Unlock Hip Health: Essential Exercises to Boost Mobility and Relieve Pain

Master the art of properly strengthening and stretching your muscles to eliminate hip pain and stiffness for good.

Why Prioritize Hip Joint Exercises?

Movement is vital for maintaining healthy joints. Regular physical activity benefits cartilage health, while strong and flexible muscles surrounding the hips reduce injury risks during sports and daily activities.

Hip exercises are recommended both as preventive measures and therapeutic approaches for conditions like osteoarthritis—the thinning of cartilage between bones.

For instance, a review analyzing 77 studies with nearly 6,500 participants found that eight weeks of targeted exercise significantly reduced pain, improved joint function, and enhanced life quality in osteoarthritis patients.

The exercises outlined below will warm up the muscles around your hips, alleviate pain, and gently increase your range of motion.

However, it’s important to assess your condition and capabilities before starting any new routine.

When to Avoid Exercising

Hip discomfort isn’t always due to osteoarthritis. It can stem from overuse injuries like iliotibial band inflammation after excessive running or muscle strains from heavy leg curls.

If your hips hurt following a workout, it’s best to rest and allow your body to heal. Resume exercises only once discomfort has fully subsided and movements no longer cause pain.

Consult a healthcare professional before exercising if you experience any of the following:

• Pain lasting more than a week despite rest
• Fever accompanying the pain
• Sudden hip pain with a history of sickle cell anemia
• Pain affecting both hips or multiple joints

Recommended Hip Joint Exercises

We curated these exercises from the UK National Health Service (NHS) guidelines, a clinical trial on hip osteoarthritis treatment, and physiotherapist Dr. Jo's popular YouTube channel.

1. Lying Knee Bends

Gently warm up your thigh muscles with this exercise, which you can even do in bed.

Lie on your back with legs straight. Slowly bend one knee, sliding your foot towards your buttocks. Straighten the leg and repeat five times per side.

2. Knee-to-Chest Pulls

This movement enhances gluteal muscle flexibility.

Lie on your back with knees bent and feet flat. Lift one leg and pull the knee towards your chest using your hands. Hold for three seconds, then lower the foot. Repeat five times per leg.

3. Side Leg Raises

Strengthen your middle gluteal muscles with this exercise.

Stand sideways next to a chair or wall for support. Raise your straight leg sideways as high as comfortable, then lower it. For added challenge, use a resistance band anchored low and looped around your ankle. Perform 5–10 reps per leg.

4. Isometric Hip Abduction Against the Wall

This exercise targets the middle glutes.

Stand with your right side close to a wall. Bend your right hip and knee at 90 degrees, pressing your thigh into the wall. Push firmly for 5–10 seconds, relax, and repeat 15 times per side.

5. Backward Leg Extensions

Activate your glute muscles by standing facing a chair or wall. Lift one leg backward, squeezing your glutes, then return to start. Use a resistance band around your ankle for extra intensity. Perform 12–15 reps per leg.

6. Glute Bridges

Strengthen your glutes and hamstrings with this foundational move.

Lie on your back with knees bent and feet flat. Lift your hips, forming a straight line from shoulders to knees, squeeze your glutes at the top, then lower. For a greater challenge, lift one foot off the ground and bridge using one leg. Do 10–15 reps per leg.

7. Clamshells

Improve hip mobility and strengthen middle glute muscles.

Lie on your side with knees bent and stacked. Lift the top knee towards the ceiling while keeping feet together, then lower. Add a resistance band just below the knees for more resistance. Complete 12–15 reps per side.

8. Squats

Build strength in your thighs and glutes.

Stand with your back to a stable surface about 20 inches high. Feet shoulder-width apart, toes slightly outward. Keep your back straight and lower yourself to lightly touch the surface, then stand back up. Use a resistance band above the knees to engage your hip abductors. Perform 10–15 repetitions.

9. Side-Lying Leg Adduction

Strengthen the inner thigh muscles.

Lie on your right side, left leg bent with foot flat on the floor. Lift the right leg straight up slightly, hold for a second, then lower. Repeat 10–15 times per side.

10. Prone Leg Lifts

Target your glutes while lying on your stomach.

Lie face down, legs straight, toes tucked under. Lift one leg off the floor, hold briefly, then lower slowly. Use a resistance band around your ankles for added difficulty. Perform 10–15 reps per leg.

11. Seated Hip Flexion

Strengthen hip flexor muscles.

Sit upright on a chair with feet flat. Lift one knee as high as possible, hold briefly, then lower. Repeat 10 times per leg.

12. Stationary Lunges

Enhance leg and glute strength while improving balance.

Stand tall with hands on hips. Step one foot forward and lower your body until the front thigh is parallel to the floor. Keep your back straight and front heel grounded. Return to standing and repeat 10–12 times per leg.

13. Hip Flexor Stretch on One Knee

Stretch tight hip flexors, especially beneficial for those sitting long hours.

Kneel on one knee with a cushion underneath. Tilt your pelvis backward and gently shift hips forward until you feel a stretch in the front hip. Hold for 20–30 seconds and switch sides.

14. Glute Stretch

Release tension in your glute muscles.

Lie on your back with knees bent and feet flat. Cross one ankle over the opposite thigh, just above the knee, and gently pull the uncrossed leg toward your chest. Hold for 20–30 seconds per side.

15. Butterfly Stretch

Open up deep hip rotators and inner thigh muscles.

Sit with soles of your feet together, knees bent outward. Bring your feet close to your pelvis and gently press your knees toward the floor. Relax and repeat five times.

How Often Should You Perform These Exercises?

Engage in these movements daily, starting with one set per exercise and gradually increasing to three sets. Incorporate resistance bands with varying tension levels to progressively challenge your muscles.

Complement your routine with simple lifestyle habits such as walking 20–30 minutes daily, opting for stairs over elevators, and staying active during breaks.

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