Hip Pain: Exercises and Stretches for Common Conditions

Hip pain can be frustrating and limiting—affecting everything from walking to sleeping. The hip is a complex joint with many potential pain sources, but most respond well to targeted exercise and stretching.

Important: Acute injuries, significant swelling, or inability to bear weight need medical evaluation. This guide covers common chronic hip conditions.

Understanding Hip Pain

Hip Anatomy Basics

The hip is a ball-and-socket joint where the femur (thigh bone) meets the pelvis. Key structures include:

• Acetabulum: The socket (part of pelvis)
• Femoral head: The ball (top of femur)
• Labrum: Cartilage ring lining the socket
• Bursa: Fluid-filled sacs reducing friction
• Muscles: Hip flexors, glutes, adductors, external rotators

Common Causes of Hip Pain

Front of hip:

• Hip flexor strain
• Hip impingement (FAI)
• Labral tear
• Hip arthritis

Side of hip:

• Greater trochanteric bursitis
• Gluteal tendinopathy
• IT band issues

Back of hip/buttock:

• Piriformis syndrome
• SI joint dysfunction
• Referred pain from lower back

Groin:

• Adductor strain
• Hip impingement
• Labral issues
• Hernia (needs medical eval)

Hip Flexor Issues

What Are Hip Flexors?

Muscles that lift your thigh toward your torso:

• Iliopsoas (main hip flexor, deep in front of hip)
• Rectus femoris (part of quadriceps, also flexes hip)
• TFL (tensor fasciae latae)

Why They Get Tight/Painful

• Prolonged sitting
• Running, cycling
• Weak glutes (hip flexors compensate)
• Overtraining

Hip Flexor Stretch (Half-Kneeling)

The essential stretch for hip flexors.

1. Kneel on one knee (use padding)
2. Other foot forward, knee at 90°
3. Tuck your pelvis under (flatten lower back)
4. Lean forward slightly
5. Feel stretch in front of hip on kneeling side
6. Hold 30-60 seconds each side
7. Repeat 2-3 times

Couch Stretch (Advanced)

1. Back foot on couch (or wall), knee on floor
2. Other foot forward
3. Tuck pelvis, engage glutes
4. Feel intense hip flexor stretch
5. Hold 30-60 seconds each side

Psoas March

Strengthening through the hip flexor range.

1. Lie on back, band around feet
2. Keep one knee bent at 90°
3. Slowly lower other leg toward floor
4. Resist with the lowering leg
5. 2 sets of 10-15 each side

Greater Trochanteric Bursitis / Gluteal Tendinopathy

What It Is

Pain on the outside of the hip, often diagnosed as bursitis but frequently involves the gluteal tendons.

What Makes It Worse

• Lying on the affected side
• Crossing legs
• Standing on one leg
• Walking, especially stairs

Exercises That Help

Avoid initially:

• Lying on affected side
• Stretches that cross the leg over (creates compression)
• Standing on one leg for extended periods

Hip strengthening (non-provocative):

Clamshell (small range):

1. Lie on unaffected side
2. Knees bent 45°, feet together
3. Small lift of top knee (don't go to full range)
4. Don't let hips roll back
5. 3 sets of 15

Isometric hip abduction:

1. Lie on back, knees bent
2. Place ball or pillow between knees
3. Push knees apart against resistance (wall, ball, etc.)
4. Hold 10 seconds
5. 10 repetitions

Side-lying hip abduction (progressive):

1. Lie on unaffected side
2. Lift top leg—only to point before pain
3. 3 sets of 15
4. Progress range as tolerated

Bridge with band:

1. Band around knees
2. Glute bridge, pushing knees out against band
3. 3 sets of 15

Hip Impingement (FAI)

What It Is

Femoroacetabular impingement occurs when extra bone on the femoral head or acetabulum causes friction and limits movement.

Symptoms

• Groin pain with activity
• Pain with deep hip flexion
• Pain sitting for long periods
• Limited hip rotation

Exercise Approach

Avoid:

• Deep squats past 90°
• Excessive hip flexion
• Forceful stretching into pinching pain

Focus on:

• Hip strengthening in pain-free ranges
• Core stability
• Gentle mobility that doesn't cause impingement

Hip flexor stretch (modified):

• May need less flexion of front leg
• Focus on extending the back leg

Hip rotation mobilization:

1. Lie on back, knee bent 90°
2. Gently let knee fall outward (external rotation)
3. Only go to comfortable range
4. 10-15 gentle oscillations

Quadruped hip circles:

1. On hands and knees
2. Make small circles with knee
3. Stay in comfortable range
4. 10 circles each direction, each side

Hip Arthritis

What It Is

Osteoarthritis of the hip—degeneration of joint cartilage. Common with age.

Exercise Benefits

• Maintains mobility
• Strengthens supporting muscles
• Reduces pain
• Maintains independence

Recommended Exercises

Aquatic exercise: Water supports body weight—excellent for hip arthritis.

Cycling/stationary bike: Low-impact, maintains hip mobility.

Walking: Start with flat surfaces, manageable distances.

Hip strengthening:

• Glute bridges (may use limited range)
• Clamshells
• Seated hip flexion
• Standing hip extension with support

Range of motion:

• Knee-to-chest (to comfort)
• Hip circles lying down
• Heel slides

General Hip Strengthening

Glute Bridge

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

Single-Leg Glute Bridge

1. Same position, one leg extended
2. Lift hips using one leg
3. 3 sets of 10 each side

Clamshell

1. Lie on side, knees bent 45-90°
2. Keep feet together, lift top knee
3. Don't roll hips back
4. 3 sets of 15 each side

Progression: Add resistance band around knees.

Side-Lying Hip Abduction

1. Lie on side, legs straight
2. Lift top leg toward ceiling
3. Keep toes forward or slightly down
4. 3 sets of 15 each side

Standing Hip Abduction

1. Stand near wall for balance
2. Lift leg out to side
3. Keep hips level, don't lean
4. 3 sets of 15 each side

Hip Hinge

1. Stand with feet hip-width
2. Push hips back, slight knee bend
3. Keep back flat
4. Return to standing by squeezing glutes
5. 3 sets of 15

Monster Walks

1. Band around ankles or above knees
2. Slight squat position
3. Walk sideways, maintaining tension
4. 10-15 steps each direction
5. 2-3 sets

Hip Mobility Exercises

90/90 Position

1. Sit on floor, one leg in front (knee and hip at 90°)
2. Other leg to side (also 90/90)
3. Sit tall, feel stretch in front hip external rotators
4. Lean forward gently for deeper stretch
5. Hold 30-60 seconds each side

Pigeon Pose

1. From hands and knees, bring one knee forward
2. Extend other leg behind
3. Square hips as much as possible
4. Lower torso over front leg
5. Hold 30-60 seconds each side

Figure-4 Stretch

1. Lie on back
2. Cross ankle over opposite knee
3. Pull uncrossed leg toward chest
4. Feel stretch in crossed leg's hip
5. Hold 30-60 seconds each side

Supine Hip Rotation

1. Lie on back, knees bent, feet wide
2. Let knees fall inward (internal rotation)
3. Let knees fall outward (external rotation)
4. Move slowly through range
5. 10-15 repetitions each direction

Hip Circles (Standing)

1. Stand on one leg, hold wall
2. Make circles with other leg
3. 10 circles each direction, each side

Sample Programs

General Hip Maintenance

3× per week:

• Hip flexor stretch: 30 seconds × 2 each side
• Figure-4 stretch: 30 seconds × 2 each side
• Glute bridge: 3×15
• Clamshell: 3×15 each side
• Side-lying abduction: 3×15 each side

Hip Flexor Focus

Daily:

• Half-kneeling hip flexor stretch: 60 seconds × 2 each side
• Couch stretch (if tolerable): 30 seconds each side
• Glute bridge: 3×15 (activate glutes, reciprocally inhibit flexors)
• Standing hip extension: 3×15 each side

Lateral Hip Pain (Bursitis/Tendinopathy)

Weeks 1-2:

• Isometric hip abduction: 3×10 holds
• Small-range clamshell: 3×15
• Bridge with band: 3×15
• Avoid crossing legs, lying on affected side

Weeks 3-6:

• Progress clamshell range and add resistance
• Side-lying abduction: 3×15
• Single-leg balance (brief holds)
• Standing hip abduction: 3×15

Tips for Success

Warm Up First

Cold muscles and joints don't respond well to stretching or exercise. Walk or cycle for 5 minutes first.

Don't Push Through Sharp Pain

Discomfort and mild aching are often okay. Sharp, stabbing, or worsening pain is not.

Consistency Beats Intensity

Daily gentle exercise outperforms weekly hard sessions for hip issues.

Address Contributing Factors

• Sitting posture
• Sleep position (pillow between knees)
• Activity levels (both too much and too little)

Be Patient

Hip conditions often take 6-12 weeks to significantly improve.

When to See a Professional

Red Flags

• Unable to bear weight
• Significant swelling
• Severe pain at rest
• Fever with hip pain
• Trauma/fall preceding pain

See a Provider If

• Pain persists beyond 6-8 weeks
• Pain significantly limits function
• Numbness or tingling in leg
• Catching, locking, or giving way
• You're unsure of the cause

The Bottom Line

Hip pain usually responds well to strengthening the muscles around the hip (especially glutes), stretching tight structures (especially hip flexors), and maintaining mobility. The specific approach depends on your diagnosis, but the principles are similar.

Keys to success:

1. Strengthen your glutes—weak glutes cause many hip problems
2. Stretch your hip flexors—tight from sitting
3. Maintain mobility—use it or lose it
4. Be consistent—daily attention beats occasional effort
5. Listen to your body—pain is information

Your hips support your entire body. Take care of them.

Strong, mobile hips = better movement, less pain.