Hip Rehab Part 1: How to Activate Key Muscles After Surgery

After six hip surgeries and countless rounds of rehab, I’ve learned that healing isn’t about doing more — it’s about doing what matters. Right now, that means going back to the foundation: muscle activation.

In this first post of my Hip Rehab Series, I want to share how I’m rebuilding strength from the inside out by focusing on simple but essential movements like pelvic tilts, bridges, and gentle core activation. These movements may look basic, but they’re powerful.

Why Activation Matters in Hip Rehab

When you’ve been through injury, surgery, or chronic pain, certain muscles can go offline. Your body finds workarounds — compensating with tension, poor movement patterns, or even instability in surrounding joints.

Before jumping into strength work or balance drills, we need to wake up the core players

• Glutes (especially gluteus medius and maximus)

• Deep core (like the transverse abdominis)

• Lower back stabilizers

• Hip flexors (gently and intentionally)

These muscles stabilize the pelvis and hip, and their activation sets the stage for everything that follows.

My Go-To Rehab Movements

Here are the three foundational exercises I return to, again and again — whether I’m starting over after surgery or just checking in with my body on a tough day.

• 1. Pelvic Tilts

A gentle way to reconnect with the core and learn how to move the pelvis intentionally.

• How I do it: Lying on my back, knees bent, feet flat. I gently tilt the pelvis back to flatten the low back against the floor, then return to neutral.

• Why it works: Helps engage the deep abdominal muscles and creates awareness in the lumbar spine and pelvis

• 2. Bridges

A classic for good reason — bridges activate the glutes, open the front of the hips, and encourage pelvic stability.

• How I do it: Same position as pelvic tilts, but I press through my heels to lift my hips while squeezing my glutes — then lower slowly.

• Tips: I focus on slow, controlled movements and pause at the top to make sure I’m engaging the glutes (not just my lower back).

• 3. Basic Core Activation

I focus on breath-led activation — gently drawing in the lower belly on the exhale while maintaining relaxed shoulders and jaw.

• How I do it: Sometimes I place hands on my belly and ribs to feel the breath and deepen the connection.

• Why it helps: Creates a strong center to support hip and pelvic movement. Think of it as turning on the light switch before entering the room.

Why I’m Returning to These Basics

After all my surgeries — and especially this latest one — I’ve learned that healing isn’t linear. Sometimes, the best thing we can do is go back to the beginning with compassion and patience.

These foundational exercises help me:

• Rebuild from a place of alignment
• Reduce compensation patterns
• Set the stage for long-term strength

They’re also a reminder that simple is not weak. These movements challenge me to slow down, breathe deeply, and move with awareness.

A Gentle Reminder

Whether you’re recovering from surgery or simply trying to reconnect with your body, these small movements matter. You don’t have to push through pain or skip steps. Healing happens in the quiet, intentional moments.

In my next post, I’ll share how I layer in functional strength and stability, but for now — I’m honoring this phase. One breath, one bridge, one tilt at a time.

Post-Hip Replacement Rehab Series ? Part 1 | Gentle Core & Hip Activation for Healing. If you would prefer a seated version of Hip Activation, please visit this video.

If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.