Equipment for hip arthritis exercises at home
Most of our hip arthritis exercises need nothing you have to buy. Here is the equipment the rest of the program uses, which exercises use it, what to look for, and what to use from around the house instead.
Start with what you have: a sturdy chair, a counter to hold and some floor space. That covers most of the program. Add the items below only if you want them.
What the program uses
Exercise mat
Cushions your back, knees and hands for exercises done lying down or kneeling.
Used in: Windshield Wiper Hip Mobility, Inner Thigh & Hip Flexor Stretch, Heel Slides, Bridge Pose for Glute Activation, Clamshells for Glute Medius, Single-Leg Bridge
What to look for: Non-slip, about 6 mm (1/4 inch) thick. Thicker mats are softer but less stable for standing work.
Household swap: A rug or a folded blanket on a non-slip floor.
Resistance bands
Add light, adjustable resistance to strengthening exercises.
Used in: Standing Hip Abduction
What to look for: A set with several resistance levels, so you can start with the lightest and move up.
Household swap: For some exercises, water bottles or cans held in your hand. Some clinics give patients a starter band.
Safety: Check bands for nicks or tears before each use, and keep the band away from your face.
Exercise step
For step-ups and calf exercises.
Used in: Step-Ups
What to look for: A low, non-slip step. Lower is safer to start.
Household swap: The bottom stair of a staircase, holding the handrail.
Safety: Hold a rail or counter until you feel steady.
What you’ll need Paid links
If you decide to buy something, these links go to search results for each item above.
- Exercise mat · Non-slip, about 6 mm (1/4 in) thick, for floor exercises. A rug or folded blanket works.
- Resistance bands · A set with several levels; start with the lightest. Some clinics give patients a starter band.
- Exercise step · Optional, with a non-slip top. The bottom stair with a handrail works well.
Links go to Amazon search results, so you choose the product and price. We don’t recommend specific brands. As an Amazon Associate we earn from qualifying purchases, at no extra cost to you. How we make money
Get the free program
- Free hip osteoarthritis and bursitis handout (PDF)
- Walking plan for hip osteoarthritis
- Hip osteoarthritis and bursitis guide
Before you start
Check with your doctor, physical therapist or other clinician before starting a new exercise program, especially after surgery or a recent injury. Stop and get advice if you have sharp or worsening pain, new numbness or weakness, or dizziness. Equipment makes some exercises easier to set up, but it doesn’t replace good form or the right amount. See our medical disclaimer.
Frequently asked questions
Do I need to buy anything to start?
No. You can start with a sturdy chair, a counter to hold and some floor space. Every item on this page has a household swap, and many exercises use no equipment at all.
Which resistance band should I start with?
Start with the lightest band in a set. You should be able to do 10 to 15 slow reps with good form. Move up a level only when that feels easy for a full week.
Do I need a special mat?
No. A non-slip mat makes floor exercises more comfortable, but a rug or folded blanket works for most of them.
Last updated November 2026 · Protocol Archive Editorial. We don’t recommend brands, and no company pays to appear on this page.