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Joint Replacement Exercise Progression Plan

This structured exercise plan is designed for individuals recovering from total hip or knee replacement who are ready to continue building strength, balance, and mobility after completing formal physical therapy.

Each movement is drawn from clinical rehabilitation protocols used by physical therapists, hospitals, and orthopedic specialists — ensuring every phase of recovery is supported by medically sound progressions.

The program guides users through a gradual return to confident, independent movement by emphasizing joint-friendly strength, postural alignment, and functional mobility. Whether you’re transitioning from rehab or looking to restore long-term movement capacity, this plan offers clear structure and safety every step of the way.


What This Planner Includes:

Progressive training for post-rehabilitation joint recovery (hip and knee)

Exercises rooted in AAOS, APTA, and hospital-based movement protocols

Beginner, Intermediate, and Advanced levels — with 6 workouts per phase

Focus on restoring lower body strength, balance, core stability, and gait mechanics

Breath and posture resets to improve coordination and reduce tension

Ideal for use at home as a bridge between physical therapy and long-term wellness

Joint Replacement Recovery – Full Planner

Joint Replacement Recovery – Complete Planner

🔵 Beginner Level – Joint Replacement Recovery Plan

Workout 1: Seated Strength & Circulation
  • Seated March – 3 sets x 20 steps
  • Seated Knee Extension (unweighted) – 3 sets x 10/leg
  • Heel Slides (seated or lying) – 3 sets x 8/leg
  • Seated Posture Reset – 3 x 30 sec hold
  • Ankle Pumps – 3 sets x 15 reps
  • Diaphragmatic Breathing – 2 x 30 sec cycles
Workout 2: Chair-Assisted Standing Strength
  • Sit-to-Stand (arms supported) – 3 sets x 8 reps
  • Standing Weight Shifts – 3 sets x 30 sec
  • Standing Calf Raises (holding chair) – 3 sets x 12
  • March in Place (controlled) – 3 sets x 20 steps
  • Standing Postural Reset – 3 x 20 sec
  • Box Breathing – 2 x 4-breath cycles
Workout 3: Supported Balance & Core Awareness
  • Tandem Stance Hold – 3 x 15 sec/side
  • Wall Touch with Step – 3 sets x 8/leg
  • Seated Leg Lift – 3 sets x 10/leg
  • Pelvic Rock (seated) – 3 x 10
  • Seated Arm Circles – 2 x 15 reps
  • Seated Forward Fold + Breath Reset – 2 x 30 sec
Workout 4: Gait Confidence & Lower Limb Control
  • Step-Touch Pattern – 3 sets x 10 reps
  • Seated Heel Raise – 3 sets x 15
  • Standing March with Hand Support – 3 sets x 16 steps
  • Hip Abduction Hold – 3 x 10 sec/leg
  • Ankle Alphabet – 1 x full alphabet/leg
  • Seated Shoulder Shrug + Roll – 2 x 15 reps
Workout 5: Seated Core & Hip Activation
  • Seated Knee Raise with Hold – 3 sets x 8/leg
  • Heel Slide to Extend – 3 sets x 8/leg
  • Seated Pelvic Tilt with Breath – 3 sets x 30 sec
  • Arm Reach + Trunk Twist (seated) – 3 sets x 8/side
  • Glute Squeeze Hold – 3 x 10 sec
  • Box Breathing + Upright Posture Hold – 2 x 4-breath cycles
Workout 6: Balance, Posture & Breath Reset
  • Mini Step Forward + Return – 3 x 10
  • Standing Calf Raise + Pause – 3 sets x 12
  • Wall Lean Postural Reset – 3 x 20 sec
  • Seated March with Arm Swing – 3 sets x 20
  • Shoulder Blade Squeeze – 3 x 15
  • Seated Breathing + Forward Fold Cooldown – 2 x 30 sec

🟡 Intermediate Level – Joint Replacement Recovery Plan

Workout 1: Standing Strength & Step Control
  • Sit-to-Stand (no arm support) – 3 sets x 10
  • Step-Tap Forward & Back – 3 x 8/leg
  • Standing Hip Extension – 3 sets x 10/leg
  • Standing Calf Raise + Hold – 3 x 12
  • Standing T-Spine Reach + Arm Sweep – 3 x 8/side
  • Wall Breathing Reset – 2 x 30 sec
Workout 2: Core Bracing & Alignment
  • Wall Push + March Hold – 3 sets x 8/leg
  • Dead Bug Arm/Leg Reach – 3 sets x 10
  • Glute Bridge Hold – 3 x 20 sec
  • Supine Pelvic Tilt + Breathe – 3 sets x 30 sec
  • Supine Windshield Wiper (small range) – 3 x 6/side
  • Supine Breathing with Arm Reach – 2 x 30 sec
Workout 3: Lateral Movement & Hip Stability
  • Side Step + Return – 3 x 10/side
  • Chair-Supported Single-Leg Balance – 3 x 10 sec/leg
  • Standing Hip Abduction – 3 x 10/leg
  • Standing Reach Across + Side Tap – 3 x 8/side
  • Ankle Alphabet – 1 x full alphabet/leg
  • Seated Forward Fold + Breathing Reset – 2 x 30 sec
Workout 4: Gait, Core & Mobility
  • March in Place + Reach Overhead – 3 x 20 steps
  • Step-Back Lunge (short range) – 3 x 8/leg
  • Seated Leg Extension with Foot Flex – 3 x 10/leg
  • Arm Sweep + Trunk Rotation – 3 x 8/side
  • Seated Diaphragmatic Breathing + Glute Squeeze – 3 x 30 sec
  • Wall Chest Opener Stretch – 2 x 30 sec
Workout 5: Functional Strength & Ground Prep
  • Low Step-Up + Balance Hold – 3 x 8/leg
  • Glute Bridge March – 3 x 8
  • Heel Raise with Pause – 3 x 12
  • Dead Bug Arm + Leg Extend – 3 x 10
  • Quadruped Rock Back – 3 x 10
  • Box Breathing + Floor Reset – 2 x 4 cycles
Workout 6: Coordination, Posture & Breathing
  • Step-Tap to Diagonal Reach – 3 x 10/side
  • Standing Shoulder Blade Squeeze – 3 x 15
  • Cross-Body Arm + Leg Raise – 3 x 10/side
  • Glute Squeeze with Pelvic Tilt – 3 x 10
  • Side-Lying Hip Lift – 3 x 8/side
  • Box Breathing + Upright Sit Hold – 2 x 30 sec

🔴 Advanced Level – Joint Replacement Recovery Plan

Workout 1: Functional Strength & Step Confidence
  • Step-Up to Balance (low step) – 3 x 8/leg
  • Wall Sit (bodyweight) – 3 x 20 sec
  • Standing March + Arm Drive – 3 x 20 steps
  • Standing Hip Circles – 3 x 10/leg
  • Standing Reach to Toe – 3 x 10/side
  • Breathing Reset in Wall Sit Position – 2 x 30 sec
Workout 2: Unilateral Control & Hip Drive
  • Split-Stance Mini Lunge – 3 x 8/leg
  • Glute Bridge with March Hold – 3 x 8
  • Lateral Step + Mini Squat – 3 x 10/side
  • Bird Dog – 3 sets x 10/side
  • Supine Leg Raise + Flexed Foot – 3 x 10/leg
  • Supine Breathing with Arms Extended – 2 x 30 sec
Workout 3: Ground Transition & Core Integration
  • Low Step-Down to Control – 3 x 8/leg
  • Quadruped Shoulder Tap – 3 x 10/side
  • Glute Bridge Walk-Out – 3 x 8
  • Side-Lying Leg Raise – 3 x 10/side
  • Seated Trunk Twist + Reach – 3 x 10/side
  • Forward Fold Breathing Reset – 2 x 30 sec
Workout 4: Stability, Balance & Coordination
  • Tandem Walk (heel-to-toe) – 3 x 10 steps
  • Standing Arm Reach Across Body – 3 x 10/side
  • Heel Raise + Arm Overhead – 3 x 12
  • Seated Single-Leg Hold + Posture Tall – 3 x 10 sec/leg
  • Standing March + Diagonal Cross Reach – 3 x 16 steps
  • Seated Breathing with Eyes Closed – 2 x 30 sec
Workout 5: Power & Endurance Prep
  • Step-Up + Knee Drive – 3 x 8/leg
  • Glute Bridge with Arms Overhead – 3 x 10
  • Chair Stand to Calf Raise – 3 x 10
  • Wall Push + Step Back – 3 x 10/side
  • Supine Toe Tap + Core Brace – 3 x 10/side
  • Breathing Reset with Floor Reach – 2 x 30 sec
Workout 6: Full-Body Integration & Mobility
  • Side Step + Overhead Reach – 3 x 10/side
  • Standing Knee Raise + Pause – 3 x 8/leg
  • Supine Arm Sweep + Trunk Rotation – 3 x 10
  • Lateral Lunge (short range) – 3 x 6/side
  • Supine Leg Stretch with Band or Strap – 2 x 30 sec/leg
  • Breathing + Gratitude Reset – 2 x 4 breath cycles