15 Best Exercises for Hip Pain

July 13, 2018

Disclaimer: This article is for informational purposes only and does not constitute medical advice. If you are experiencing significant hip pain, consult a licensed physical therapist or physician before beginning any exercise program. Individuals with hip injuries, post-surgical conditions, or severe arthritis should receive personalized guidance from a healthcare professional.

Hip pain is one of the most common complaints among adults over 35 — and one of the most treatable with the right movement approach. Most hip pain isn't structural damage requiring surgery. It's muscular imbalance, tightness, and weakness that develops from sedentary habits, repetitive movement patterns, or accumulated stress on the joint.

The exercises below are drawn from physical therapy protocols for hip pain management. They address the most common contributors: tight hip flexors, weak glutes, restricted hip rotation, and poor pelvic stability. Perform them on a well-cushioned surface — the Gorilla Mats Large Exercise Mat provides the 10mm of padding that makes floor-based therapeutic exercises significantly more comfortable for sensitive hips.

Before You Begin

• Warm up for 5–10 minutes with gentle walking or light cycling
• Never push through sharp or shooting pain — mild discomfort is expected, pain is not
• Work within a pain-free range of motion; progress gradually over weeks, not days
• If a specific exercise aggravates symptoms, skip it and consult your physical therapist

Hip Flexor & Mobility Exercises

1. Supine Knee-to-Chest

Lie on your back. Bring one knee to your chest, clasping hands around the shin (not the knee joint). Hold 20–30 seconds, then switch. Gently stretches the hip flexor and glute on the bent-leg side. Start every session with this exercise.

2. Figure-Four Stretch (Supine Pigeon)

Lie on back, knees bent. Cross one ankle over the opposite knee, forming a "4" shape. Flex the foot of the crossed leg. For a deeper stretch, clasp hands behind the uncrossed thigh and gently pull toward your chest. Hold 30–60 seconds per side. Addresses piriformis tightness — one of the primary contributors to deep hip pain.

3. Hip Flexor Lunge Stretch

Kneel on one knee (cushion under the kneeling knee — this is where a padded mat matters). The other foot steps forward to a 90-degree position. Shift your hips slightly forward until you feel a stretch in the front of the back hip. Hold 30–45 seconds per side. Releases the psoas and iliacus, which become chronically shortened from sitting.

4. Butterfly Stretch

Seated with soles of feet together, knees falling to sides. Hold ankles and gently press knees toward floor. Hold 30–45 seconds. Do not bounce — this is a sustained, gentle stretch. Targets inner thigh (adductor) tightness that contributes to hip impingement.

5. Hip Circles (Supine)

Lie on back. Bring one knee to 90 degrees and slowly draw large circles with the knee, rotating at the hip joint. 10 circles in each direction, per side. Lubricates the hip joint and improves range of motion gently.

Glute & Hip Stabilizer Strengthening

6. Glute Bridge

Lie on back, knees bent, feet flat. Press through heels and raise hips until body forms a straight line from knees to shoulders. Hold 2 seconds at top. Lower slowly. 3 sets of 15. Foundational glute exercise that reduces hip stress by improving posterior chain function.

7. Clamshell

Lie on side, knees bent at 45 degrees, hips stacked. Keeping feet together, raise the top knee as high as possible without rotating the pelvis. Lower slowly. 3 sets of 15 per side. Targets gluteus medius — the hip stabilizer most responsible for preventing hip drop during walking and running.

8. Side-Lying Hip Abduction

Lie on side, bottom knee slightly bent for stability, top leg straight. Lift the top leg 30–40 degrees, hold 1 second, then lower slowly. 3 sets of 15 per side. Strengthens hip abductors, reducing lateral hip pain and IT band tension.

9. Donkey Kick

On all fours, wrists under shoulders. Keeping knee bent at 90 degrees, drive one foot toward the ceiling by contracting the glute. Lower slowly. 3 sets of 15 per side. Targets gluteus maximus in a hip extension pattern that translates directly to walking mechanics.

10. Fire Hydrant

Same start position as donkey kick. Lift one knee out to the side (like a dog at a fire hydrant), keeping the knee at 90 degrees. Return slowly. 3 sets of 15 per side. Strengthens hip external rotators and abductors.

Hip Flexor Activation & Control

11. Dead Bug

Lie on back, arms pointing toward ceiling, knees at 90 degrees (table-top position). Lower the right arm overhead and the left leg toward the floor simultaneously, keeping lower back pressed flat. Return and switch sides. 3 sets of 10 per side. Develops deep core stability that protects the hip joint during functional movement.

12. Seated Hip Flexion

Sit upright in a chair. Lift one knee toward your chest against light resistance (a hand pressing down on the thigh). Hold 2 seconds. Lower. 3 sets of 12 per side. Strengthens the hip flexor muscle group in a pain-free pattern for many people who cannot perform lunge-based hip flexor work.

Hip Rotation & Mobility Drills

13. 90/90 Hip Stretch

Sit on the floor with both knees bent at 90 degrees — one knee in front, one to the side (like the letter "L"). Sit tall with equal weight through both sitting bones. Hold 60 seconds, then rotate to the other side. One of the most comprehensive hip mobility exercises available. The padded mat surface makes holding this position significantly more comfortable.

14. Standing Hip Internal Rotation

Stand near a wall for balance. Shift weight to one leg. Rotate the knee of the standing leg inward (internal rotation), then outward. Controlled movement, 10–15 repetitions per side. Restores hip rotation range of motion often lost with hip pain.

15. Lateral Lunge

Stand tall. Step wide to the right, bending the right knee and pushing hips back as the left leg stays straight. Feel the stretch in the left inner thigh and load in the right hip. Push back to start. 3 sets of 10 per side. Addresses hip mobility in the frontal plane — often neglected in standard exercise routines and commonly restricted in people with hip pain.

Building Your Routine

For hip pain management, consistency matters more than intensity. A daily 15–20 minute routine covering mobility, strengthening, and rotation work will produce meaningful change within 4–6 weeks for most people with non-structural hip pain.

Suggested 3-day-per-week progression:

• Day 1: Exercises 1–5 (mobility focus), 6–8 (strengthening)
• Day 2: Exercises 9–12 (strengthening), 13–15 (rotation)
• Day 3: Full routine at reduced sets (maintenance)

Performing these exercises on a cushioned mat is not optional for sensitive hips. Hard floor surfaces make exercises 3, 5, 10, 11, and 13 genuinely painful — which leads to form compensation and reduced effectiveness. The Gorilla Mats Large Exercise Mat provides 10mm of cushion that protects hip bones, knees, and lateral surfaces during all floor-based work.

Frequently Asked Questions About Hip Pain & Exercise

What exercises should I avoid with hip pain?

During an acute flare, avoid deep hip flexion (full squats below parallel), high-impact activities (running, jumping), and any movement that produces sharp or shooting pain. Once pain has reduced to mild discomfort, progressive loading through the exercises above is typically safe and beneficial. Always work within a pain-free range and progress gradually.

How long does hip pain take to improve with exercise?

For muscular hip pain (the most common type), consistent exercise targeting the glutes, hip flexors, and stabilizers typically produces noticeable improvement within 4–8 weeks. Structural issues — hip impingement (FAI), labral tears, or arthritis — may take longer and require additional treatment. Patience and consistency are essential: rushing progression extends recovery time rather than shortening it.

Is walking good for hip pain?

Generally yes — walking is one of the most recommended activities for non-specific hip pain. It provides low-impact loading that stimulates joint fluid circulation and maintains the movement patterns that disuse causes to deteriorate. Start with flat surfaces, comfortable shoes, and shorter distances, then build duration and pace as tolerated.

Does mat thickness matter for hip pain exercises?

Significantly. The lateral hip (greater trochanter), tailbone, and knees are bony prominences that press against the floor during side-lying and kneeling exercises. On hard surfaces without adequate padding, these contact points become painful pressure points that distract from proper exercise execution. A 10mm mat — like the Gorilla Mats Large Exercise Mat — distributes that pressure and allows you to hold positions long enough to be therapeutically effective.

Should I use heat or ice for hip pain before these exercises?

Before exercise: heat (10–15 minutes) to improve tissue extensibility and reduce stiffness — particularly helpful for morning sessions or after extended sitting. After exercise: ice (10–15 minutes) if the area feels inflamed or swollen. Chronic hip pain with no acute inflammation often responds better to heat alone; acute injuries or post-exercise inflammation respond better to ice. When in doubt, ask your physical therapist.

Can I do these exercises if I have hip arthritis?

Most of these exercises are appropriate for osteoarthritis of the hip, though range of motion should be adjusted to stay pain-free. Exercise is among the most evidence-supported treatments for hip OA — it maintains joint mobility, strengthens the surrounding musculature, and may reduce pain levels over time. Work with a physical therapist for a program tailored to your specific presentation.

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