Stretches for Hip Pain

There are many possible causes of hip pain, starting from muscle strains and injuries to arthritis and inflammatory disorders. However, gently exercising the hips can often help relieve pain and restore mobility.

In this article, we describe 14 exercises which will help strengthen the hips, improve joint mobility, and relieve hip pain.

Considerations before starting

Flexibility and strength exercises are key to relieving hip pain. Although these exercises may end in temporary discomfort, they ought to not cause or aggravate pain. If an exercise causes pain, stop doing it or try going at a slower or gentler pace.

Individuals who have recently had a hip replacement should consult a doctor or physiotherapist before performing any of the exercises below.

Exercises 1–4

The first four exercises stretch the muscles round the hip which may help reduce stiffness and improve joint mobility.

A person should perform these exercises sometimes once they are feeling the smallest amount amount of pain and stiffness. an honest time to try to to them is after a warm shower or bath when the muscles are most relaxed.

Begin with one or two exercises each day 3 times every week . If this feels comfortable, try doing several exercises once each day .

Exercises 5–14

The aim of those exercises is to strengthen the hip muscles to raised support the hip which may help relieve pain.

Resistance training may be a sort of exercise for developing muscular strength. In resistance training, an individual uses either low weights or their body mass to make resistance for his or her muscles to figure against.

People who experience hip pain or discomfort for quite an hour following these exercises should reduce the amount of repetitions accordingly.

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1. Knee lift

Knee lift gif

To perform knee lifts:

  • Lie on the rear , extending both legs flat along the ground .
  • Keeping the left leg straight, pull the proper knee up toward the chest.
  • Place both hands on top of the knee to assist pull it in toward the chest.
  • Hold the stretch for 10 seconds.
  • Let go of the knee and gently lower the leg back toward the ground .
  • Repeat this exercise 5–10 times on each knee.

2. External hip rotation

External hip rotation stretch or yoga pose.

To perform external hip rotations:

  • Sit on the ground with both legs call at front.
  • Bend the legs at the knees and press the soles of the feet together.
  • Place a hand on top of every knee and gently push them both down toward the ground . Apply pressure to the knees until there’s a stretch, but don’t push them further than is comfortable.
  • Hold the stretch for 10 seconds then relax.
  • Repeat the stretch 5–10 times.

3. Double hip rotation

Double hip rotation gif.

To perform double hip rotations:

  • Lie flat on the rear . Then, bend the knees and convey them toward the body until the feet are flat on the ground .
  • Gently rotate the knees to the left, lowering them toward the ground . Rotate the top to face the proper while keeping the shoulders against the ground .
  • Hold this position for 20–30 seconds.
  • Slowly return both the top and knees to the starting position.
  • Repeat on the other side.

4. Hip and lower back stretch

Yoga hip and back stretch

To perform hip and lower back stretches:

  • Lying flat on the rear , bend the knees and convey them toward the body until the feet are flat on the ground .
  • Using the hands, pull both knees in toward the chest.
  • Breathe deeply, pulling the knees closer to the shoulders with each exhalation.
  • Go as far as is comfortable, then hold the position for 20–30 seconds. Breathe normally.

5. Hip flexion

Hip flexion gif.

To perform hip flexions:

  • Stand upright.
  • Extend one arm bent the side and hold on to a sturdy surface, like a wall, table, or chair, for support.
  • Slowly raise the proper knee to the extent of the hip or as far as is comfortable while keeping the left leg straight.
  • Only hold this position for a second before placing the left foot back on the ground .
  • Repeat with the left knee.
  • Do 5–10 repetitions of this exercise.

6. Hip extension

Hip extension gif

To perform hip extensions:

  • Stand upright with the legs straight and therefore the feet shoulder-width apart.
  • Extend both arms call at front and hold on to a chair, table, or wall for support.
  • Keeping the proper leg straight, lift the left leg backward without bending the knee.
  • Lift the leg as far as possible without causing discomfort, then clench the buttock tightly and hold the position for five seconds.
  • Repeat this stretch 5–10 times on each leg. to extend the resistance, try attaching small weights to the legs.

7. Hip abduction

Hip abduction gif

To perform hip abduction exercises:

  • Stand upright.
  • Extend the left arm bent the side and hold on to something solid, like a chair, table, or wall.
  • Starting with the feet together, lift the proper leg bent the proper side. Keep the left leg straight and avoid rotating the hips.
  • Hold the position for five seconds then slowly return the leg to the starting position.
  • Do this exercise 5–10 times on one leg, then repeat it on the opposite side.

8. Heel-to-buttock exercise

Heel to buttock exercise gif

To perform heel-to-buttock exercises:

  • Stand upright with the legs straight and therefore the feet shoulder-width apart. For support, hold on to a chair, table, or wall.
  • Bending the left knee, bring the heel up toward the left buttock with the highest of the foot facing the ground make certain to stay the proper leg straight and align the knees.
  • Slowly lower the leg and return to the starting position.
  • Repeat the exercise on the other side.
  • Aim to try to to 5–10 repetitions on each leg.

9. Mini squat

Mini squat gif

To perform mini squats:

  • Stand upright with the feet shoulder-width apart.
  • If necessary, hold on to a chair, table, or wall for support.
  • Keeping the rear straight, gently lower the body by bending the knees until they’re above the toes. The feet should remain flat on the bottom .
  • Hold this position for a couple of seconds, then slowly straighten the legs to return to the starting position.
  • Repeat these mini squats 5–10 times.

10. Short-arc quadriceps exercise

To perform short-arc quadriceps exercises:

  • Lie flat on the rear with a pillow or rolled-up towel beneath the proper knee.
  • Slide the left foot back toward the buttock, bending the knee.
  • Slowly lift the proper foot off the ground while keeping the rear of the proper knee pressed against the pillow or towel.
  • Hold the position for five seconds then gently lower the proper leg back to the starting position.
  • Do 5–10 lifts on one leg then switch to the other leg.

11. Quadriceps exercise

Short arc quadricep exercise gif.

To perform quadriceps exercises:

  • Lie flat on the rear and keep the legs straight throughout the exercise.
  • Push the backs of both knees toward the ground and flex both feet by pulling the toes toward the body.
  • Hold the position for five seconds, then relax.
  • Do 5–10 repetitions.

12. Bridging

Bridging exercise gif

To perform a bridge:

  • Lie on the rear , bending both legs at the knee and placing the feet flat on the ground . Keep the arms by the edges of the body with the palms facing downward. If necessary, place alittle pillow underneath the neck and head for support.
  • Slowly lift the pelvis and lower back upward. make certain to stay the shoulders and upper body on the ground .
  • Hold the position for five seconds.
  • Gradually lower the rear and pelvis toward the ground , starting at the highest of the spine. avalanche through the spine until the whole back is flat against the ground again.
  • Repeat this exercise 5–10 times.

13. Chair stand

Chair stand exercise gif.

To perform a chair stand:

  • Position a chair in order that its back is resting against a wall.
  • Sitting on the front a part of the seat, bend the knees and place the feet flat on the ground . Cross the arms, placing each hand on the other shoulder.
  • Pivoting at the hips, recline back to the chair.
  • Lean the upper body forward again then slowly get up . Keep the rear , shoulders, and head straight while doing this.
  • Slowly sit backtrack and return to the first position.
  • Repeat this exercise 4–6 times to start with before gradually build up to 12 repetitions.

14. Abdominal exercise

To perform abdominal exercises:

  • Lie on the rear , bending the legs at the knees and placing the feet flat on the ground .
  • Tuck both hands underneath the lower back.
  • Focus on the muscles within the lower abdomen and pull the bellybutton downward.
  • Hold this for 20 seconds then relax.
  • Repeat this exercise 5–10 times.


Gently stretching and exercising the hips can help relieve pain, increase mobility, and strengthen muscles. There are many exercises to settle on from, but people can experiment to seek out those that employment best for them then incorporate these exercises into a routine.

A person also can work with a physiotherapist to style an individualized exercise decide to suit their needs.

People with severe, persistent, or worsening hip pain should see a doctor. it’s important to prevent or reduce any exercises that cause or aggravate hip pain.

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