Hi 40 year athlete.
I am 14 month and still working on it. Depends on how long you had the issue and how long you were disabled. I was 7 years on crutches. I now do not need them. Ok what I have experienced and I had both hips done.
Prime moving muscles take over (that is gluts quads tensor iliopsoas) etc...aductors , abductors.
IF THE Rotor muscles are not working.!!!!!
When the hip fails these seem to be the weak ones and get hammered first by the arthritic changes and or inflammation - the joint seems to shut down but the body in itself to keep going so it kicks in the prime movers to keep you active.
Ok get and keep the prime movers working then concentrate back onto the rotor muscles.
These are little muscles that internal rotate external rotate and when your leg is flexed rotate internal and external when extended rotate internal and external when standing etc.....
You will need a theraband or bungee for resistance and if you want take some good salt on food.
Unless you realize that you already have a high salt diet. This is for electrolyte, muscle strength and I found it helps heaps. Rock salt....
The combinations of rotator muscles is massive compared with just doing squats. I found this kept the prime mover happy but the leg was still wobbly as hell.
Look up Rotor muscles and you will see what I mean.
Now I have had 3 operations right side and 2 left side. More for FAI and now hopefully the last for replacement. I have experienced exactly this and could not recover from the FAI due to the wear in the hip. I am however massively recovering from this surgery but remember I have had 2 hips torn apart from already weak hips to start with and its working. When now I work on a group of muscles they get stronger as before it stayed the same. Yes I can frog leap with a teraband (strong between my legs no issue) but that is because I worked on my glut medius..... Get the picture...
That is not helping my rotators. The movement of the rotators if you look mechanically is only maybe 15 - 25 degrees so that should be the full exercise. It is not much. You need to be as strong in the front of the hip as behind in the rear (quads verses ham, verses glut max) getting these rotators working well sorts all that out better for you and keeps the hip well positioned in the joint.
I am no physio but this is exactly what I have experienced and found out through the surgeries I have had and nope I do not like surgery it is a massive undertaking for the body.
It is painfull and can be counterproductive if not performed properly for the correct reasons.
I have seen many physio all with there own opinion and I have collated all of it together and made up my own.
Maybe you can too or anyone reading this as muscular health and joints are not all plain sailing stuff. They are still learning about issues with them and the treatment about it all so one sometimes has a go at it themselves. Yep I can run but that's not going to help me when I want to hurdle over a fence or flex and twist the foot side ways when tramping or running on uneven ground. The hips muscels at that point may just be weak and the hip will give way.
So I hope that answers some questions and it is a massively complicated machine the hip and to get it back into working order when weak is a massive undertaking. The shorter the weak period the better I can vouch for that.
So just doing squats in my opinion nope does not do sometimes diddly at all just squats..... how is the rest of the hip muscles that I have explained. Check them out your self its not too hard or if you need some more help on how to I identify them email me. No probs.
Other than that keep the hip moving helps heaps. Sitting down as you have said does not help... Sitting will help if the correct muscles are strengthened for rest.
When up to total strength you may be able to use them all day think of that.........
Cheers K