Exercise for Hip Pain: Strengthen and Mobilize

The hips are central to almost everything you do—walking, sitting, standing, climbing. When they hurt, it affects your whole life. The good news? Most hip pain responds well to targeted exercise. The key is addressing both mobility AND strength.

When to See a Doctor First

Seek evaluation if you have:

Hip pain after a fall or injury
Inability to bear weight on the leg
Visible deformity
Signs of infection (fever, warmth, redness)
Pain that wakes you consistently at night
Pain that hasn't improved with 4-6 weeks of self-care

For general hip stiffness, aching, and mild-moderate pain, exercise is usually safe and beneficial.

Common Causes of Hip Pain

Hip flexor tightness — From sitting too much
Weak glutes — Don't support the hip properly
Hip bursitis — Inflammation of the fluid-filled sacs
Osteoarthritis — Wear and tear on joint cartilage
Hip impingement (FAI) — Bone shape causes pinching
Referred pain — From lower back or SI joint

Exercises for Hip Pain

Mobility Exercises

1. Hip Flexor Stretch

Kneel on one knee (pad underneath)
Front foot flat, knee at 90°
Tuck pelvis under (flatten lower back)
Lean slightly forward
Hold 30-60 seconds each side

2. Figure-4 Stretch

Lie on back
Cross ankle over opposite knee
Pull bottom leg toward chest
Feel stretch in outer hip
Hold 30-60 seconds each side

3. 90/90 Hip Stretch

Sit with both legs at 90° angles
Front leg in front, back leg to side
Sit tall, lean slightly forward
Hold 30-60 seconds, switch sides

4. Hip Circles

On hands and knees
Make circles with knee (hip rotation)
10 circles each direction, each leg

5. Supine Hip Rotation

Lie on back, knees bent, feet flat
Let both knees fall to one side
Hold 30 seconds, switch sides

Strengthening Exercises

6. Glute Bridges

Lie on back, knees bent, feet flat
Drive through heels, lift hips
Squeeze glutes at top, hold 2 seconds
3 sets of 15

Progress to: Single-leg bridges when ready

7. Clamshells

Lie on side, knees bent at 45°
Keep feet together, lift top knee
Don't let pelvis roll back
3 sets of 15 each side

8. Side-Lying Hip Abduction

Lie on side, bottom knee bent, top leg straight
Lift top leg toward ceiling
Keep toe pointed slightly down
3 sets of 15 each side

9. Monster Walks (with band)

Band around ankles or above knees
Slight squat position
Walk sideways, keeping tension in band
20 steps each direction, 2-3 sets

10. Hip Hinge

Stand with slight knee bend
Push hips back, keeping back flat
Feel stretch in hamstrings
Drive hips forward to stand
3 sets of 12

11. Step-Downs

Stand on step or stair
Slowly lower one foot toward floor
Touch heel, return to standing
Control is key—don't let knee cave in
3 sets of 10 each leg

Sample Hip Pain Routine

Daily (10-15 minutes):

Hip flexor stretch: 60 sec each side
Figure-4 stretch: 60 sec each side
Hip circles: 10 each direction, each leg
Glute bridges: 2 × 15
Clamshells: 2 × 15 each side

3x per week (add to daily routine):

90/90 stretch: 60 sec each side
Side-lying abduction: 3 × 15 each
Hip hinge: 3 × 12
Step-downs: 3 × 10 each leg

Tips for Success

Consistency beats intensity — Daily gentle work is better than occasional hard sessions
Avoid positions that hurt — Work around pain, not through it
Strengthen AND stretch — You need both for hip health
Don't forget the glutes — Weak glutes are often the root cause
Take walking breaks — Movement is medicine for hips

When to Modify

Arthritis: Low-impact strengthening; avoid deep flexion if it hurts
Bursitis: Avoid lying on painful side; focus on strength, not stretching painful area
Impingement: Avoid deep flexion and certain rotation directions

The Bottom Line

Most hip pain improves with consistent exercise—a combination of mobility work and glute/hip strengthening. The hips respond well to movement, so the worst thing you can do is become sedentary.

Start with the basics: hip flexor stretches, glute bridges, and clamshells. Progress gradually as pain allows. If you're consistent, most hip pain will significantly improve within 4-8 weeks.