Exercises & stretching
for hip pain

Exercises and stretching for hip pain

The right exercises can help many people with hip pain move more easily, feel stronger, and stay active. This page gives general examples of hip friendly exercises and stretches. It is not a substitute for medical advice, and your plan should always be tailored to your diagnosis and situation.

If your hip is very hot, red, or severely painful, you cannot put weight on the leg, or you have night or rest pain with a marked limp, you should get medical advice before starting an exercise program.

Benefits of exercise for hip pain

For common causes of hip pain such as osteoarthritis, femoroacetabular impingement syndrome, and gluteal tendinopathy, research supports:

Strengthening the hip and leg muscles to share load better
Improving control and balance so the hip doesn’t “collapse” into painful positions
Gentle mobility work to keep the joint moving comfortably
Graded activity so walking, stairs, and sport become easier again

Most people do best with a mix of strength, mobility, and light aerobic activity (such as walking, cycling, or swimming).

Before you start, run a quick safety check. Talk to a clinician before using this kind of program if you:

Recently had hip surgery or a hip replacement
Have a suspected fracture or stress fracture
Have a very hot, swollen, or extremely painful hip, especially with fever
Have unexplained weight loss, night sweats, or a history of cancer with new hip pain
Notice numbness in the saddle area or new problems with bladder or bowel control

Stop the exercises and seek care urgently if symptoms like these appear while you’re exercising.

Effective exercises for hip pain

Not every exercise is right for every person. If a movement causes sharp pain or new symptoms, stop and consult a medical provider. You do not need to do every exercise here. A typical starting plan might include 3–5 strength exercises, done 2–3 days per week, with at least one rest day in between.

Bridge (hip and glute strength)

What it helps: osteoarthritis, general hip weakness, some FAI and gluteal tendinopathy (if comfortable).

How to do it: Lie on your back with knees bent, feet hip width apart. Gently tighten your tummy muscles. Squeeze your buttocks and lift your hips until your body is in a straight line from shoulders to knees. Hold for 3–5 seconds, then lower slowly.

Sit to stand (functional strength)

What it helps: Strengthens the muscles on the outer hip, which help with osteoarthritis, early rehab, general hip and thigh strength.

How to do it: Sit on a chair with your feet under you, hip width apart. Lean slightly forward, then push through your heels to stand up. Slowly sit back down with control, without “dropping” into the chair. To make it easier, use a higher chair or place cushions on the seat, then use your hands lightly on your thighs for support.

Side lying hip abduction (outer hip / gluteal tendons)

What it helps: Strengthens the glutes and hamstrings, which supports people with greater trochanteric pain syndrome (excessive friction, irritation and inflammation of the soft tissues like tendons located on the side of the hip) and gluteal tendinopathy if done in a non-compressed position.

How to do it: Lie on your non painful side with your body straight. Bend the bottom leg for balance; keep the top leg straight and in line with your body. Gently tighten your core. Lift the top leg up 20–30 cm, keeping your toes pointing forward or slightly down. Lower slowly without letting the leg fall.

Standing hip abduction with band

What it helps: another useful hip stretch as an alternative to side lying if lying on your side is painful.

How to do it: Loop a resistance band around your ankles or just above your knees, then stand tall holding a counter or chair for balance. Keeping your body upright and toes facing forward, move the working leg out to the side. Pause briefly, then slowly bring it back in. Adjust the band resistance so the last few reps feel challenging but still controlled.

Stretches and gentle mobility for hip pain

Stretches should feel like gentle tension, not sharp pain. Hold each for 20–30 seconds, repeat 2–3 times, and keep breathing normally.

Hip flexor stretch (front of hip)

How to do it: Kneel on one knee (use a cushion), with the other foot in front and knee bent to 90°. Keep your torso upright and gently tuck your pelvis under (as if zipping up tight jeans). Slowly shift your weight forward until you feel a stretch at the front of the hip of the back leg. Hold, then relax.

Glute stretch (figure four)

How to do it: Sit on a chair and cross the ankle of the stretching leg over the opposite thigh (just above the knee), making a “figure four.” Gently pull the uncrossed leg toward your chest until you feel a stretch in the buttock of the crossed leg. Hold, then switch sides. If this is hard on your hip, you can do a similar position in sitting (ankle on opposite knee, then gently lean forward).

Hip Adductors Stretch (inner thigh)

How to do it: Sit on the floor and place the bottom of your feet one against the other keeping your hands around your ankles. Next, place your forearms on your knees. Try to push your knees towards the floor as much as you can, until you feel the muscles stretching. Hold this position for 10 seconds.

Did you know?

You should check in with a doctor or physical therapist if hip pain is not improving after 4–6 weeks of sensible exercise and load changes.

Modifications for common hip conditions

These are general patterns, not personal medical advice.

Hip osteoarthritis

Prioritise strength and walking or cycling.
Use smaller ranges of motion that feel comfortable; avoid forcing deep squats or lunges.
Short, frequent walks may be better than one long walk.

FAI syndrome / labral problems

Watch for front of hip pinching with deep hip flexion, twisting, or squatting.
Use smaller ranges and avoid end ranges that provoke sharp symptoms.
Focus on hip and trunk strength, and movement quality.

Greater trochanteric pain syndrome / gluteal tendinopathy

Early on, avoid lying on the painful side, sitting with legs crossed, and standing with your hip “hanging” out to the side.
Emphasise controlled, mid range hip abductor loading and good standing alignment.

Clinical insight

Guidance highlights that adductor strength and smart load management are central, both for rehab and for prevention. Active programs that build inner thigh and hip strength, have better results than passive care alone.^{5 6 15}For hip-related groin pain, education and physiotherapist led care is effective, with arthroscopic surgery reserved for people who still struggle after non-surgical treatment. ^{7 8 9}

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