By Professional Physical Therapy

Severe hip pain can make even the simplest daily activities—walking, sitting, or climbing stairs—feel challenging. Whether it stems from arthritis, muscle strain, or overuse, the discomfort can significantly impact your quality of life.

The good news: targeted exercise is one of the most effective, non-invasive ways to manage and reduce hip pain. With the right combination of stretching, strengthening, and mobility work, you can improve function, reduce stiffness, and get back to doing what you love.

Safe, evidence-based movement strategies can support recovery and long-term joint health. Below is a guide to the most effective exercises for hip pain relief.

What Causes Hip Pain in the First Place?

Chronic hip pain can stem from a number of conditions and lifestyle factors. Common causes of hip pain include:

• Osteoarthritis
• Bursitis
• Tendonitis
• Muscle imbalances or strain

Regardless of the cause, exercise plays a key role in recovering from hip pain. Proper movement helps:

• Strengthen the muscles that support the hip joint
• Improve flexibility and range of motion
• Enhance joint stability
• Reduce stiffness and inflammation

When done correctly, exercise not only relieves pain but also may help prevent future injury.

Before You Start: Safety Tips

Before beginning any exercise program, it’s important to take a few precautions:

• Consult with a licensed physical therapist or healthcare provider
• Start with low-impact movements
• Focus on proper form over intensity
• Wear supportive footwear
• Always warm up before exercising

These steps ensure you’re building strength safely without aggravating your symptoms.

Best Stretches for Hip Pain Relief

Stretching helps reduce tension, improve flexibility, and promote better movement patterns.

Hip Flexor Stretch

This stretch targets the front of the hip, which is a common tight spot.

How to do it:

• Kneel on one knee with the other foot in front
• Gently push your hips forward
• Hold for 20–30 seconds per side

Figure-4 Stretch (Standing or Seated)

Targets the piriformis and glutes — muscles that frequently contribute to deep hip pain and tightness.

How to do it (seated):

• Sit upright in a sturdy chair
• Cross one ankle over the opposite knee, forming a figure-4 shape
• Gently press down on the crossed knee while leaning slightly forward
• Hold for 20–30 seconds per side

Modification: If balance is a concern, do this stretch seated rather than standing. The seated version provides the same benefit with more stability.

Knee-to-Chest / Heel Slide

A gentle floor-based stretch that relieves tightness in the hip flexors and lower back without loading the joint.

How to do it:

• Lie on your back with both knees bent and feet flat on the floor
• Slowly slide one heel away from you until your leg is straight, then draw it back in
• Alternatively, pull one knee gently toward your chest and hold for 20–30 seconds
• Repeat on both sides

Good for tight hip flexors and lower back tension. Especially useful first thing in the morning when stiffness tends to be at its worst.

External Hip Rotation Stretch (Seated or Lying)

Helps improve rotational mobility in the hip joint and reduces tension in the outer hip and glute.

How to do it:

• Lie on your back with both knees bent
• Let one knee fall outward toward the floor, keeping your foot in place
• Hold for 20–30 seconds, then return to center
• Repeat on both sides

Note: This stretch may not be appropriate after recent hip surgery — check with your physical therapist before performing it.

Butterfly Stretch

Ideal for loosening the inner thighs and hip flexors.

How to do it:

• Sit with the soles of your feet together
• Let your knees fall outward
• Gently press down with your elbows
• Hold for 20–30 seconds

Piriformis Stretch

Helpful for relieving tension that may contribute to sciatic pain.

How to do it:

• Lie on your back with knees bent
• Cross one ankle over the opposite knee
• Pull the supporting leg toward your chest
• Hold for 15–30 seconds

Best Strengthening Exercises for Hip Pain

Strengthening the muscles around your hip improves stability and reduces stress on the joint. The below exercises are some of the best strengthening movements to help reduce hip pain.

Glute Bridge

This exercise strengthens the glutes, which play a key role in supporting the hips.

How to do it:

• Lie on your back with knees bent
• Lift your hips until your body forms a straight line
• Hold briefly, then lower slowly

Squats (Chair-Assisted)

Strengthens the hamstrings, quadriceps, and hips — key muscles that stabilize the hip joint.

How to do it:

• Stand in front of a sturdy chair with feet shoulder-width apart
• Slowly lower yourself as if you’re about to sit, keeping your chest upright
• Lightly touch the chair, then press through your heels to stand
• Repeat 8–12 times

Clamshell

Targets the hip abductors for better alignment and control.

How to do it:

• Lie on your side with knees bent
• Keep your feet together and lift your top knee
• Avoid rotating your hips
• Perform 10–15 reps per side

Side-Lying Leg Lift

Strengthens the outer hip muscles.

How to do it:

• Lie on your side with legs straight
• Lift your top leg without rotating your hips
• Lower slowly and repeat 10–15 times

Mobility and Balance Exercises

Improving mobility and balance helps you move more confidently and reduces injury risk. Exercises include:

Standing Hip Abduction

Enhances balance and hip strength.

How to do it:

• Stand upright, holding a chair for support
• Lift one leg out to the side
• Keep your torso stable
• Perform 10–15 reps per leg

Modified Plank (Bird Dog)

A core and glute activation exercise that builds stability without placing excessive load on the hip joint — ideal for those who are not yet ready for full planks or heavier movements.

How to do it:

• Start on all fours with wrists below your shoulders and knees below your hips
• Extend your right arm forward and your left leg back simultaneously, keeping your hips level
• Hold for 3–5 seconds, then return to start
• Alternate sides for 8–10 reps each

Mobility Drills for Better Movement

Mobility work goes beyond simple stretching—it trains your hip joint to move freely through its full range of motion. Adding these drills helps reduce stiffness and makes everyday movements feel easier.

Hip Circles (Standing)

Promotes joint lubrication and loosens the muscles and connective tissue surrounding the hip.

How to do it:

• Stand with feet shoulder-width apart, hands on hips
• Slowly rotate your hips in a wide circle, starting small and gradually increasing the range of motion as you warm up
• Complete 5–10 circles in each direction

Move slowly and with control — this is not meant to be a fast exercise. Focus on feeling the full arc of the movement.

Hip Flexion March

A simple standing drill that activates the hip flexors and improves hip mobility.

How to do it:

• Stand tall, holding a chair or wall for balance if needed
• Slowly lift one knee toward your chest, pause briefly at the top, then lower
• Alternate legs for 10–15 reps per side

Note on range: Keep your knee lift at or below hip height unless your physical therapist has cleared you for a higher range. Lifting too high before you’re ready can strain the hip flexor.

Heel-to-Toe Rocking

A low-impact drill that improves balance and activates the stabilizing muscles around the hip and ankle. Works well as a warm-up or cool-down movement.

How to do it:

• Stand with feet hip-width apart near a wall or chair for support
• Slowly shift your weight forward onto your toes, then rock back onto your heels
• Move smoothly between positions for 10–15 repetitions

Cat-Cow Stretch

Promotes flexibility in the spine and hips.

How to do it:

• Start on all fours
• Alternate between arching and rounding your back
• Move slowly and with control

How Often You Should Do These Exercises

Aim for 3–4 sessions per week to start. Begin with fewer reps and shorter hold times, then progress gradually as your strength and mobility improve. Listen to your body: mild discomfort during exercise is normal, but sharp or worsening pain is a signal to stop and consult a professional.

Track your progress: Look for improvements in range of motion, ease of daily activities, and reduction in pain over a 2–4 week period. If pain isn’t improving or gets worse, it’s time to see a physical therapist.

Will hip pain go away with exercise?

It depends on the cause, but for the most common conditions, the answer is yes, with time and consistency. Conditions like osteoarthritis, bursitis, tight hip flexors, and muscle imbalances all tend to respond well to a structured exercise program. Physical therapy for hip bursitis and other conditions is often recommended as a targeted approach to ensure exercises are appropriate for the condition and support safe recovery. Most people experience meaningful pain reduction within 4–8 weeks of regular, targeted movement. That said, exercise works best when it’s matched to your specific diagnosis—what helps one condition can sometimes aggravate another.

If you’re not seeing improvement after a few weeks of consistent effort, or if your pain is severe, a physical therapist can help identify what’s going on and adjust your program accordingly.

When to See a Physical Therapist for Hip Pain

If your hip pain remains persistent, worsens, or interferes with daily activities, it’s time to seek physical therapy. A licensed physical therapist can:

• Identify the root cause of your pain
• Develop a personalized treatment plan
• Guide you through safe, effective exercises

Get Expert Hip Pain Treatment at Professional PT

Exercises are a powerful tool — but they work best when they’re matched to your specific diagnosis, movement patterns, and goals. At Professional Physical Therapy, our licensed physical therapists specialize in hip pain and create individualized treatment plans to reduce pain, restore mobility, and prevent recurrence.

Book an appointment for hip rehabilitation today.