Skip to main content

Hip exercises following hip fracture surgery (sitting exercises)

Exercising your hip and leg muscles after surgery is vitally important for recovery. Breathing exercises will also help.

Exercises aim to help you quickly regain movement in your hip following surgery, prevent muscle loss, rebuild muscle strength and prevent stiffness of your new hip joint.

The Therapy team will guide you on which exercises to do, when to start them and how often to do them.

The following exercises can be done while sitting.

Sitting knee extensions

Frequency At least three times a day
Repetitions 10
Person sitting in chair

1.

Start by sitting upright in a chair, with your feet flat on the floor.

Person sitting in chair and lifting their foot

2.

With your toes pointing towards the ceiling, lift your foot up off the floor.

3.

Straighten your knee and tighten your muscles, and hold for five seconds.

Sitting hip flexions (seated marching)

Frequency At least three times a day
Repetitions 10
Person sitting down and raising left leg

1.

Start by sitting upright in a chair, with your feet flat on the floor.

Person sitting down and raising right leg

2.

Begin marching on the spot by slowly raising your right leg, then return to start position. Repeat with the left leg.

Seated toe taps

Frequency Hourly after surgery
Repetitions 20
Person sitting in chair

1.

Start by sitting upright in a chair, with your feet flat on the floor.

Person sitting down and lifting toes

2.

Keeping your heel on the floor, lift your toes off the floor, then return to starting position.

Seated heel raises

Frequency Hourly after surgery
Repetitions 20
Person sitting in chair

1.

Start by sitting upright in a chair, with your feet flat on the floor.

Person sitting down and raising heels

2.

Keeping your toes on the floor, slowly raise your heels off the floor, then lower them.

Sit to stand: standing

Important

The following exercise must only be completed following guidance from a physiotherapist.

Frequency At least three times a day
Repetitions 10
Person sitting down, moving bottom forward on chair

1.

Start by sitting upright in a chair. Move your bottom forward so you're sitting towards the edge of the chair.

2.

Place both feet flat on the floor.

Person standing up from chair with leg in front of them

3.

Slide your operated leg forward and keep it out in front of you while you stand.

4.

Hold the arms of the chair firmly and push yourself up using your arms.

Sit to stand: sitting

Important

The following exercise must only be completed following guidance from a physiotherapist. Please also ensure you check instructions for "stand to sit" in our standing exercise instructions.

Frequency At least three times a day
Repetitions 10
Person lowering themselves into chair

1.

Back up to the chair until you can feel the surface on the back of your legs.

2.

Transfer your weight evenly onto both legs.

3.

Straighten your operated leg out in front of you and keep it there while you sit.

Person who's just lowered themselves into chair

4.

Reach back to the armrests of the chair with your hands and lower yourself slowly onto the chair using your arms.

Previous (hip exercises: lying)Next (hip exercises: standing)

Last reviewed: 02 March 2023