exercise. Always get clearance from your medical team before starting any new exercises.
10 Safe Chair Exercises for Hip Replacement Recovery
1. Seated Ankle Pumps and Circles
Sit tall and lift one foot slightly off the floor. Point your toes away from you, then pull them back toward your shin — repeat this pumping motion 15 times. Then slowly rotate your ankle in circles, 10 times in each direction. Switch feet. This is typically the first exercise prescribed after hip replacement because it improves circulation and helps prevent blood clots (deep vein thrombosis), which is a key concern in the first weeks after surgery.
2. Seated Knee Extensions
Sit tall and slowly straighten one leg out in front of you. Hold for 3 seconds, then lower with control. Repeat 8 to 10 times per leg. This strengthens your quadriceps, which are essential for walking, stair climbing, and getting up from a seated position — all critical skills during recovery. If your knee feels stiff, don't force a full extension; work within your comfortable range.
3. Seated Marches
Gently lift one knee toward the ceiling, then lower. Alternate legs in a slow marching rhythm. Start with 10 total and build up to 20. Keep the movement controlled and stay within a comfortable range — don't force the knee higher than feels natural. Important: Keep your hip angle above 90 degrees (don't pull your knee up to your chest). This gentle hip flexion maintains range of motion without stressing the new joint.
4. Seated Calf Raises
With feet flat on the floor, slowly raise your heels as high as comfortable, pressing through the balls of your feet. Hold for 2 seconds, then lower. Repeat 12 to 15 times. This promotes circulation, strengthens the calf muscles that support walking, and helps rebuild the push-off power you need for a normal walking stride.
Want All 10 Exercises in One Guided Programme?
Our chair exercises book includes 68 illustrated exercises with companion video demonstrations — including a complete hip recovery routine. Perfect for working through recovery at your own pace at home.
View on Amazon5. Seated Glute Squeezes
Sit tall with feet flat on the floor. Tighten your buttock muscles as firmly as you can and hold for 5 seconds. Relax and repeat 10 to 12 times. The gluteal muscles are directly affected by hip replacement surgery and are critical for walking, standing, and maintaining hip stability. This simple exercise begins rebuilding them without any joint movement.
6. Seated Heel Slides
Sit toward the front of the chair with your operated leg extended. Slowly slide your heel back along the floor, bending your knee and bringing your foot underneath you. Stop before your hip bends past 90 degrees. Hold for 2 seconds, then slowly slide your foot back out. Repeat 8 times. This controlled movement improves knee and hip range of motion while respecting your hip precautions.
7. Seated Leg Press (Using the Floor)
Sit tall and place one foot flat on the floor in front of you. Press firmly through your foot as if trying to push the floor away, engaging your quadriceps and glutes. Hold the contraction for 5 seconds, then release. Repeat 10 times per leg. This isometric exercise builds the strength you need for sit-to-stand transfers and walking without actually moving the hip joint through a large range.
8. Seated Hip Abduction
Sit tall with feet flat on the floor. Slowly slide one foot outward along the floor, keeping your knee pointing forward. Slide as far as comfortable without rotating the hip. Hold for 3 seconds, then return to the starting position. Repeat 10 times per leg. This strengthens the outer hip muscles (gluteus medius) which are critical for walking stability and preventing the hip from dropping when you step on the operated leg.
9. Seated Figure-Four Stretch (Modified)
ONLY after surgeon clearance (typically 12+ weeks post-surgery). Sit tall and gently rest one ankle on the opposite knee, keeping the hip angle open and not past 90 degrees. You should feel a gentle stretch in the outer hip and buttock. Hold for 15 to 20 seconds, then carefully lower your foot back to the floor. Repeat on each side. This restores external rotation mobility that is important for activities like getting in and out of a car.
10. Seated Toe Taps
Sit tall with feet flat on the floor. Alternately tap your toes forward (extending your foot out in front), then bring them back to centre. Do 10 taps per foot. This gentle rhythmic movement improves coordination and ankle mobility while promoting blood flow to the lower legs. It's an excellent warm-up exercise and can be done throughout the day to keep circulation moving.
Free Hip Recovery Exercise Checklist
Get a printable checklist of all 10 exercises with reps, sets, and safety reminders — perfect to keep beside your chair during recovery.
Movements to Avoid After Hip Replacement
After a hip replacement, certain movements can put your new joint at risk. Your surgeon will give you specific precautions, but common restrictions include:
- Crossing your legs — this can cause the new hip to dislocate
- Bending your hip past 90 degrees — avoid pulling your knee to your chest or leaning far forward
- Twisting or rotating the operated leg inward — keep toes pointing forward or slightly outward
- Sitting on low chairs or soft sofas — use a firm, higher chair so your hips stay above your knees
- High-impact movements — no jumping, running, or jarring motions during recovery
These restrictions typically ease over time as your hip heals. Most surgeons relax precautions between 6 and 12 weeks post-surgery.
Week-by-Week Progression Timeline
Every recovery is different, but this general timeline gives you an idea of how chair exercises fit into your rehabilitation. Always follow your own surgeon's specific advice over this general guide.
Typical Recovery Progression
Progressing Your Recovery
As you get stronger and your surgeon clears you for more activity, you can gradually progress from seated exercises to supported standing exercises and eventually to more challenging movements. Our broader guide to sitting exercises for seniors and seated exercises for seniors cover a wider range of movements to explore as your confidence grows. If you have limited mobility beyond hip recovery, our exercises for seniors with limited mobility page offers additional options. The key is patience — pushing too hard too fast can set your recovery back.
Signs that you're ready to progress include being able to complete all repetitions without pain, walking with less reliance on your walking aid, and your physiotherapist confirming improved range of motion. Once you reach that point, our chair workouts for seniors over 70 offers more challenging routines to continue building strength.
A structured, progressive programme can make a significant difference in how quickly and fully you recover. Many people find that following a guided plan takes the guesswork out of which exercises to do and when to progress. Use our book comparison tool to find the right programme for your recovery stage.
Signs Your Recovery Is On Track
It can be hard to know whether your recovery is progressing normally. Here are key milestones that indicate you're on the right path:
Recovery Milestones
If you're not hitting these milestones, don't worry — every recovery is different. Speak with your physiotherapist about adjusting your programme.
Frequently Asked Questions
When can I start chair exercises after hip replacement?
Most physiotherapists will have you doing gentle movements the day after surgery, starting with simple bed exercises. Chair exercises typically become appropriate within the first few weeks of recovery, depending on your surgeon's protocol. Always get clearance from your medical team before starting any new exercises, as every recovery timeline is different.
What exercises should I avoid after hip replacement?
After hip replacement, you should generally avoid crossing your legs, bending your hip past 90 degrees, and twisting or rotating the operated leg inward. High-impact activities like running and jumping are also off-limits during early recovery. Your surgeon will give you specific precautions based on your procedure, and these restrictions typically ease over time as your hip heals.
How long does it take to recover from hip replacement?
Most people can return to light daily activities within 3 to 6 weeks after hip replacement surgery. Full recovery, including return to more demanding activities, typically takes 3 to 6 months. However, every person's recovery timeline is different depending on their overall health, age, and how consistently they follow their rehabilitation programme. Patience and steady progression are key.
Are seated exercises safe after hip surgery?
Yes, seated exercises are generally one of the safest ways to exercise after hip surgery because the chair provides stability and support, reducing fall risk during a vulnerable period. You can control the range of motion precisely and easily stay within your surgeon's guidelines. Exercises like seated ankle circles, knee extensions, and calf raises are commonly recommended during hip replacement recovery.
How should I sit in a chair after hip replacement?
Use a firm, high-backed chair where your hips sit higher than your knees. This keeps the hip angle above 90 degrees, which protects the new joint. Avoid low sofas, recliners, and bucket seats. A firm cushion can raise the seat height if needed. Sit with your feet flat on the floor and avoid crossing your legs.
What is the best exercise after hip replacement surgery?
The best exercises after hip replacement combine circulation work (ankle pumps and calf raises), quadriceps strengthening (knee extensions), and gluteal activation (glute squeezes). Most physiotherapists recommend starting with these three categories immediately after surgery and gradually adding more exercises like seated marches and heel slides as recovery progresses.
68 Chair Exercises with Video Demonstrations
Our chair exercises book provides a complete seated workout programme with illustrated instructions and companion videos so you can check your form at home. Perfect for recovery and ongoing fitness.
View on Amazon