What Are the Best Hip Physical Therapy Exercises for Pain Relief?

Stiff getting out of the car, sore after a round of golf, or aching on your evening walk? If you’re struggling with hip pain or stiffness, the right exercises can make all the difference. Hip physical therapy exercises target the underlying causes of discomfort, whether that’s weak muscles, poor mobility or stiffness, to give you longer-lasting relief.

Here’s why exercise works for hip pain, the main types of exercise a physical therapist uses, seven effective exercises you can start with, and the signs that it’s time to get your hip checked.

Why Hip Physical Therapy Exercises Work

Unlike medication or other short-term fixes, hip physical therapy exercises go after the reasons the hip hurts. They strengthen weak muscles, improve flexibility and increase range of motion to restore how the hip works. Done regularly, they can help you:

• Reduce pain: and calm irritation around the joint
• Move more freely: by improving joint mobility and flexibility
• Support the joint: by strengthening the muscles around the hip
• Stay on track: by lowering the risk of future injuries and flare-ups

Types of Hip Physical Therapy Exercises

These are the main categories your physical therapist may use:

• Strengthening: builds the glutes, hamstrings and hip flexors so the hip has better support and stability
• Mobility: eases stiffness and improves range of motion so you move more freely in daily life
• Stretching: relieves tension in tight muscles, which matters for conditions like hip bursitis or tight hip flexors
• Functional: trains everyday movements like walking, climbing stairs and standing up
• Balance and stability: trains the smaller stabilizing muscles in the hips and legs to improve coordination and help prevent falls

7 Effective Hip Physical Therapy Exercises

These exercises are commonly used in physical therapy for hip pain. Do them slowly, and with your physical therapist’s guidance if you’re recovering from an injury or surgery.

1. Bridge

Purpose: strengthens the glutes and core to support the hips.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Squeeze your glutes and lift your hips toward the ceiling.
3. Hold for 5 seconds, then slowly lower back down.
4. Repeat 10 to 15 times.

2. Clamshell

Purpose: targets the gluteus medius to improve hip stability.

1. Lie on your side with your knees bent and stacked.
2. Keep your feet together and lift your top knee toward the ceiling.
3. Slowly lower your knee back down.
4. Repeat 10 to 12 times on each side.

3. Hip Flexor Stretch

Purpose: relieves tension in the hip flexors and improves flexibility.

1. Kneel on one knee with the other foot flat on the ground in front of you, like a lunge.
2. Gently push your hips forward until you feel a stretch in the front of your hip.
3. Hold for 20 to 30 seconds, then switch sides.

4. Side-Lying Leg Lift

Purpose: strengthens the outer hip muscles and improves mobility.

1. Lie on your side with your legs straight.
2. Lift your top leg toward the ceiling, keeping it straight.
3. Slowly lower it back down.
4. Repeat 10 to 15 times on each side.

5. Standing Hip Abduction

Purpose: strengthens the muscles on the outside of the hips.

1. Stand tall and hold onto a chair or wall for balance.
2. Lift one leg out to the side without tilting your torso.
3. Lower it back down with control.
4. Repeat 10 to 15 times on each leg.

6. Figure-Four Stretch

Purpose: loosens tightness in the hips and glutes.

1. Lie on your back and cross one ankle over the opposite knee, forming a “4” shape.
2. Pull the uncrossed leg toward your chest until you feel a stretch in your hip.
3. Hold for 20 to 30 seconds, then switch sides.

7. Step-Up

Purpose: builds functional strength for daily activities like climbing stairs.

1. Stand in front of a sturdy step or platform.
2. Step up with one foot, then bring the other foot up to meet it.
3. Step back down, leading with the same foot.
4. Repeat 10 times per leg.

Ready for more? Our guides to the best exercises for hip stability and how to improve hip mobility show how to progress.

Tips for Doing Hip Exercises Safely

• Warm up first: start with light movement like walking or gentle stretches
• Focus on form: move slowly and with control to avoid straining your muscles
• Listen to your body: stop if you feel sharp pain and ask your physical therapist for a modification
• Stay consistent: do these exercises regularly as part of your plan for the best results

When to Get Your Hip Checked

Exercise helps many people with hip pain, but some symptoms need a professional look first:

• Pain after a fall or injury: especially if it hurts to put weight on the leg
• Night pain: pain that wakes you up or doesn’t ease with rest
• Numbness or weakness: in the leg, or pain that travels below the knee
• Fever or redness: a hot, painful hip, or feeling unwell
• Pain that’s getting worse: despite a few weeks of sensible exercise

Working with a physical therapist makes sure you’re doing the right exercises for your condition. A therapist can tailor exercises to your needs, adjust your plan as you progress, and add hands-on treatment to complement your exercise. If your pain is on the outside of the hip, read about gluteal tendinopathy.

Get Back to Moving Freely

Don’t let hip pain hold you back. Our hip pain treatment in Fort Myers builds a personalized exercise program with The Gray Method™ to find the root cause of your hip pain, one-on-one with a Doctor of Physical Therapy at our clinics in Fort Myers, Cape Coral and Estero.

Start with our Fixing the Cause & Not Just the Symptoms Assessment, or Inquire About an Appointment →

Call our office at (239) 223-0484 to schedule your appointment.