Best 15 Exercises and Stretches for Hip Pain

Overview

Hip pain is an issue many people experience at some point in their lives. It can come from various causes, ranging from muscle strain to joint issues, arthritis, or even problems in surrounding areas like the lower back.

The hips are vital for mobility, bearing much of the body’s weight and allowing for a range of movements such as walking, bending, and rotating. When pain sets in, it can interfere with daily activities and reduce overall quality of life.

Today, we are here with a detailed guide of all the tried and tested 15 exercises to relieve your hip pain. You can also look at our list of yoga poses for hip.

Warm-Up Before Exercising

 Before you start your hip exercises, it’s important to warm up your body. A quick and easy way to do this is to start with a brisk 5-10-minute walk to get your blood flowing.

Next, try some leg swings. Stand on one leg and gently swing the other leg forward and backward like a pendulum. Switch sides after about 15 seconds. This helps stretch your hip flexors and hamstrings.

Stand with your feet shoulder-width apart and rotate your hips in a circular motion, both clockwise and counterclockwise. This gentle hip circling helps loosen up the joint and prepare it for more intense movements.

Taking these few minutes to warm up will help you get the most out of your workout and reduce your risk of injury. 

15 Exercises to Relieve Hip Pain

1. Bridges

Bridges activate the glutes and hamstrings while stabilizing the hips and lower back. 

How to Do It: 

Lie on your back with your knees bent and feet flat on the floor. Press through your heels and lift your hips toward the ceiling. Lower slowly and repeat. Repeat it 10–12 reps per side for 2–3 sets. 

2. Clamshells

This movement targets the glutes and stabilizes the hip joint. 

How to Do It: 

Lie on your side with your knees bent at a 90-degree angle. Keep your feet together and lift your top knee, then lower it back down. Repeat it 10–12 reps per side for 2–3 sets. 

3. Side-Lying Leg Lifts 

Side-lying leg lifts are a fantastic exercise to strengthen the outer hips, particularly the gluteus medius, which plays a crucial role in stabilizing the hip joint. Strengthening this area can help prevent or reduce pain caused by imbalances or weakness. This exercise is simple, low-impact, and great for targeting hip muscles without putting stress on the joints. 

How to Do It: 

Begin by lying on your side on a comfortable surface, such as a yoga mat. Keep your legs straight and stacked on top of each other. Rest your head on your bottom arm for support, and place your top hand on the floor in front of you for balance. Slowly lift your top leg upward, keeping it straight and aligned with your body. Go as high as is comfortable without twisting your torso. Pause briefly at the top, then lower your leg back down with control. Avoid letting your leg drop too quickly, as controlled movement increases effectiveness. Repeat the movement for 10–12 repetitions before switching to the other side. 

4. Hip Flexor Stretch

The hip flexor stretch is a critical movement for alleviating tightness in the front of the hips, an area that often becomes stiff due to prolonged sitting or overuse. Tight hip flexors can lead to pain not only in the hips but also in the lower back and pelvis. This stretch helps lengthen these muscles, improving flexibility and relieving tension. 

How to Do It: 

Start in a kneeling position, with your right knee on the ground and your left foot placed firmly in front of you, creating a 90-degree angle with your knee. Keep your torso upright and your hands resting on your hips or your front knee for support. Gently push your hips forward until you feel a stretch in the front of your right hip. Be sure to keep your chest lifted and your back straight, avoiding any arching in your lower back. Hold the stretch for 20–30 seconds, breathing deeply to help your muscles relax. Switch sides and repeat with the left knee on the ground and your right foot forward. 

5. Seated Figure-Four Stretch

The seated figure-four stretch is highly effective for releasing tightness in the piriformis muscle, which is located deep in the gluteal region. When this muscle is tight, it can cause hip pain or even contribute to sciatica. This stretch also targets the outer hips and lower back, making it a versatile addition to your routine. 

How to Do It: 

Sit on a sturdy chair with your feet flat on the ground and your back straight. Lift your right leg and cross your right ankle over your left knee, forming a “figure-four” shape with your legs. Place one hand on your crossed leg’s ankle and the other on your crossed knee. Slowly lean forward from your hips while keeping your back straight, pressing gently on your crossed knee. You should feel a deep stretch in your glutes and outer hip on the right side. Hold the position for 20–30 seconds, breathing deeply to help release tension. Switch sides and repeat with your left leg crossed over your right knee. 

6. Standing Hip Abductions 

Standing hip abductions are highly effective for targeting the outer hip muscles, particularly the gluteus medius. Strengthening these muscles helps stabilize the hip joint and can reduce strain caused by imbalances. This exercise also improves balance, which is essential for activities such as walking or climbing stairs. 

How to Do It: 

Stand tall next to a wall or sturdy surface, such as a chair, for balance. Keep your feet hip-width apart and your posture upright. Gently lift one leg out to the side while keeping your torso straight and your standing leg firm. Avoid leaning to the side or tilting your upper body—focus on isolating the movement to your hip. Slowly lower your leg back to the starting position, maintaining control throughout the movement. Switch legs after completing the desired repetitions. For an added challenge, use a resistance band around your thighs or ankles. 

7. Supine Hip Rotations

Supine hip rotations are gentle exercises designed to increase mobility in the hip joint. This movement helps loosen tight muscles and reduce stiffness, making it a great choice for you, if you are experiencing mild discomfort or a limited range of motion. The exercise is low-impact, making it suitable for beginners or individuals recovering from an injury. 

How to Do It: 

Lie flat on your back on a comfortable surface, such as a yoga mat. Bend your knees and place your feet flat on the ground, about hip-width apart. Rest your arms by your sides for support. Slowly let both knees fall to one side while keeping your shoulders flat on the floor. Hold this position for a few seconds, then return to the center. Repeat the motion on the opposite side. Perform the movement at a slow and steady pace to prevent jerking or twisting your spine.

8. Pigeon Pose (Modified) 

The pigeon pose is a popular yoga stretch that targets multiple areas, including the glutes, hip flexors, and lower back. Opening up the hips helps relieve tension and tightness, particularly for those who sit for extended periods or have tight hip muscles. 

How to Do It: 

Begin on your hands and knees in a tabletop position. Bring your right knee forward, placing it behind your right wrist. Allow your right shin to angle diagonally so that your ankle is near your left hip. Extend your left leg straight behind you, keeping the top of your foot flat on the floor. As you settle into the stretch, lower your torso slightly toward the floor to deepen the stretch in your hips and glutes. Hold the pose for 20–30 seconds, breathing deeply throughout, then switch sides. If this pose feels too intense, modify it by placing a cushion under your hips or keeping your torso upright. 

9. Standing Hip Extensions

Standing hip extensions are a simple exercise that targets the gluteus maximus and the muscles at the back of the hip. By strengthening these areas, this exercise helps improve hip stability and overall mobility. It’s a great option for those looking to build strength in the posterior chain without the need for heavy equipment. 

How to Do It: 

Stand tall with your hands resting on a sturdy surface, such as the back of a chair or a countertop, for support. Position your feet hip-width apart and engage your core for stability. Slowly extend one leg straight behind you, keeping your knee straight and your upper body upright. Focus on squeezing your glutes as you lift your leg. Return your leg to the starting position in a slow and controlled manner, then repeat on the other side. 

10. Quadruped Hip Circles 

It is a dynamic exercise that promotes hip mobility and strengthens the muscles surrounding the hip joint. It warms up the hips and increases circulation, making it an excellent addition to a warm-up routine or a rehabilitation program.

How to Do It: 

Start on your hands and knees in a tabletop position, with your hands directly under your shoulders and your knees under your hips. Engage your core to stabilize your torso. Lift one knee off the ground and move it in a slow, controlled circular motion, as if drawing a circle in the air with your knee. Perform several circles clockwise, then switch to counterclockwise. Repeat the movement on the opposite leg. 

11. Butterfly Stretch 

The butterfly stretch is a gentle way to open the hips and stretch the inner thighs. It’s especially helpful for releasing tightness in the groin area, which can indirectly affect hip mobility and cause discomfort. 

How to Do It: 

Sit on the floor with your legs bent and the soles of your feet pressed together. Hold your feet with your hands and gently press your knees toward the floor. Keep your back straight and avoid slouching. You may feel a deep stretch along your inner thighs and hips. Hold the stretch for 20–30 seconds, breathing deeply throughout. If you have difficulty keeping your back upright, try sitting on a cushion or rolled towel to elevate your hips slightly. This position makes it easier to maintain good posture. 

12. Froggy Stretch

The froggy stretch is another excellent stretch for opening the hips and increasing flexibility in the inner thighs and groin. This exercise also helps reduce tension in the lower back, which can contribute to hip pain.

How to Do It: 

Start on all fours (hands and knees) with your knees spread wide apart and your feet turned outward. Slowly lower your hips toward the floor while keeping your knees in line with your ankles. You should feel a deep stretch in your inner thighs and hips. Rest your forearms on the ground for additional support. Hold the position for 20–30 seconds, being careful not to overstretch or force the movement. This stretch is particularly effective for people who sit for extended periods, as it counters tightness caused by prolonged sitting.

13. Hip Marching

Hip marching is a simple yet effective seated exercise to improve hip mobility and activate the hip flexor muscles. It’s ideal for individuals with limited mobility or those recovering from an injury, as it can be done from a chair.

How to Do It: 

Sit on a sturdy chair with your feet flat on the ground and your back straight. Slowly lift one knee toward your chest, keeping your foot off the ground. Lower the leg back down and repeat with the other side, mimicking a marching motion. Continue alternating legs for 10–15 repetitions per side. Focus on smooth, controlled movements and avoid leaning backward as you lift your knees. This exercise can also strengthen your core, which plays a crucial role in stabilizing the hips.

14. Fire Hydrants

Fire hydrants target the glutes, specifically the gluteus medius, which is essential for hip stability. This exercise also improves the range of motion in the hip joint and strengthens the surrounding muscles to reduce strain on the hips.

How to Do It: 

Start on all fours in a tabletop position with your hands directly under your shoulders and your knees under your hips. Keeping your knee bent at a 90-degree angle, lift one leg out to the side until it’s parallel to the ground. Avoid twisting your torso or arching your back during the movement. Slowly return your leg to the starting position and repeat. Complete 10–12 repetitions per side for 2–3 sets. Fire hydrants can feel challenging, but they’re highly effective for strengthening weak glute muscles and relieving hip pain caused by instability.

15. Dead Bug

The dead bug exercise is a core-strengthening movement that indirectly supports the hips by stabilizing the pelvis. A strong and stable core reduces unnecessary pressure on the hip joints, making this exercise a valuable addition to your routine.

How to Do It: 

Lie on your back with your arms extended straight toward the ceiling and your legs bent at a 90-degree angle so your knees are directly above your hips. Slowly lower your right arm and left leg toward the floor while keeping your back flat against the ground. Return to the starting position and repeat with the opposite arm and leg. Alternate sides for 10–12 repetitions per side. Focus on controlled movements and avoid arching your back, as this can diminish the exercise’s effectiveness. The dead bug is particularly useful for those with hip pain caused by pelvic instability or muscle imbalances.

Tips for Exercising Safely 

When you’re dealing with hip pain, it’s important to be gentle with yourself. Don’t rush through exercises. You should take your time and focus on smooth, controlled movements. Remember, a little discomfort is normal, but if something hurts, stop and rest.

To see real improvement, try to stick to a routine of 3-5 times a week. And don’t forget to breathe! Deep, steady breaths can help relax your body and mind, making your workouts more effective. You can also combine these exercises with home remedies for hip pain.

Takeaways

Hip pain shouldn’t limit your movement or daily activities. By adding these targeted exercises into your routine, you can strengthen, stretch, and support the muscles around the hips, promoting better mobility and reducing discomfort.

Take your time, listen to your body, and remember that consistency is key to long-term results.