17 Exercises for Hip Pain Relief

Anatomy of the Hip

The hip is the second most mobile joint of the body right behind the shoulder joint. The hip is made up of the femur bone and the pelvis bones. The hip tends to be fairly stable in younger adults but less stable in older adults.

There are a number of muscles, tendons, and ligaments that support the hip. Tendons connect muscles to bone, and ligaments connect bone to bone. There are also other structures like cartilage that protect the bones and bursae that are important for shock absorption.

One fun fact about the hip is that the strongest ligament in the body is located in the hip and connects the ilium (the top and middle of the pelvis) to the femur (the thigh bone).  

Hip Pain Causes

Many individuals experience hip issues, including tight muscles, flexor strains, tendons, or ligaments. Bursa can become inflamed, which is called bursitis. Arthritis can cause inflammation and pain in the hip joint. Cartilage can wear down as we get older, and that can also cause pain.

Pain in other areas of the body, like lower back pain or knee pain, can also cause hip pain.

Tight hip muscles can be due to a number of factors, including improper posture, sitting too much, or a lack of flexibility. Enhancing the muscular strength and endurance of the hip muscles and doing regular hip stretches can help relieve hip pain.  

What do Hip Muscles do?

It is important to have a good understanding of the muscles that move the hip. In the front of the hip, you have a group of muscles called the hip flexors. These muscles move the thigh forward and up toward the abdomen.

The hip flexors can be tight in some individuals, causing pain or discomfort in many areas of the lower, including low back, knee, or even the feet/ankles. The hip flexor muscles include the rectus femoris (one of the quadriceps muscles), iliopsoas, sartorius (the longest muscle in the body), and the tensor fasciae latae. 

You also have muscles that support the hip on the outside or lateral part of the thigh are called the hip abductors. Those that support the inner thigh or medial part of the hip are called the hip adductors.

The muscles that support the back or posterior part of the hip include the hamstrings muscle group and the gluteal muscle group. Tight hamstrings are a common issue for many active individuals.

When exercising or stretching the hip muscles, it is important to stretch the muscles in the front, back, outside, and inside of the hip.  

Exercises to Alleviate Hip Pain

For each exercise, start with 10 to 12 repetitions. You can add another set of 10 to 12 repetitions when possible. Using a resistance band, an inexpensive piece of equipment, adds resistance to hip exercises and helps build strength. An ankle weight is also helpful for some of the exercises.  

Hip Raise (aka Hip Bridge)

For this exercise, you will lie on your back with knees bent and feet flat on the floor. You will push your pelvis and hip toward the ceiling, pause for a few seconds, then slowly lower back down. 

Single-Leg Hip Raise

This is done the same as the hip raise above, but now you will have one knee bent with that foot flat on the floor and the other leg is raised off the floor in a comfortable position.

You will use just one leg to lift the pelvis and hip off the floor while keeping your core stable.  

Standing Hip Abduction

For this exercise, you can use an ankle weight or a resistance band on your lower leg above the ankle. You can hold on to a chair or wall as needed. While keeping your knee straight, lift one leg out to the side while balancing on the other leg, pause, then lower back down.

You should feel the effort on the outside of your leg and part of your butt where the hip abductors are located. You might also feel it in the leg you are balancing on as it works to stabilize the body.  

Stretches to Alleviate Hip Pain

The flexibility of the hip can be enhanced by stretching or yoga targeted at the muscles that cross the hip joint. It is also helpful to stretch these muscles following exercise.

For each stretch, try to hold it for 10-30 seconds and complete at least 2-3 repetitions of each stretch. 

Pelvic Tilts

Lie flat on your back with knees bent and feet flat on the floor. Push your belly button and pelvis toward the floor while flattening your back and hold this position.

Then switch and push your belly button toward the ceiling while keeping your butt and upper back on the floor then hold this position. You are just tilting your pelvic forward and backward with this stretch.