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Exercises for Hip Pain Relief: Step-By-Step Guide

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“Ditch the Discomfort: Proven Exercises for Hip Pain Relief” – Are you fed up with letting hip pain dictate your daily activities? It’s time for a change. Our guide is designed to empower you with practical exercises tailored to combat hip pain, giving you the keys to unlock a more active, pain-free lifestyle. Dive into our expert recommendations to find relief and regain control of your life. Read on to embark on your journey toward overcoming hip pain with confidence and ease.

Exercises for the Hips


Bridging is a simple yet effective exercise for strengthening the gluteus maximus, which plays a crucial role in hip movement and stability. To perform this exercise:

  1. Lie on your back with your knees bent and feet flat on the ground.
  2. Lift your hips toward the ceiling, forming a straight line from your knees to your shoulders.
  3. Hold the position for a few seconds, then slowly lower your hips back to the starting position.
  4. Repeat for 10-15 repetitions.

Standing Hip Extension

This exercise targets the muscles in the back of your hips and thighs. To do a standing hip extension:

  1. Stand straight with your feet hip-width apart and hold onto a chair or wall for balance.
  2. Slowly lift one leg backward without bending your knee.
  3. Hold the position momentarily, then slowly lower your leg back to the starting position.
  4. Repeat 10-15 times for each leg.

Sideways hip lift

This exercise targets the muscles along your hips, strengthening and stabilizing the area. Here’s how to do it:

  1. Start Upright: Begin by standing tall, ensuring you have a chair or wall within arm’s reach for balance support.
  2. Find Your Balance: Lightly place one hand on the support, keeping your posture straight and core engaged.
  3. Raise Your Leg: Slowly lift the leg opposite the support side, keeping it straight throughout the movement. Your foot should be flexed, and your toes should point forward.
  4. Hold the Pose: Once your leg is raised to a comfortable height, hold the position for a few seconds, focusing on engaging your outer thigh and hip muscles.
  5. Lower With Control: Gently lower your leg back to the starting position, maintaining a controlled and smooth motion.
  6. Repeat and Switch: Perform the desired number of repetitions, switch sides, and repeat the exercise with the other leg.

Sit to Stand

The sit-to-stand exercise is excellent for building strength in your thighs and hips. Here’s how to do it:

  1. Sit on a chair with your feet flat on the ground.
  2. Lean forward slightly and stand up, using your legs, not your hands.
  3. Slowly sit back down with control.
  4. Repeat the movement 10-15 times.


Squats are a fundamental exercise that targets the hips, thighs, and buttocks. To perform a squat:

  1. Stand with your feet shoulder-width apart.
  2. Bend your knees and lower your body as if sitting back in a chair, keeping your back straight.
  3. Lower yourself until your thighs parallel the ground, then return to the starting position.
  4. Do 10-15 repetitions.

Physical Therapy For Hip Pain Problems

If you’re experiencing persistent hip pain, it may be time to seek professional help. At Innovative Therapy PC, we specialize in physical therapy for hip pain. Our experienced therapists use various techniques to alleviate pain, improve mobility, and strengthen the hip area. Contact us at (214) 225-8530 or email [email protected] to schedule an appointment.

FAQs – Exercises for Hip Pain

What’s the best exercise for hip pain?

The best exercise depends on the cause of your hip pain. However, gentle exercises like bridging, standing hip extensions, and sit-to-stand can benefit many people.

How do I get my hips to stop hurting?

Rest, ice, and gentle stretching can help alleviate hip pain. If the pain persists, consider seeking physical therapy for a personalized treatment plan.

Is walking good for hip pain?

Walking is a low-impact exercise that can help maintain hip flexibility and strength. Start with short walks and gradually increase the distance as your pain allows.

Is it better to rest or exercise when you have hip pain?

It’s essential to find a balance. Rest is necessary if the pain is severe. However, gentle exercises and physical therapy can help prevent stiffness and improve strength in the long term.

Conclusion – Exercises for Hip Pain

In conclusion, our exploration of exercises for hip pain relief underscores the importance of targeted movements in managing and overcoming discomfort. Consistency in practice and listening to your body is critical to achieving lasting results and improved mobility.

Professional guidance can make all the difference for those seeking a more personalized approach or facing persistent hip pain. Innovative Therapy PC is here to support you on your journey to recovery. Our experienced therapists specialize in addressing hip pain with customized treatment plans catering to your needs. Contact us at (214) 225-8530 or via email at [email protected] to take the first step towards a pain-free life.

Picture of Mary Thomas P.T.

Mary Thomas P.T.

Certified in LDT | Developer of the BODi Power System
Pelvic Balancing, Back Pain Irradicator, Functional Movement Restoration

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“Listen to your body and let your body lead, it knows what it needs to heal”

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