Skip the Surgery: How Twice-Weekly Hip Exercises Cut Surgery Needs by 44%

A simple exercise routine could be the key to avoiding hip surgery. Research reveals that targeted hip strengthening exercises performed twice weekly for 12 weeks reduced the need for hip surgery by 44% in patients with osteoarthritis, offering hope for millions dealing with hip pain.

What Makes Hip Exercises So Powerful for Pain Relief?

Hip strengthening exercises work by building the muscles around the hip joint, which provides better support and reduces strain on damaged cartilage. Studies demonstrate that these exercises can improve pain by 5.4 millimeters on pain scales and boost disability scores by 2.9 points. The hip joint bears significant stress throughout a person's lifetime, making muscle support crucial for joint health.

Strong hip muscles are essential for daily activities like walking, climbing stairs, and maintaining balance. When these muscles are weak, the hip joint must work harder, leading to increased pain and potential injury. Research shows that 70-80% of people in Western countries experience lower back pain, often connected to hip muscle weakness.

Which Hip Exercises Deliver the Best Results?

The most effective hip strengthening routine targets multiple muscle groups around the hip joint. Key exercises that build comprehensive hip strength include:

• Barbell Deadlifts: Work the hip extensors, glutes, and hamstrings while building overall lower body power and stability
• Romanian Deadlifts: Target the posterior chain muscles including hamstrings, glutes, and lower back for improved hip hinge movement
• Weighted Hip Thrusts: Focus specifically on the gluteus maximus, the largest hip muscle responsible for hip extension and power
• Hip Flexor Exercises: Strengthen the muscles that lift the leg, including the iliopsoas, for balanced hip function

The hip anatomy includes several major muscle groups that work together for movement and stability. The gluteals provide hip extension, hip flexors enable leg lifting, adductors stabilize the hip and bring legs together, and lateral rotators help with outward hip rotation.

How Often Should You Exercise to See Results?

The breakthrough study found that exercising for one hour, twice per week for 12 weeks was sufficient to achieve the 44% reduction in surgery needs. This manageable schedule makes hip strengthening accessible for most people, even those with busy lifestyles. Progressive overload is key - starting with lighter weights and gradually increasing by 2.5-5 pounds every two weeks as strength improves.

Hip exercises offer benefits beyond pain reduction. Research shows that targeted hip training can improve athletic performance, with studies demonstrating 3.8% faster sprinting speeds and 9% better agility. These exercises also enhance mobility and flexibility, making everyday tasks easier while reducing injury risk.

The connection between hip strength and overall health extends to the lower back. The hip and lumbar regions are biomechanically linked, meaning problems in one area often affect the other. Strengthening hip muscles helps stabilize the pelvis, which can significantly reduce lower back pain by improving this crucial connection.