Resistance band exercises after a hip replacement

Resistance band exercises after hip replacement give you a light, controlled way to rebuild the strength around a new hip without loading it the way weights do. This guide is for UK patients recovering at home after a total or partial hip replacement, working alongside their physiotherapy. You will get a phase-based routine for early, mid and late recovery, the hip precautions that generic exercise content often skips, and clear signs telling you when to stop.

TL;DR

• Bands add smooth, adjustable load to hip rehab, so you can strengthen the glutes and thighs without jarring the new joint.
• Your surgeon and physiotherapist set the plan. This guide supports their protocol, it never replaces it.
• Early recovery has precautions many surgical teams apply: do not cross your legs over the midline, do not bend the hip past 90 degrees, and avoid turning the operated leg inwards.
• Work through the phases in order: gentle activation first, strength from around the six-week review, balance work from month three or so.
• Start with the lightest band you own and progress only when a level feels easy, pain-free and causes no flare-up the next day.
• Stop and call your care team if you get sharp pain, new swelling, redness or fluid at the joint, or the hip suddenly feels wrong.

Rebuilding strength after a hip replacement

A hip replacement removes the worn joint, but it cannot give back the muscle you lost in the months of limping before surgery. The glutes and thigh muscles on the operated side are usually weak and slow to fire, and they are exactly what a new hip depends on for walking, stairs and getting out of a chair. The NHS guidance on hip replacement recovery covers what to expect while you heal. Whatever stage you are at, the exercise plan from your hospital team comes first, and band work slots in around it.

The timeline is longer than most people expect. NHS Inform notes that most people use crutches for 4 to 6 weeks, resume normal activities within 2 to 3 months, and can take up to a year to feel the full benefit of the new joint. Bands fit that arc well. The load is elastic and easy to dial down on a tired day, there is nothing heavy to drop, and the same pack of loops carries you from the first supported movements through to single-leg strength work months later.

If it is your knee that was replaced rather than your hip, we have written a separate guide to resistance band exercises after knee replacement that follows the same careful approach.

What the research says

The safety question has been studied directly. A systematic review of progressive resistance training before and after total hip and knee arthroplasty found the training safe and feasible around hip replacement, with no adverse events reported in any of the included studies. The reviewers also found evidence of gains in muscle strength and functional capacity, though they graded it weak, so read the strength benefit as encouraging rather than settled. The word progressive is doing the work in the review's title: load goes up in small steps, and each step is earned.

Home exercise holds up well too. A randomised controlled trial after fast-track total hip replacement found that adding twice-weekly supervised resistance sessions to home exercise was not superior to unsupervised home-based exercise alone for regaining leg power at ten weeks, though the supervised group improved walking speed and stair climbing a little more. Done consistently and with decent technique, the routine you do in your living room counts.

Hip precautions come first

A hip replacement has one risk a knee replacement does not: in the early weeks, certain positions can push the new ball out of its socket. That is why many surgical teams issue precautions for the first phase of recovery. NHS Inform's hip replacement guidance lists avoiding bending your hip more than 90 degrees, twisting your hip, and crossing your legs over each other.

In practice, three rules cover most of what you need to remember during early rehab:

• Do not cross the operated leg over the midline of your body, whether sitting, lying or exercising.
• Do not bend the hip past 90 degrees, which rules out low chairs, deep squats and pulling the knee to the chest.
• Avoid turning the operated leg inwards, so no swivelling on the foot and no letting the toes roll in during exercises.

How long these apply, and whether they apply at all, depends on your surgical approach and your surgeon's judgement. Some teams relax them early, others keep them for months. Your own protocol wins over anything written here, so if this guide and your physiotherapist ever disagree, follow your physiotherapist. The Chartered Society of Physiotherapy's advice on rehabilitation exercises is a sensible general read on doing rehab safely at home.

Choosing bands for hip rehab

Two pieces of kit cover everything in this guide: flat bands for anchored pulls in the early phase, and looped bands for the glute and hip work that dominates the middle and late phases. Both should start at the lightest tension. A band that feels almost too easy on day one is the right band. You can browse the full resistance and strength collection, but the two picks below map directly onto the three phases.

Flexa.fit resistance loops, pack of 4 mix pack

Loops are the workhorse of hip rehab. They sit above the knees or around the ankles for abduction, bridges, clams and side steps, and the colour grading means progression is as simple as swapping loops. The mix pack gives you light, medium, heavy and extra heavy in one go, which is why it covers all three phases: light for early activation, medium and heavy through the strength phase, extra heavy for late-stage work. Single loops are £2.99 each, but one tension cannot carry you through a recovery that spans months, so the pack of four at £7.99 is the pick that keeps working after the singles have become too easy.

• Four latex-free loop tensions in one pack, from light through to extra heavy.
• Suits hip abduction, glute bridges, clams, lateral walks and sit-to-stand work.
• £7.99 for the pack of four; single loops are £2.99 each.

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Flexa.fit resistance band trial pack

For the early phase, a flat band anchored to a table leg gives the gentlest possible start on seated and supported standing moves. The trial pack includes all five latex-free strengths, from extra light yellow to extra heavy black, so you begin on the softest band and still have headroom for months of progression. Latex-free matters in a rehab setting, where a latex allergy can be a genuine risk.

• All five flat band strengths in one pack, so the first band is never too strong.
• Made from latex-free TPE that is gentle on skin.
• £15.99 for the 2m length or £12.99 for 1.5m; the 2m gives more slack for anchored leg work.

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Resistance band exercises after hip replacement, phase by phase

The phases below follow the shape of a typical recovery, anchored to the NHS Inform timeline above. They are deliberately approximate. Your surgical team decides when you move from one phase to the next, and the hospital booklet exercises come before any of this. Begin each exercise with one set of 8 to 10 slow repetitions and build towards two or three sets only when that feels comfortable, unless your physiotherapist has given you different numbers.

Stage	Typical timing	What recovery usually looks like	Band work
Hospital and first days home	Weeks 0 to 2	Walking with a frame or crutches, circulation and bed exercises from your hospital booklet	None yet, bodyweight only
Early phase	Typically weeks 2 to 6	Still on crutches, wound healing, precautions in force	Lightest band or loop, seated and supported moves, only once your physio agrees
Mid phase	Typically weeks 6 to 12	Off crutches for most people, returning to normal activities	Loops for glute and hip strength, stepping up tension gradually
Late phase	Typically month 3 onwards	Building towards the full benefit, which can take up to a year	Heavier loops, sit-to-stand work and balance training

Early phase: gentle activation, typically weeks 2 to 6

Many physiotherapy protocols hold bands back until the six-week review, so treat this phase as optional and physio-led. If your team is happy for you to add the lightest tension to your booklet exercises, these three moves are where to spend it. Keep every repetition slow, stay within your precautions, and keep a sturdy chair within reach for the standing work.

1. Seated knee straightening

This rebuilds the front of the thigh without asking anything risky of the hip, since sitting in a normal-height chair keeps the joint at 90 degrees.

1. Sit tall in a firm chair that is not low, with both feet flat on the floor.
2. Loop the lightest flat band under the foot of your operated leg and hold the ends, or anchor them behind the chair leg.
3. Slowly straighten the knee as far as is comfortable, hold for two seconds, then lower with control.
4. Do not let the band snap the leg back down.

2. Standing hip abduction

Moving the leg out to the side wakes up the gluteus medius, the muscle that stops you lurching sideways when you walk. It also respects the midline rule, because the movement travels away from your body.

1. Stand tall holding a chair back or worktop, with a light loop around both ankles.
2. Keep the operated leg straight and the toes pointing forwards, then take the leg out to the side a small way.
3. Return slowly, stopping when your feet are hip-width apart again. Do not let the leg swing across your midline.
4. Keep your trunk upright throughout rather than leaning away.

3. Standing hip extension

Drawing the leg backwards strengthens the glutes and hamstrings, which push you forwards with every step and take work off the new joint.

1. Loop a light band around the ankle of your operated leg and anchor it low in front of you, to a heavy table leg or a door anchor.
2. Hold a chair for balance and stand tall.
3. Keeping the knee fairly straight, draw the whole leg backwards from the hip a short way, then return slowly.
4. Do not lean forwards or arch your lower back to force extra range.

Mid phase: rebuilding strength, typically weeks 6 to 12

Once your team has reviewed you and you are moving with confidence, the loops earn their keep. The aim of this phase is honest glute strength, because a strong hip abductor system is what makes walking feel normal again. Start each of these with the light loop even if the early moves have become easy.

4. Lateral band walks

Side-stepping against a loop is one of the most useful movements in hip rehab, and it doubles as balance practice.

1. Place a light loop around both legs just above the knees.
2. Soften your knees slightly and stand with feet hip-width apart, next to a wall or worktop if balance is shaky.
3. Step sideways with small, controlled steps, keeping tension in the loop the whole time.
4. Take 8 to 10 steps in one direction, then return. Keep your toes pointing forwards throughout.

5. Glute bridge with a loop

Bridging loads the glutes with the hip travelling nowhere near its precaution limits, which makes it a favourite in this phase.

1. Lie on your back with knees bent, feet flat and hip-width apart, and a loop just above your knees.
2. Press your knees gently outwards against the loop so it stays taut.
3. Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees.
4. Hold for two seconds, then lower slowly. Do not arch your lower back at the top.

6. Side-lying clam

The clam targets the deep hip stabilisers. Because it involves rotation at the hip, leave it until your physiotherapist confirms rotation is back on the menu.

1. Lie on your non-operated side with knees bent and a loop around both thighs, just above the knees.
2. Keep your feet together and your pelvis still, without rolling backwards.
3. Lift the top knee against the loop like a clam shell opening, only as far as is comfortable.
4. Lower slowly and repeat. Stop if you feel pinching in the hip.

Late phase: balance and confidence, typically month 3 onwards

By now most people are back to normal activities, but the joint keeps improving for months. This phase adds the strength and balance that protect the hip long-term: getting out of chairs without hands, standing steady on one leg, and trusting the operated side on stairs and kerbs.

7. Sit-to-stand with loop feedback

Standing up from a chair is the single most repeated strength movement in daily life, so train it directly.

1. Sit towards the front of a firm chair with your hips no lower than your knees, feet hip-width apart, and a loop just above your knees.
2. Press your knees gently outwards against the loop so they track over your feet.
3. Lean forwards from the hips and stand up smoothly, using your hands on the chair only if you need them.
4. Lower back down slowly over three seconds, keeping the loop taut throughout.

8. Single-leg balance on a wobble cushion

Balance drills retrain the reflexes around the new hip. Start standing on both feet, then progress to single-leg holds as your confidence grows.

1. Place a wobble cushion on firm ground next to a wall or worktop you can touch for support.
2. Step onto the cushion with both feet, soften your knees and find your balance.
3. When steady, shift your weight onto the operated leg and lift the other foot just off the cushion.
4. Hold for up to 10 seconds, rest, and repeat. Keep fingertips on the wall until you no longer need them.

Flexa.fit balance wobble cushion

An inflatable cushion turns simple standing drills into proper balance training, and you control the difficulty by adding or releasing air. Firmer is easier, softer is harder. It also works for seated core work on a chair once you are past the early precautions. Our guide on how to use a balance wobble cushion covers the full range of exercises when you are ready for more.

• Adjustable air pressure lets you make balance work easier or harder in seconds.
• The textured surface grips socks and bare feet, with a gentle massage feel.
• £7.99, and light enough to store under a chair between sessions.

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How to progress without setbacks

Move up only when three things are true: the current level feels genuinely easy, you can finish every repetition with clean form, and there is no flare-up the following day. When all three hold, change one variable, either more repetitions, an extra set, a slower tempo or the next loop tension. Changing one thing at a time tells you what your hip is actually responding to.

The morning after is your most honest feedback. An ache that fades with a little movement is normal. A hip that is more swollen, hotter or more painful than the day before means you did too much, so drop back a level for a few sessions and rebuild. There is no prize for rushing a recovery that runs on a timescale of months. Once you are through rehab and want a structured next step, our resistance band workouts for beginners plan picks up where this routine ends.

When to stop and call your care team

Stop exercising and contact your physiotherapist, GP or surgical team if you notice any of the following:

• Sudden or severe pain in the hip, or a feeling that something has shifted in the joint.
• The operated leg suddenly feeling wrong, or refusing to take weight.
• Redness, fluid or an increase in pain at the new joint, which NHS Inform lists as reasons to contact a doctor.
• Signs of infection, such as fever, wound discharge or spreading redness.
• Calf pain, tenderness or swelling, which needs urgent assessment to rule out a clot.

Most flare-ups are minor and settle with rest, but every one of the signs above deserves a phone call rather than a wait-and-see.

One bundle to cover the whole routine

If you are starting from nothing, the starter bundle below contains both band types this guide uses: flat bands for the early anchored work and loops for everything from the mid phase onwards.

The band and loop starter bundle

Six latex-free pieces in one box: three 1.5m flat bands in light, medium and heavy, plus three loops in light, heavy and extra heavy. That is enough range to start gently in the early phase and still have resistance in reserve for month six. At £14.99 it works out at a 58% saving on buying the pieces separately.

• Three flat bands cover the seated and anchored early-phase moves.
• Three loops cover abduction, bridges, clams, side steps and sit-to-stand work.
• £14.99 for all six, in latex-free TPE throughout.

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FAQs

When can I start resistance band exercises after a hip replacement?

Many physiotherapy protocols introduce bands around the six-week review, once the wound has healed and you are moving well, though some teams allow light seated band work earlier and others wait longer. The timing depends on your procedure and your progress, so never start based on how you feel alone. Get explicit clearance from your physiotherapist or surgeon first.

Which band resistance should I use after hip surgery?

The lightest one available, even if it feels almost too easy. After hip surgery the glutes and thigh muscles are weak and the joint is still settling, so an extra light or light band is the right starting point. Step up one tension only when the current level is easy, your form is clean, and there is no extra soreness or swelling the next day.

What movements should I avoid after a hip replacement?

NHS Inform lists avoiding bending your hip more than 90 degrees, twisting your hip, and crossing your legs, along with low chairs and swivelling on the ball of your foot. How long these precautions last varies with the surgical approach, so follow the specific list your own surgical team gives you.

Can I do resistance band exercises sitting down?

Yes, and the early phase in this guide starts there. Seated knee straightening works the thigh with the hip held safely at 90 degrees, provided the chair is firm and not low. Seated work is also useful on days when standing exercises feel too demanding. Avoid soft, deep sofas and low stools, which push the hip past its early limits.

How long does recovery from a hip replacement take?

Most people resume normal activities within 2 to 3 months of surgery, according to NHS Inform, with crutches usually needed for the first 4 to 6 weeks. Feeling the full benefit of the new hip can take up to a year, which is why this guide keeps a late phase running from month three onwards rather than stopping at the six-week review.

Are resistance bands better than weights after a hip replacement?

For rehab, bands have the edge. The load is light, smooth and adjustable in small steps, there is nothing to drop on a healing joint, and the same loop works for seated, lying and standing exercises. Weights come back into the picture later, once strength is restored. We weigh the two options honestly in are resistance bands worth it.

What if an exercise hurts?

A mild working or stretching sensation is normal. Sharp, pinching or escalating pain is not, so stop that exercise straight away. Reduce the band tension, shorten the range, or drop the movement entirely and check it with your physiotherapist. Pain that lingers into the next day, new swelling, or a hip that suddenly feels unstable all warrant a call to your care team.

Conclusion

Resistance band exercises after hip replacement reward patience more than intensity. Respect your precautions in the early weeks, add the lightest band only when your physiotherapist agrees, build glute strength through the middle months, then train balance until the operated leg feels like yours again. A mixed pack of loops, a light flat band and a wobble cushion cover every exercise above, and your care team stays the final word at every phase.

This article is for informational purposes only and is not medical advice. Consult a qualified healthcare professional before starting any new exercise programme, especially after surgery or if you have an existing condition or injury. After a hip replacement, always follow the specific guidance of your surgeon and physiotherapist, including any hip precautions they have given you.