Hip Pain When Walking: Causes, Exercises, and Treatment

Walking should be one of the simplest, most natural movements. But when your hip hurts with every step, even a short walk becomes a challenge. Hip pain when walking is common and can stem from many causes—most of which respond well to targeted exercise. Here's how to identify what's causing your pain and what to do about it.

Understanding Hip Pain Location

Where you feel the pain often points to the cause.

Front of Hip (Groin Area)

Pain in the crease where your leg meets your body typically indicates:

• Hip flexor strain or tendinitis
• Hip joint arthritis
• Labral tear
• Hip impingement (FAI)

Side of Hip

Pain on the outer side of your hip often comes from:

• Greater trochanteric bursitis
• IT band syndrome
• Gluteus medius tendinopathy
• Hip abductor weakness

Back of Hip (Buttock Area)

Pain in your buttock region may be:

• Piriformis syndrome
• Sacroiliac (SI) joint dysfunction
• Referred pain from the lower back
• Gluteal strain

Common Causes of Hip Pain When Walking

Hip Bursitis

Bursae are fluid-filled sacs that cushion your hip joint. When the bursa on the outside of your hip becomes inflamed (trochanteric bursitis), you'll feel pain on your outer hip that worsens with walking, climbing stairs, or lying on that side.

Hip Arthritis

Osteoarthritis of the hip causes cartilage breakdown in the joint. You'll typically feel pain in your groin or front of hip, stiffness (especially in the morning), and reduced range of motion. Pain usually worsens with activity and improves with rest.

Hip Flexor Issues

Your hip flexors (primarily the iliopsoas) lift your leg with each step. Tight or strained hip flexors cause pain in the front of your hip, especially when you swing your leg forward while walking.

Gluteal Weakness

Your gluteus medius muscle stabilizes your pelvis when you stand on one leg—which is essentially what walking is, alternating between single-leg stances. Weak glutes lead to excessive pelvic drop and increased stress on the hip joint.

IT Band Syndrome

The iliotibial band runs from your hip to your knee along the outside of your thigh. When tight, it can cause pain on the outer hip or knee, typically worsening with repetitive activities like walking or running.

Hip Labral Tear

The labrum is a ring of cartilage around your hip socket. Tears can cause catching, clicking, or sharp pain in the groin, often worse with walking or pivoting.

Exercises for Hip Pain Relief

These exercises address the most common causes of walking-related hip pain. Start gently and progress gradually.

Hip Mobility Exercises

Hip Flexor Stretch

Kneel on your affected side with the other foot forward. Tuck your tailbone under and squeeze your glute. You should feel a stretch in the front of your hip. Hold 30-60 seconds. For a deeper stretch, raise your arm on the kneeling side and lean away slightly.

Figure-4 Stretch

Lie on your back with knees bent. Cross your affected ankle over your opposite knee. Pull the bottom thigh toward your chest until you feel a stretch deep in your hip. Hold 30-60 seconds each side.

90-90 Hip Stretch

Sit on the floor with your front leg bent 90 degrees in front of you and your back leg bent 90 degrees behind you. Sit tall and lean forward over your front leg. Hold 30-60 seconds, then switch sides.

Hip Circles

Stand on one leg (hold something for balance). Make large, slow circles with your free leg—10 circles in each direction. This mobilizes the hip joint through its full range.

Hip Strengthening Exercises

Clamshells

Lie on your side with knees bent 90 degrees. Keeping your feet together, lift your top knee toward the ceiling without rotating your pelvis. Lower slowly. Do 15-20 reps each side. Add a resistance band above your knees for more challenge.

Side-Lying Hip Abduction

Lie on your side with your bottom knee bent for stability and your top leg straight. Lift your top leg toward the ceiling, keeping it slightly behind your body (not in front). Lower slowly. Do 15-20 reps each side.

Glute Bridge

Lie on your back with knees bent, feet flat on the floor. Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees. Hold 3 seconds, lower slowly. Do 15-20 reps. Progress to single-leg bridges.

Single-Leg Romanian Deadlift

Stand on your affected leg with a slight knee bend. Hinge at your hip, reaching your opposite leg behind you and your hands toward the floor. Keep your back flat and hips square. Return to standing. Do 10-12 reps each side. Hold a weight for progression.

Monster Walks

Place a resistance band above your knees (or around your ankles for more challenge). Stand in a quarter squat position. Walk sideways, keeping tension on the band. Take 15 steps each direction.

Step-Ups

Stand facing a step or sturdy platform (6-12 inches high). Step up with your affected leg, driving through your heel and focusing on using your hip muscles. Step down slowly. Do 10-15 reps each leg.

Core Stability Exercises

A stable core reduces stress on your hips during walking.

Dead Bug

Lie on your back with arms toward the ceiling and knees bent 90 degrees over your hips. Press your lower back into the floor. Slowly lower one arm and the opposite leg toward the floor, keeping your back flat. Return and switch sides. Do 10 reps each side.

Side Plank

Lie on your side with knees bent (modified) or legs straight (full version). Prop yourself up on your forearm and lift your hips so your body forms a straight line. Hold 20-30 seconds each side.

Pallof Press

Stand sideways to a resistance band anchored at chest height. Hold the band at your chest with both hands. Press it straight out, resisting the rotation. Hold 3 seconds, return. Do 10-12 reps each side.

Walking Modifications

While you're recovering, these modifications can make walking less painful:

• Shorten your stride: Overstriding increases hip stress
• Slow down: Faster walking increases impact forces
• Walk on flat surfaces: Hills and uneven terrain increase hip demands
• Wear supportive shoes: Good cushioning and support reduce joint stress
• Use a walking stick: If one hip hurts, a stick in the opposite hand reduces load
• Take breaks: If walking aggravates symptoms, split your walks into shorter segments

Daily Exercise Routine

Morning Routine (5 minutes)

1. Hip circles: 10 each direction, each leg
2. Hip flexor stretch: 30 seconds each side
3. Figure-4 stretch: 30 seconds each side
4. Glute bridges: 15 reps

Strengthening Routine (15 minutes, 3-4x per week)

1. Clamshells: 2 x 15 each side
2. Side-lying hip abduction: 2 x 15 each side
3. Monster walks: 15 steps each direction
4. Single-leg Romanian deadlift: 2 x 10 each side
5. Step-ups: 2 x 12 each leg
6. Side plank: 2 x 20-30 seconds each side
7. Dead bug: 2 x 10 each side

Evening Stretch (5 minutes)

1. Hip flexor stretch: 60 seconds each side
2. Figure-4 stretch: 60 seconds each side
3. 90-90 hip stretch: 60 seconds each side

When to See a Professional

Most hip pain responds to exercise and activity modification, but see a healthcare provider if you have:

• Severe pain that limits your ability to walk
• Pain that wakes you at night
• Visible swelling or deformity
• Fever with hip pain (could indicate infection)
• Pain after a fall or trauma
• Inability to bear weight on the leg
• No improvement after 4-6 weeks of consistent home treatment
• Numbness or weakness in your leg

Progress Expectations

With consistent exercise:

Weeks 1-2: You may feel muscle soreness from new exercises. Hip pain during walking may not improve yet.

Weeks 3-4: You should notice your hip feeling more stable. Walking may become slightly easier.

Weeks 6-8: Significant improvement is common. Walking distance often increases.

Ongoing: Continue maintenance exercises 2-3 times per week to prevent recurrence.

The Bottom Line

Hip pain when walking usually stems from a combination of weakness, tightness, and sometimes irritation of specific structures. The good news is that targeted exercise addresses all of these issues.

Focus on building strength in your glutes and core, maintaining mobility in your hip flexors and rotators, and modifying your walking as needed while you recover. Be patient—hips take time to strengthen and heal—but with consistent effort, most people see significant improvement and return to pain-free walking.

Start with the exercises that feel most relevant to your pain location, build up gradually, and make the daily routine a habit. Your hips were made for walking, and with the right approach, they'll carry you pain-free again.