Best Exercises for Hip Pain: Evidence-Based Guide

Hip pain affects millions of people, limiting walking, sitting, and daily activities. Whether you have hip impingement, bursitis, or early arthritis, targeted exercises are the foundation of treatment—often more effective than medication or injections.

This guide covers the best evidence-based exercises for hip pain and how to implement them safely.

Understanding Your Hip Pain

Hip Impingement (FAI)

Symptoms: Groin pain, stiffness, pain with deep flexion or rotation Cause: Bone shape creates pinching in certain positions Focus: Avoid aggravating positions, strengthen around the joint

Greater Trochanteric Pain Syndrome (Lateral Hip Pain)

Symptoms: Outer hip pain, worse lying on that side Cause: Glute medius tendinopathy or bursitis Focus: Strengthen glute medius—NOT stretch it

Hip Osteoarthritis

Symptoms: Groin or buttock pain, stiffness, decreased range Cause: Cartilage degeneration Focus: Maintain mobility, strengthen muscles, stay active

Hip Flexor Pain (Anterior)

Symptoms: Front of hip pain, worse with flexion Cause: Iliopsoas tendinopathy, strain, or trigger points Focus: Depends on cause—strengthening and/or stretching

Piriformis/Deep Hip Pain (Posterior)

Symptoms: Deep buttock pain, may radiate down leg Cause: Piriformis syndrome, deep rotator trigger points Focus: Stretching, glute strengthening

The Best Exercises for Hip Pain

Tier 1: Glute Strengthening (Foundation)

Weak glutes are involved in nearly every hip pain pattern.

1. Glute Bridge

Why it works: Activates glute max in a low-load position.

How to perform:

1. Lie on back, knees bent, feet flat
2. Squeeze glutes, lift hips
3. Hold 3 seconds at top
4. Lower with control
5. 3 sets of 15

Key point: Don't hyperextend—lift until body is straight, no more.

2. Single-Leg Glute Bridge

Why it works: Progressive challenge, addresses asymmetries.

How to perform:

1. Same as above, one leg extended
2. Lift using single leg
3. Keep hips level
4. 3 sets of 10-12 each side

3. Hip Thrust

Why it works: Maximum glute max activation.

How to perform:

1. Upper back on bench, feet flat
2. Drive through heels, lift hips
3. Squeeze glutes hard at top
4. 3 sets of 12-15

Progression: Add barbell or dumbbell on hips.

4. Side-Lying Hip Abduction

Why it works: Targets glute medius—critical for lateral hip pain.

How to perform:

1. Lie on non-painful side
2. Keep top leg straight, slight backward angle
3. Lift toward ceiling (don't flex forward)
4. 3 sets of 15-20

For lateral hip pain (GTPS): This is often THE key exercise. But don't go into pain—stay in tolerable range.

5. Clamshells

Why it works: Glute medius activation with less load.

How to perform:

1. Lie on side, knees bent 90°
2. Keep feet together, open top knee
3. Don't roll pelvis back
4. 3 sets of 15-20

Progression: Add resistance band.

6. Standing Hip Abduction

Why it works: Functional position, more challenging.

How to perform:

1. Stand on one leg (hold wall if needed)
2. Lift other leg out to side
3. Keep pelvis level
4. 3 sets of 15 each side

Progression: Add ankle weight or band.

Tier 2: Hip Flexor Strengthening

Yes, STRENGTHENING—not just stretching. Weak hip flexors are common.

7. Straight Leg Raise (Supine)

Why it works: Hip flexor strengthening in safe position.

How to perform:

1. Lie on back, one knee bent
2. Tighten quad of straight leg
3. Lift leg to height of bent knee
4. Lower with control
5. 3 sets of 15 each side

8. Standing March (Hip Flexion)

Why it works: Functional hip flexor strengthening.

How to perform:

1. Stand tall
2. Lift knee toward chest
3. Hold 2-3 seconds
4. Lower with control
5. 3 sets of 15 each side

Progression: Add ankle weight.

9. Seated Knee Raises

Why it works: Isolates hip flexors in seated position.

How to perform:

1. Sit on chair/bench
2. Lift knee toward ceiling
3. Hold 2-3 seconds
4. 3 sets of 15 each side

Tier 3: Hip Mobility

10. Hip Flexor Stretch

Why it works: Releases tight hip flexors that affect hip mechanics.

How to perform:

1. Half-kneeling position
2. Tuck tailbone under (posterior pelvic tilt)
3. Lean forward while maintaining tuck
4. Hold 30-60 seconds each side

Caution for lateral hip pain: This may aggravate GTPS—the adducted position stresses glute medius. Modify if painful.

11. Figure-4 Stretch (Piriformis)

Why it works: Stretches deep hip rotators.

How to perform:

1. Lie on back
2. Cross one ankle over opposite knee
3. Pull bottom knee toward chest
4. Hold 30-60 seconds each side

12. Hip Flexion Stretch (Knee to Chest)

Why it works: Gentle hip flexor and glute stretch.

How to perform:

1. Lie on back
2. Pull one knee toward chest
3. Keep other leg straight or bent
4. Hold 30 seconds each side

13. Hip Circles

Why it works: Maintains hip mobility through range of motion.

How to perform:

1. Stand on one leg (hold wall)
2. Make circles with opposite leg
3. 10 circles each direction, each leg

14. 90/90 Hip Stretch

Why it works: Stretches both hips simultaneously.

How to perform:

1. Sit with both knees bent 90°
2. Front leg in front, back leg to side
3. Sit tall, lean toward front leg
4. Hold 30-60 seconds each side

Tier 4: Functional Strengthening

15. Squat (Modified)

Why it works: Functional hip and leg strength.

How to perform:

1. Feet shoulder-width or wider
2. Sit back and down
3. Depth: pain-free range only
4. Keep weight in heels
5. 3 sets of 10-15

For impingement: Limit depth to pain-free range. Wide stance may help.

16. Hip Hinge / Romanian Deadlift

Why it works: Posterior chain strength, teaches proper mechanics.

How to perform:

1. Stand tall, slight knee bend
2. Push hips BACK (not down)
3. Keep spine neutral
4. Feel hamstring stretch
5. 3 sets of 10-12

17. Step-Ups

Why it works: Functional single-leg strength.

How to perform:

1. Stand in front of step
2. Step up, driving through heel
3. Control the lowering
4. 3 sets of 10-12 each side

18. Single-Leg Romanian Deadlift

Why it works: Hip stability and posterior chain strength.

How to perform:

1. Stand on one leg
2. Hinge forward, opposite leg extends back
3. Touch floor or go to comfortable range
4. 3 sets of 8-10 each side

Tier 5: Core Stability

A stable core supports healthy hip mechanics.

19. Dead Bug

Why it works: Core control with hip movement.

How to perform:

1. Lie on back, arms up, knees at 90°
2. Press lower back into floor
3. Lower opposite arm and leg
4. Maintain back position
5. 3 sets of 8-10 each side

20. Bird-Dog

Why it works: Core and hip stability together.

How to perform:

1. Hands and knees, spine neutral
2. Extend opposite arm and leg
3. Keep spine stable (no rotation)
4. Hold 5 seconds
5. 3 sets of 10 each side

21. Side Plank

Why it works: Lateral stability, glute medius engagement.

How to perform:

1. Side-lying, prop on forearm
2. Lift hips to create straight line
3. Hold 20-30 seconds
4. 3 sets each side

Modification: Knees bent for easier version.

Special Considerations by Condition

For Greater Trochanteric Pain Syndrome (Lateral Hip Pain)

Do:

• Strengthen glute medius (isometrics first)
• Avoid lying on painful side
• Use pillow between knees when sleeping

Avoid:

• Stretching the ITB/lateral hip
• Cross-legged sitting
• Standing with hip popped out
• Positions that adduct the hip

For Hip Impingement (FAI)

Do:

• Strengthen glutes and core
• Maintain available range (don't force)
• Modify squat depth and stance

Avoid:

• Deep hip flexion + internal rotation
• Forcing range of motion
• Aggravating positions

For Hip Osteoarthritis

Do:

• Keep moving—motion is lotion
• Strengthen all hip muscles
• Maintain flexibility
• Walking, swimming, cycling

Avoid:

• High-impact activities (if painful)
• Prolonged inactivity
• Ignoring the hip—it will stiffen

Daily Hip Pain Protocol

Morning (5 minutes)

• Hip circles: 10 each direction
• Glute bridges: 15 reps
• Standing hip flexion: 10 each side

Strength Session (20 minutes, 3x/week)

• Glute bridges: 3x15
• Side-lying abduction: 3x15
• Clamshells: 3x15
• Hip flexor stretch: 30 sec each
• Squats or step-ups: 3x10
• Dead bugs: 2x10 each side

Throughout Day

• Avoid prolonged sitting
• Regular movement breaks
• Avoid aggravating positions

Exercises to Approach with Caution

For Lateral Hip Pain (GTPS)

• Avoid stretching the lateral hip
• Limit hip adduction across midline
• Don't sleep on painful side without pillow

For Impingement (FAI)

• Avoid deep squats (past 90°)
• Limit hip flexion + internal rotation
• Don't force range of motion

General Caution

• Avoid high-impact initially
• Progress gradually
• Pain during exercise = reduce load/range

Progression Timeline

Acute Phase (Weeks 1-2)

• Gentle mobility
• Isometric strengthening
• Avoid aggravating activities

Subacute Phase (Weeks 2-6)

• Progress strengthening
• Add functional exercises
• Gradual return to activity

Rehabilitation Phase (Weeks 6-12)

• Full strengthening program
• Sport/activity-specific work
• Address remaining deficits

Maintenance (Ongoing)

• Glute strengthening 2-3x/week
• Mobility as needed
• Stay active

When to Seek Help

See a healthcare provider if:

• Pain persists beyond 6-8 weeks
• Significant limp or inability to bear weight
• Night pain that wakes you
• Pain with simple daily activities
• Catching, locking, or giving way
• Pain after trauma

The Bottom Line

The best exercises for hip pain:

Foundation (almost everyone needs these):

• Glute bridges
• Side-lying hip abduction
• Clamshells
• Hip flexor stretch (if tolerated)

Progressive exercises:

• Single-leg bridges
• Step-ups
• Squats (modified)
• Hip hinge movements

Key principles:

1. Glute strength is foundational for all hip pain
2. Lateral hip pain (GTPS) = strengthen, don't stretch
3. Impingement = avoid aggravating positions, strengthen around it
4. Arthritis = keep moving, stay strong
5. Progress gradually, respect pain

Most hip pain responds well to exercise—when you target the right muscles. Build glute strength, maintain mobility, and stay active.

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Ready to address your hip pain? Explore our hip pain programs designed to build strength and restore pain-free movement.