Hip Exercises for Seniors: 12 Week Programme

By M.T. Groom, MSc, MCSP (Physical Therapist)
A progressive home exercise programme for adults over 60 managing hip pain or osteoarthritis

Maybe you have stopped taking the stairs, given up the morning walk, or found yourself sitting out activities you enjoy—not by choice, but because hip pain made the decision for you.

This book is written for you.

Designed by M.T. Groom, MSc, MCSP, a Physical Therapist with over 25 years of clinical experience treating older adults with hip pain, Hip Exercises for Seniors is a structured home programme informed by the same evidence-based principles used in clinical practice.

Why Targeted Hip Exercise Matters

For many people with hip pain, including osteoarthritis, appropriately selected exercise is commonly recommended to support strength, mobility and everyday function. Rest may be useful during a flare, but long periods of inactivity can reduce muscle capacity and confidence.

The muscles around the hip—particularly the buttock and side muscles that help steady the pelvis—play an important role in climbing stairs, rising from a chair and walking. This programme is designed to help you train those muscles progressively at home.

What You’ll Find Inside

• Three progressive levels: Beginner, Intermediate and Advanced, so you know where to start and how to progress
• Baseline assessments: practical measurements to help track real-world changes
• Condition-specific guidance: information for different causes and patterns of hip pain
• Fully illustrated exercises: clear, step-by-step instructions for each movement
• Everyday strategies: pacing, footwear, heat and cold therapy, and flare management
• No specialised equipment: short home sessions using a sturdy chair or household support where needed

How the 12-Week Programme Progresses

The complete book turns the clinical principles introduced in the free mini guide into a clear 12-week progression. You move one exercise forward at a time rather than changing everything at once.

The final section helps you repeat your starting tests, build a routine you can maintain and manage flare-ups without abandoning movement. Appendices include the full progression at a glance, exercise logs, condition-specific advice and the supporting research.

No specialised equipment required. Just a structured plan designed to support progress.

Frequently Asked Questions

Is this book suitable for hip osteoarthritis?

The programme includes progressive strengthening and practical guidance relevant to many adults with hip osteoarthritis. Exercise can support pain and physical function, but individual responses differ. Seek personal advice if your symptoms are severe, rapidly worsening or unusual.

What is included in the 12-week programme?

The complete book includes ten Beginner, ten Intermediate and ten Advanced exercises, baseline assessments, progression guidance, exercise logs, flare-management advice and condition-specific information. You progress one exercise at a time rather than changing the whole programme at once.

Which level should I start with?

Use the baseline assessments and begin at the easiest level you can complete with controlled movement. Progress only when the current level feels manageable and does not cause a significant or lasting increase in symptoms.

How long does a session take, and how often should I exercise?

The five-exercise starter session usually takes 10–15 minutes. The mini guide suggests three sessions per week with rest or gentle movement between sessions; the complete book explains how to build from there.

Do I need specialised equipment?

No specialised equipment is required. The starter exercises use a sturdy chair or household support, clear floor space, comfortable clothing and supportive footwear with good grip.

What should I do if my hip is worse later or the next morning?

Reduce the repetitions, movement range or frequency at the next session. Mild, short-lived discomfort can occur, but clearly worse pain, stiffness or limping later that day or the next morning is a sign to scale back.

Who should check with a healthcare professional before starting?

Seek individual advice first if you have had recent hip or lower-limb surgery, a fracture or joint replacement; have a heart, lung or blood-pressure condition that limits activity; experience dizziness or recent falls; cannot bear weight comfortably; or have been told to restrict activity.

When should hip pain be assessed urgently?

Seek urgent medical help for severe pain after a fall, an inability to bear weight, a hot or swollen hip with fever, sudden severe pain, new numbness or marked weakness, loss of bladder or bowel control, or sudden problems around a hip replacement.

Related Reading

• Sit-to-Stand Exercise for Seniors — support chair rises and functional leg strength
• How to Increase Your Step Count Safely After 60 — build walking gradually
• Knee Exercises for Seniors — Steady & Strong Book 3
• Back Exercises for Seniors — Steady & Strong Book 5
• All Steady & Strong Exercise Books — view the complete five-book series