Best Exercises for Hip Pain Relief

Exercise is the single most effective treatment for most types of hip pain. That is not an opinion. A Cochrane review of the research found that exercise therapy reduces pain and improves function in hip osteoarthritis, and it is recommended as first-line treatment before considering medication or surgery.¹

The trick is doing the right exercises for your specific problem. A stretch that helps bursitis might aggravate a labral tear. A strengthening exercise that works for osteoarthritis might be too much too soon for an acute strain.

This guide organizes the best hip exercises by category and links to condition-specific pages where you can go deeper. Think of it as your exercise menu for hip pain.

Understanding Your Hip

Your hip is a ball-and-socket joint where the round head of your thigh bone (femur) sits in a cup-shaped socket in your pelvis (acetabulum). This design allows movement in every direction: forward, backward, sideways, and rotation.²

The hip stays stable thanks to a ring of cartilage (the labrum), strong ligaments, and layers of muscle. When any of these structures are injured, inflamed, or simply weak, pain follows.

The muscles that matter most for hip pain:

• Hip flexors (front of hip): Lift your knee. Often tight from sitting. See hip flexor exercises for targeted work.
• Gluteals (back and side): Power your stride and stabilize your pelvis. Weakness here is the most common finding in people with hip pain.³
• Adductors (inner thigh): Bring your legs together. Often overlooked in rehab.
• External rotators (deep in buttock): Turn your leg outward. Includes the piriformis.
• Hamstrings (back of thigh): Extend your hip. Work with glutes in walking and running.

A good hip exercise program addresses all of these muscle groups, not just the one that hurts.

Hip Stretches (Daily)

Hold each stretch for 30 seconds. Do 2 repetitions on each side. Stretching works best when your muscles are warm, so do these after a short walk or at the end of your day.

1. Half-Kneeling Hip Flexor Stretch

Kneel on one knee with your other foot flat in front of you. Tuck your tailbone and lean your hips forward until you feel a stretch in the front of your kneeling hip. This is the most commonly recommended hip stretch in physical therapy.

30 seconds, 2 times each side. For more hip flexor work, see our complete hip flexor exercise guide.

2. Figure-4 Piriformis Stretch

Lie on your back. Cross one ankle over the opposite knee. Pull the uncrossed leg toward your chest. You will feel a stretch deep in the buttock of the crossed leg. This targets the piriformis and deep external rotators.

30 seconds, 2 times each side.

3. Cross-Body IT Band Stretch

Stand and cross one leg behind the other. Lean your torso toward the front-leg side. You should feel a stretch along the outer hip and thigh of the back leg. This targets the tensor fasciae latae and IT band.

30 seconds, 2 times each side.

4. Butterfly Stretch (Adductors)

Sit with the soles of your feet together and your knees out to the sides. Gently press your knees toward the floor. Keep your back straight. This opens the inner thigh muscles.

30 seconds, 2 times.

5. Supine Hamstring Stretch

Lie on your back. Loop a towel around one foot and gently straighten that leg toward the ceiling. Keep a slight bend in the knee if needed. Feel the stretch along the back of your thigh.

30 seconds, 2 times each side.

Hip Strengthening Exercises (3-4x Per Week)

Gluteus medius weakness is the most common finding in patients with lateral hip pain, knee pain, and IT band syndrome.³ Strengthening this muscle is the foundation of most hip rehab programs.

6. Glute Bridge

Lie on your back with knees bent and feet flat on the floor. Squeeze your glutes and lift your hips toward the ceiling. Hold for 3-5 seconds at the top. Lower slowly.

3 sets of 12-15 reps. Progress to single-leg bridges when this feels easy.

The glute bridge is widely considered the single best starting exercise for hip pain. It strengthens your glutes without placing heavy loads on the hip joint.

7. Clamshell

Lie on your side with knees bent at 45 degrees. Keep your feet together and open your top knee like a clamshell. Control the movement in both directions.

3 sets of 15 each side. Progress by adding a resistance band above your knees.

8. Side-Lying Hip Abduction

Lie on your side. Keep your top leg straight and lift it about 45 degrees. Keep your hips stacked and do not roll backward. Lower with control.

3 sets of 12-15 each side.

9. Standing Hip Extension

Hold a chair for balance. Extend one leg straight behind you, squeezing the glute at the top. Do not arch your lower back.

3 sets of 12 each side.

10. Wall Sit

Place your back against a wall and slide down until your knees are bent at 45-60 degrees. Hold this position. It builds quad and glute endurance without impact.

3 sets of 20-30 seconds. Progress to 45 seconds.

11. Monster Walk (Banded)

Place a resistance band around your ankles. Get into a shallow squat position. Walk sideways, keeping tension on the band. This lights up the gluteus medius like nothing else.

3 sets of 10 steps each direction.

Hip Mobility Exercises (Daily or Pre-Workout)

Mobility work improves how your joint moves through its full range. Use these as a warm-up before exercise or as a daily movement practice.

12. Standing Hip Circles

Stand on one leg (hold a wall for balance). Make large, slow circles with the other leg. This takes your hip through its full range of motion.

10 circles each direction, each side.

13. 90/90 Hip Rotations

Sit on the floor in the 90/90 position (front leg bent 90 degrees in front, back leg bent 90 degrees to the side). Rotate your hips to switch sides. This builds both internal and external rotation.

10 total reps (5 each direction).

14. Cat-Cow with Hip Focus

On your hands and knees, alternate between arching your back (cow) and rounding it (cat). Add small hip circles at the bottom of each position.

10-15 reps.

If you do these exercises before bed, they can also help with nighttime hip pain.

Exercises by Condition

Not all hip pain is the same. Here is where to look for condition-specific exercise programs:

• Outer hip pain (bursitis): Hip bursitis exercises and treatment with phased progression from acute to return-to-activity
• Front hip pain (tight flexors): Hip flexor exercises with stretches and strengthening for desk workers and runners
• Pelvic and deep hip pain: Pelvic floor physical therapy for pain related to pelvic floor dysfunction
• Hip pain from sitting: Hip pain when sitting with desk exercises and ergonomic fixes

Sample Weekly Exercise Schedule

Day	What to Do	Time
Monday	Stretches + strengthening exercises	25 min
Tuesday	Stretches + 20-minute walk	30 min
Wednesday	Stretches + strengthening exercises	25 min
Thursday	Stretches + 20-minute walk or swim	30 min
Friday	Stretches + strengthening exercises	25 min
Saturday	30-minute walk or bike ride	30 min
Sunday	Gentle stretches and rest	15 min

Low-impact aerobic exercise like walking, cycling, and swimming is part of the plan because it promotes cartilage nutrition, reduces joint stiffness, and improves overall hip function.⁴

What to Avoid

Some exercises can make hip pain worse. Modify or skip these until your pain improves:

• ❌ Deep squats below 90 degrees (increases joint compression)
• ❌ Heavy lunges (excessive hip flexor load)
• ❌ High-impact running on hard surfaces
• ❌ Exercises that cause sharp or increasing pain
• ❌ Aggressive foam rolling directly on bony prominences

For more on foam rolling technique, see our foam rolling guide.

The rule of thumb: mild discomfort during exercise is acceptable. Sharp pain, pain that increases during the exercise, or pain that lingers for more than 2 hours afterward means you need to back off.

How Long Until These Exercises Help?

Starting Point	Expected Improvement
Mild stiffness or deconditioning	1-2 weeks
Moderate pain (bursitis, tendinopathy)	4-8 weeks
Osteoarthritis	6-12 weeks for significant improvement
Post-surgical (hip replacement)	12-24 weeks for full protocol

Consistency matters more than intensity. Doing these exercises every day at a manageable level beats pushing hard twice a week.

A 2014 Cochrane review confirmed that exercise produces clinically meaningful improvements in hip osteoarthritis pain and function.¹ The combination of stretching, strengthening, and aerobic exercise produces better outcomes than any single type alone.⁵

Warning Signs: When to See a Doctor

• Sharp pain in the groin with clicking or locking (possible labral tear or loose body)
• Inability to bear weight or walk
• Pain after a fall (fracture risk, especially in older adults)
• Progressive worsening despite 4 weeks of consistent exercise
• Night pain that does not improve with position changes
• Fever or redness over the hip joint
• Rapid, unexplained weight loss with hip pain

Frequently Asked Questions

What is the best exercise for hip pain?

The glute bridge is widely recommended as the single best starting exercise. It strengthens your glutes without placing heavy loads on the hip joint. From there, add clamshells, hip abduction, and stretches based on your specific condition.

Should I exercise if my hip hurts?

In most cases, yes. Gentle exercise improves pain and function for nearly all hip conditions. Avoid high-impact activities and anything that causes sharp pain. Modify rather than eliminate.

How often should I do hip exercises?

Stretches: daily. Strengthening: 3-4 times per week with rest days between sessions. Aerobic exercise (walking, cycling, swimming): 5 times per week for 20-30 minutes.

Can exercise cure hip arthritis?

Exercise cannot reverse cartilage damage, but it significantly reduces pain, improves joint function, and can delay the need for surgery. It is the first-line treatment recommended by every major medical organization.¹

Is walking good for hip pain?

Yes, for most causes of hip pain. Walk on flat surfaces, start with 10-15 minutes, and gradually increase. If walking through sharp pain, reduce your distance and consult a physical therapist.

What exercises should I avoid with hip pain?

Avoid deep squats, heavy lunges, high-impact running, and any exercise that causes sharp or worsening pain. Modify movements to a pain-free range rather than eliminating exercise entirely.

Related Conditions

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Footnotes

1. Fransen M, et al. “Exercise for osteoarthritis of the hip.” Cochrane Database Syst Rev. 2014;(4):CD007912. ↩ ↩² ↩³

2. American Academy of Orthopaedic Surgeons (AAOS). “Hip Anatomy.” ↩

3. Reiman MP, et al. “A literature review of studies evaluating gluteus maximus and gluteus medius activation during rehabilitation exercises.” Int J Sports Phys Ther. 2012;7(5):524-30. ↩ ↩²

4. Arthritis Foundation. “Benefits of Exercise for Hip Osteoarthritis.” ↩

5. American Physical Therapy Association. “Clinical Practice Guidelines for Hip Osteoarthritis.” ↩