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Download AppIntermediate Hip Osteoarthritis Mobility and Strength
Low-impact hip mobility and glute strengthening to support hip osteoarthritis in ~25 minutes.
Intermediate Hip Osteoarthritis Mobility and Strength
Low-impact hip mobility and glute strengthening to support hip osteoarthritis in ~25 minutes.
Warm-Up
Mobility prep — Gentle motion to warm tissues and reduce hip stiffness before strengthening.
Circuit A
Focus on glute activation and lateral hip strength. Rest as needed, stay pain-free.
Circuit B
Functional strength and standing hip control. Use the chair for support.
Cool-Down
Gentle stretch — Downshift and restore comfortable hip range without forcing depth.
Glute Recruitment Over Hip Joint Load
Clamshells and side-lying abduction isolate gluteus medius without compressing the acetabular cartilage, while glute bridges build posterior chain strength through a pain-safe range. Sit-to-stand transfers that strength into the exact movement pattern your hip performs dozens of times daily.
Why OA Hips Need Movement, Not Rest
Osteoarthritic cartilage lacks blood supply and depends on synovial fluid circulation driven by gentle, rhythmic motion — exactly what hip circles and cat-cow deliver. The real enemy is disuse atrophy of the glutes and hip abductors, which shifts compressive load onto already-degraded joint surfaces.
Stability Before Strength, Always
Diaphragmatic breathing and pelvic tilts establish lumbopelvic control first, ensuring the glute bridges and standing abduction work the right muscles rather than compensating through the lumbar spine. As pain-free range improves week to week, increase bridge hold duration by 2-second increments before adding any external load.