What are the Best Hip Physical Therapy Exercises for Pain Relief and Strength?

If you’re struggling with hip pain or stiffness, the right exercises can make all the difference. Hip physical therapy exercises are designed to target the underlying causes of discomfort—whether it’s weak muscles, poor mobility, or stiffness—and provide long-term relief.

In this guide, we’ll explore:

• Why exercises are crucial for hip health.
• The types of exercises used in hip physical therapy.
• A step-by-step breakdown of effective exercises you can start today.

Let’s get moving toward a stronger, pain-free hip!

Why Hip Physical Therapy Exercises Work

Unlike medications or temporary treatments, hip physical therapy exercises target the root causes of hip pain. They focus on strengthening weak muscles, improving flexibility, and increasing range of motion to restore proper hip function.

By regularly performing these exercises, you can:

• Reduce pain and inflammation.
• Improve joint mobility and flexibility.
• Strengthen the muscles that support the hip.
• Prevent future injuries or flare-ups.

Types of Hip Physical Therapy Exercises

Here are the main categories of exercises your physical therapist may recommend:

1. Strengthening Exercises

These exercises focus on building strength in the muscles around the hips, such as the glutes, hamstrings, and hip flexors, to provide better support and stability.

2. Mobility Exercises

Designed to ease stiffness and improve the range of motion in your hip joint, these exercises help you move more freely and reduce discomfort during daily activities.

3. Stretching Exercises

Stretching helps to relieve tension in tight muscles, reducing pain and improving flexibility. This is especially important for people with conditions like hip bursitis or tight hip flexors.

4. Functional Exercises

These exercises mimic everyday movements like walking, climbing stairs, or standing up, helping you move more efficiently and without pain.

5. Balance and Stability Exercises

To improve coordination and prevent falls, these exercises train the smaller stabilizing muscles in your hips and legs.

Effective Hip Physical Therapy Exercises

Here’s a list of exercises commonly used in physical therapy for hip pain. Perform these exercises slowly and under the guidance of your physical therapist, especially if you’re recovering from an injury or surgery.

1. Bridge Exercise

• Purpose: Strengthens the glutes and core to support the hips.
• How to do it:
  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 10–15 times.

2. Clamshell Exercise

• Purpose: Targets the gluteus medius to improve hip stability.
• How to do it:
  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 10–12 times on each side.

3. Hip Flexor Stretch

• Purpose: Relieves tension in the hip flexors and improves flexibility.
• How to do it:
  1. Kneel on one knee with the other foot flat on the ground in front of you (like a lunge position).
  2. Gently push your hips forward until you feel a stretch in the front of your hip.
  3. Hold for 20–30 seconds, then switch sides.

4. Side-Lying Leg Lifts

• Purpose: Strengthens the outer hip muscles and improves mobility.
• How to do it:
  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 10–15 times on each side.

5. Standing Hip Abduction

• Purpose: Strengthens the muscles on the outside of the hips.
• How to do it:
  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 10–15 times on each leg.

6. Figure-Four Stretch

• Purpose: Loosens tightness in the hips and glutes.
• How to do it:
  1. Lie on your back with one ankle crossed 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 20–30 seconds, then switch sides.

7. Step-Ups

• Purpose: Improves functional strength for daily activities like climbing stairs.
• How to do it:
  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.

Tips for Performing Hip Exercises Safely

• Warm up first: Start with light movements like walking or gentle stretches to prepare your muscles.
• Focus on form: Perform each exercise slowly and with control to avoid straining your muscles.
• Listen to your body: Stop if you feel sharp pain and consult your physical therapist for modifications.
• Stay consistent: For best results, perform these exercises regularly as part of your treatment plan.

When to Seek Professional Guidance

While these exercises can help many people with hip pain, working with a physical therapist ensures you’re doing the right exercises for your condition. A therapist can:

• Tailor exercises to your specific needs.
• Monitor your progress and adjust your plan as needed.
• Provide hands-on treatments to complement your exercise routine.

Get Started with Expert Hip Physical Therapy

At Back in Motion Physical Therapy & Performance, we specialize in creating personalized exercise programs to help you regain strength, mobility, and independence. Using our exclusive Gray Method™, we’ll address the root cause of your hip pain and guide you toward a full recovery.

Don’t let hip pain hold you back. Call us today at 239-610-5083 or click here to schedule your consultation with one of our hip pain treatment Fort Myers experts. Together, we’ll get you back to moving freely and living pain-free with our Fort Myers Physical Therapy and our Cape Coral Physical Therapy. offices..