5 Strengthening Exercises for Hip Pain

Why Do Strengthening Exercises For Hip Pain?

Outer hip pain is often caused by muscle weakness rather than joint problems (i.e. arthritis) or tight muscles.

Strengthening the muscles around the hip, especially the glutes, can provide the stability needed to relieve pain and improve function.

The following 5 strengthening exercises for hip pain are listed in order of easiest to most advanced.  Give them a try to relieve hip pain.

Exercise 1: Clamshells

The clamshell is a simple yet often misunderstood exercise that targets the gluteus medius and minimus, as well as the hip external rotators.

Here's how to do the clamshell exercise properly:

• Lie on your side, roll slightly forward, and place your hand on your hip.
• Lift your knee slightly, ensuring your glute muscles engage.
• Hold for 10 seconds and lower slowly. Avoid rolling backward to prevent activating the wrong muscles.

Exercise 2: Straight Leg Raises with External Rotation

Progress from clamshells to straight leg raises for more activation.

• Lie on your side, roll forward, and point your toes upward.
• Lift your leg slightly while maintaining external rotation.
• If needed, perform the exercise against a wall for extra support.

Exercise 3: Single Leg Stand

Standing on one leg builds strength and balance, essential for walking and standing without pain.

• Shift your weight onto one leg and keep your pelvis level.
• Prevent your knee from collapsing inward or your foot from flattening.
• Hold for as long as possible without pain, using support if necessary.

Exercise 4: Lunges with Proper Alignment

Lunges strengthen the hips dynamically and teach proper alignment under load.

• Step forward or backward, keeping your knee aligned with or slightly outside your toes.
• Focus on pressing through your heel to activate your glutes.
• Only go as low as comfortable, maintaining alignment at all times.

Exercise 5: Single Leg Squat Variations

Single leg squats are advanced exercises that strengthen the hip and improve balance and functional mobility

• Perform with your free leg behind you for glute focus or in front for more quadricep activation.
• Keep your weight on your heel and your pelvis level.
• Progress depth over time while maintaining proper alignment.