Hip pain is a common problem that can affect people of all ages — from runners and gym-goers to office workers and older adults. Whether your pain feels deep in the hip, around the groin, glutes, or the side of your hip, the right exercises can play a key role in reducing pain, improving movement, and preventing future flare-ups.
In this guide, our physios break down the physio exercises for hip pain that help reduce discomfort, improve strength, and restore movement safely.
What Causes Hip Pain?
Hip pain can come from several structures around the joint, including muscles, tendons, bursae, or even the lower back. Common causes we see in physio include:
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Gluteal tendinopathy
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Hip flexor strains
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Groin strains
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Hip impingement (FAI)
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Referred pain from the lower back
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Prolonged sitting or poor movement patterns
Because the hip is a load-bearing joint, weakness or poor control can quickly lead to pain — especially during walking, running, squatting, or prolonged sitting.
Can Exercises Help Your Hip Pain?
Yes — in most cases, targeted physio exercises are one of the most effective ways to manage hip pain.
Exercises can help by:
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Improving hip strength and stability
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Reducing excessive load on painful tissues
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Improving joint control and movement patterns
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Supporting recovery and preventing recurrence
That said, not all hip pain should be treated the same way. If your pain is worsening, sharp, or limiting daily activities, it’s important to be assessed by a physio to identify the exact cause.
Best Physio Exercises for Hip Pain
These hip physiotherapy exercises are commonly prescribed to improve strength, control, and confidence with everyday movement. These target the glutes, hip stabilisers, and surrounding muscles that support the hip joint.
Many of these hip strengthening exercises at home require little to no equipment and can be safely performed without a gym.
💡 Tip: These exercises should feel challenging but not sharp or worsening. Mild discomfort is okay, pain is not.
1. Glute Bridge
Why it helps:
Strengthens the glutes and unloads the hip joint.
How to do it:
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Lie on your back with knees bent and feet flat
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Squeeze your glutes and lift your hips off the floor
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Keep ribs down and avoid arching your lower back
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Lower slowly
Reps: 2–3 sets of 10–15
2. Standing Hip Abduction
Why it helps:
Improves lateral hip strength and pelvic control in a functional, weight-bearing position.
How to do it:
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Stand tall holding a wall or bench for support
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Shift weight onto one leg
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Move the opposite leg out to the side without leaning
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Keep pelvis level and toes facing forward
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Return slowly with control
Reps: 2–3 sets of 10–12 each side
3. Split Feet Sit-to-Stand
Builds hip and glute strength while improving control through a common daily movement.
Why it helps:
Reduces stiffness from prolonged sitting and anterior hip tightness.
How to do it:
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Sit on a chair with one foot slightly forward and the other slightly back
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Lean forward slightly through the hips
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Push through the front heel to stand
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Sit back down with control
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Switch sides after each set
Reps: 2–3 sets of 8–10 each side
4. Standing Hip Hinge (Romanian Deadlift Pattern)
Why it helps:
Improves hip loading mechanics and posterior chain strength.
How to do it:
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Stand tall with soft knees
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Push hips backwards while keeping your spine neutral
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Feel tension through glutes and hamstrings
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Return to standing by squeezing glutes
Reps: 2–3 sets of 8–12
5. Crab Walks with Resistance Band
Why it helps:
Strengthens the glutes and lateral hip muscles while reinforcing good lower-limb alignment.
How to do it:
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Place a resistance band around your ankles
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Bend slightly at hips and knees
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Step sideways while keeping constant tension on the band
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Avoid letting knees collapse inward
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Take slow, controlled steps
Reps: 10–15 steps each direction, 2–3 sets
6. Single-Leg Balance
Why it helps:
Improves hip stability and control during walking and running.
How to do it:
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Stand on one leg
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Keep pelvis level
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Progress by adding small knee bends or reaching movements
Time: 20–40 seconds each side
Hip Pain Exercises to Avoid
While exercise is one of the best tools for managing hip pain, there are certain hip pain exercises to avoid, especially during a flare-up or early rehab phase.
Common exercises that may aggravate hip pain include:
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Deep squats or lunges that push into pain
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High-impact activities such as jumping or running
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Aggressive twisting or pivoting movements
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Stretching into sharp or pinching pain
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Exercises performed with poor control or fatigue
These movements can place excessive load on irritated hip structures and slow recovery. A physio can help identify which exercises should be temporarily avoided and which alternatives are more suitable while your hip settles.
Exercises for Hip Pain for Seniors
For older adults, exercises for hip pain for seniors should prioritise joint safety, balance, and controlled strength rather than high load or fast movements. As we age, changes in muscle strength, balance, and joint health can increase the risk of hip pain and falls, making appropriate exercise selection essential.
Effective exercises for seniors with hip pain often include:
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Glute bridges
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Side-lying leg lifts
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Sit-to-stand exercises from a chair
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Supported single-leg balance
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Gentle hip mobility exercises
These movements help improve hip strength, stability, and confidence with walking and daily activities. Exercises should be performed slowly, within a comfortable range, and progressed gradually. If pain persists or balance feels unsteady, a physio assessment is recommended to ensure exercises are appropriate and safe.
How Often Should You Do Hip Exercises?
For most people with hip pain:
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3–4 days per week is ideal
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Strength exercises should feel challenging by the last few reps
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Progress gradually — more load, more control, or harder variations
Consistency matters more than intensity early on.
What Is the Fastest Way to Relieve Hip Pain?
The fastest way to relieve hip pain often involves a combination of reducing aggravating activities, performing targeted exercises, and getting assessed by a physio to address the underlying cause.
When to See a Physio?
You should see a physio if:
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Hip pain isn’t improving after 2–3 weeks
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Pain is worsening with exercise
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You have pain at night or at rest
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Hip pain is limiting work, sport, or daily activities – especially if it’s related to running injuries or training load
A physio can identify whether your pain is coming from the hip joint itself, surrounding tendons, or even your lower back — and tailor your rehab accordingly.
How Physio Can Help
A personalised program of physio exercises for hip pain ensures the right tissues are loaded safely and progressively.
At Physio & Exercise Lab, we don’t just give generic exercises. We:
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Assess movement and load tolerance
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Identify the true source of hip pain
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Prescribe targeted strength and mobility programs
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Progress exercises safely back to sport or gym training
If you’re struggling with hip pain or not sure which exercises are right for you, getting assessed early can make a big difference.
Book an Appointment
If hip pain is stopping you from training, walking comfortably, or enjoying daily life, our physios are here to help.
👉 Book an appointment at Physio & Exercise Lab today and get a personalised plan to get your hips moving pain-free again.
