How to Fix Lateral Hip Pain: Exercises for Outer Hip Discomfort

Pain on the outer hip — that area you can press on the side of your hip bone — is one of the most common musculoskeletal complaints. It can make lying on your side miserable, walking uncomfortable, and stairs a challenge.

The good news: most causes respond well to targeted exercise and activity modification.

What Causes Lateral Hip Pain?

The outside of your hip is a busy intersection of tendons, bursae, and muscles. Pain here typically comes from one of several sources:

Gluteal Tendinopathy

What it is: The gluteus medius and minimus tendons attach at the greater trochanter (the bony bump on your outer hip). These tendons can become irritated, weakened, or partially torn.

Who gets it: More common in women, runners, and people over 40. Often called "Greater Trochanteric Pain Syndrome" (GTPS).

How it feels:

• Pain directly over the bony point of the hip
• Worse when lying on the affected side
• Aggravated by stairs, especially going up
• Pain with prolonged standing or walking
• Tenderness when pressing the outer hip

Trochanteric Bursitis

What it is: Inflammation of the bursa (fluid-filled sac) between the gluteal tendons and bone.

Note: Recent research shows this is less common than previously thought — most "bursitis" is actually tendinopathy. But true bursitis can occur after direct trauma or infection.

IT Band Syndrome

What it is: The iliotibial band is a thick tissue running from your hip to below your knee. Tightness or friction can cause lateral hip and/or knee pain.

How it feels:

• Pain along the outer thigh
• May radiate from hip to knee
• Worse with repetitive activities like running or cycling
• Snapping sensation at the hip

Hip Abductor Weakness

What it is: Weak gluteus medius and minimus muscles can cause hip drop during walking (Trendelenburg gait) and overload the lateral structures.

How it feels:

• Pain with single-leg activities
• Hip "giving way" sensation
• Worse with prolonged standing on one leg

Referred Pain

Pain from the lumbar spine, SI joint, or hip joint itself can refer to the lateral hip area.

What Makes Lateral Hip Pain Worse?

Understanding aggravating factors helps you avoid them during recovery:

Sleeping on the Affected Side

Direct pressure compresses already irritated tissues. Side-sleeping on the painful hip is often the #1 complaint.

Crossing Your Legs

Puts the gluteal tendons in a stretched, compressed position — especially problematic with tendinopathy.

Standing with Weight Shifted to One Hip

The classic "hip hang" posture overloads lateral structures.

Excessive Stretching

Counter-intuitively, stretching the IT band or doing pigeon pose often makes gluteal tendinopathy worse by compressing the tendons.

Too Much Too Soon

Rapid increases in walking, running, or stair climbing can flare symptoms.

Exercises for Lateral Hip Pain

The primary treatment is building gluteal strength while avoiding positions that compress the tendons.

Key Principle: Avoid Tendon Compression

During exercises, keep your knee in line with your hip — don't let it cross toward or past midline. Avoid deep stretches on the affected side.

Level 1: Gentle Activation

1. Isometric Hip Abduction (Wall Press)

Activates glutes without movement that might irritate tendons.

How to do it:

1. Stand sideways to a wall, affected hip toward the wall
2. Press the outside of your thigh/knee into the wall
3. Hold for 30-45 seconds at moderate intensity (5/10 effort)
4. Rest and repeat

Sets/Reps: 5 holds of 30-45 seconds, 2-3 times daily

2. Supine Glute Clams (Feet Elevated)

Activates glute med in a non-compressive position.

How to do it:

1. Lie on your back with knees bent, feet on a chair or couch
2. Press your feet down slightly to engage glutes
3. Keep your pelvis still and open your knees apart slightly
4. Think "knees apart" rather than big movement
5. Hold 5 seconds, return slowly

Sets/Reps: 3 sets of 15 reps

3. Glute Bridge (Double Leg)

Builds baseline glute strength without lateral loading.

How to do it:

1. Lie on your back with knees bent, feet flat
2. Squeeze glutes and lift hips
3. Hold at top for 2-3 seconds
4. Lower with control

Sets/Reps: 3 sets of 12-15 reps

Level 2: Building Strength

4. Side-Lying Hip Abduction (Modified)

Traditional clamshells can compress the tendon. This version is gentler.

How to do it:

1. Lie on your unaffected side
2. Straighten your top leg (affected leg)
3. Keep your top hip slightly forward of the bottom hip (don't roll back)
4. Lift the top leg toward the ceiling, leading with the heel
5. Keep toes pointed forward, not up
6. Lift only 6-8 inches — higher isn't better

Sets/Reps: 3 sets of 15-20 reps

5. Standing Hip Abduction (Cable or Band)

Functional glute strengthening in standing position.

How to do it:

1. Attach a cable or band at ankle height
2. Stand on your unaffected leg
3. Move the affected leg out to the side against resistance
4. Control the return — don't let the band snap back
5. Keep your body upright, core engaged

Sets/Reps: 3 sets of 12-15 reps

6. Single-Leg Glute Bridge

Progresses from double-leg to challenge each hip independently.

How to do it:

1. Start in bridge position
2. Lift one foot off the floor
3. Lower and lift hips using only the planted leg
4. Keep hips level — don't let the unsupported side drop

Sets/Reps: 3 sets of 10-12 reps each side

Level 3: Functional Integration

7. Side-Lying Hip Abduction with Band

Adding resistance for continued strength gains.

How to do it:

1. Place a resistance band around your ankles
2. Lie on your unaffected side
3. Perform hip abduction against the band resistance
4. Maintain controlled movement both up and down

Sets/Reps: 3 sets of 12-15 reps

8. Standing Single-Leg Balance with Hip Hike

Trains the glute med in its primary functional role.

How to do it:

1. Stand on the affected leg
2. Let your opposite hip drop slightly
3. Use your standing leg's glute med to hike the pelvis up
4. Lower slowly and repeat

Sets/Reps: 3 sets of 10-12 reps

9. Step-Downs (Lateral Focus)

Eccentric glute strengthening during a functional movement.

How to do it:

1. Stand on a low step on the affected leg
2. Slowly lower the opposite foot toward the floor
3. Tap gently and return to standing
4. Focus on controlling the descent with your standing hip

Sets/Reps: 3 sets of 10 reps

10. Single-Leg Deadlift

Advanced glute strengthening with hip stability challenge.

How to do it:

1. Stand on the affected leg
2. Hinge at the hip, reaching opposite leg behind you
3. Keep hips square — don't rotate open
4. Touch the floor (or as low as you can with good form)
5. Return to standing by squeezing glutes

Sets/Reps: 3 sets of 8-10 reps each side

What About Stretching?

Traditional IT Band Stretches: Use With Caution

Many people stretch their IT band aggressively, but this can compress the gluteal tendons and make tendinopathy worse.

Better approach: Foam roll the quads and glutes (avoiding the tender spot on the lateral hip), and stretch the hip flexors and hamstrings instead.

Hip Flexor Stretch

Tight hip flexors can alter hip mechanics. This stretch is safe for lateral hip pain.

How to do it:

1. Kneel on one knee, other foot forward
2. Tuck your pelvis (flatten low back)
3. Lean forward gently until you feel the stretch in front of back hip
4. Hold 30-60 seconds each side

Figure-4 Stretch (Modified)

If it doesn't compress your lateral hip:

How to do it:

1. Lie on your back
2. Cross affected ankle over opposite knee
3. Keep the stretch gentle — don't pull aggressively
4. Hold 30-60 seconds

Stop if this increases lateral hip pain.

Activity Modifications

Sleeping

• Sleep on your unaffected side with a pillow between your knees
• If sleeping on your back, place a pillow under your knees
• Avoid sleeping on the affected side until pain improves

Sitting

• Avoid crossing your legs
• Keep knees in line with or slightly wider than hips
• Use a cushion if chairs are hard

Standing

• Distribute weight evenly — don't stand on one hip
• Shift positions frequently
• Avoid prolonged standing when possible

Walking and Stairs

• Temporarily reduce distance/duration if aggravating
• Use a railing on stairs
• Lead with the unaffected leg going up, affected leg going down

Exercise Modifications

• Avoid single-leg work on the affected side until strength improves
• Modify or avoid side-lying exercises that compress the hip
• Reduce running volume temporarily
• Cross-train with activities that don't aggravate (swimming, cycling with proper bike fit)

Sample Weekly Program

Daily:

• Isometric wall press: 5×30-45 second holds
• Posture awareness: avoid crossing legs, hip hanging

Every Other Day (Strength):

• Glute bridges: 3×15
• Side-lying hip abduction: 3×15
• Standing hip abduction: 3×12
• Single-leg balance: 3×30 seconds each side

As Tolerated:

• Hip flexor stretch: 2×45 seconds each side
• Gentle quad/hamstring foam rolling (avoiding lateral hip)

Progress Expectations

Lateral hip pain — especially gluteal tendinopathy — can be slow to resolve. Patience is essential.

• Week 1-2: Learn exercises, modify activities, reduce irritation
• Week 3-6: Building strength, symptoms should plateau or begin improving
• Week 6-12: Gradual return to activities, continued strengthening
• Month 3-6: Most people see significant improvement
• Month 6+: Some cases require longer rehabilitation

Don't expect overnight results. Tendons heal slowly, but they do heal with consistent, progressive loading.

When to Seek Professional Help

See a healthcare provider if:

• Pain is severe or getting worse despite 4-6 weeks of self-treatment
• You have significant weakness or limping
• Pain is accompanied by numbness or tingling
• You have night pain that wakes you regardless of position
• You've had a fall or trauma to the hip
• Pain started after hip surgery or injection

Imaging (MRI or ultrasound) can identify the specific source of pain. Physical therapy provides hands-on guidance and progression. Occasionally, injections or other interventions are needed.

The Bottom Line

Lateral hip pain is frustrating, but most cases improve with the right approach: strengthen the glutes (especially gluteus medius), avoid compressive positions, modify aggravating activities, and be patient.

The exercises here target the specific muscles that support your lateral hip. Do them consistently, respect your symptoms, and give your tendons time to adapt.

Your lateral hip will thank you — especially when you can finally sleep on that side again.