If you are experiencing hip pain due to an injury, surgery, after exercise, or a medical condition, try these gentle stretching and strengthening exercises to help ease the pain.



Hip pain is caused by irritation or damage to the structures within the hip. To have the best chance of resolving your hip problem, you must first understand the cause of this damage or irritation. The reason may be clear to you, such as if you have recently experienced a sports injury, suffered a fall, or have a pre-existing health issue that affects your joints. In other cases, it may not be so obvious.

Hip pain can be mild to chronic, dull to sharp, and is usually aggravated with hip movement. It can be experienced deep within the hip joint, and sometimes radiates down the front of the thigh/leg.

The most common hip issues which can be treated with physio exercises include snapping hip, sciatica, osteoarthritis, labral tears, stress fractures, muscle strains, hip fractures, dislocation and bursitis. If you do not yet know the reason for your hip pain, our specialist hip physiotherapists can assess, diagnose and treat your hip condition with a tailored programme designed around you.

If you are experiencing pain in your hip, have noticed swelling, stiffness, numbness, weakness or spasms, or are struggling to walk, sit or run, we advise you to arrange an assessment with a physiotherapist at one of our nationwide physio clinic locations. In the meantime, keep reading for some exercises to help reduce painful hips.


Are you worried about exercising, in case it causes further pain or damage? If you have hip pain, the best thing you can do is exercise. Doing so improves the strength and flexibility of the muscles, ligaments and tendons in and around your hips. Improving your body’s structural support through strengthening exercises will help to reduce hip pain and improve your range of motion. 

If you are new to exercise, you need to pace yourself; try starting slowly and build up gradually. Remember to drink water while you’re exercising and make sure you have plenty of space around you with suitable flooring, to avoid injury.

We know it can be worrying approaching hip pain exercises on your own, that is why our physiotherapists are here to help if you need us.


Gentle exercises are an excellent place to start to treat hip problems. In just about every case of hip pain we see, there is substantial weakness in the surrounding muscles. Our exercises work to build these muscles, ultimately reducing the stress on your hip joint and allowing it to move more freely.

To get the best possible treatment for your hips, you need to work with a physiotherapist who will address and treat the cause of pain directly. There may be more factors that contribute to your hip issue than you may first realise. If your hip pain is caused by sciatica, you may benefit from exercise for hip pain and lower back. In this case, try our physio exercises for back pain.

Here are some of the best exercises for hip pain relief and strengthening for you to try at home. These exercises are just one part of your rehabilitation, speak to our team to access a full treatment programme targeted to your condition.

Hip flexor/extension - In standing hold a chair or work surface for support. Lift your leg up towards the ceiling bending at the hip and knee to 90 degrees- pause here briefly then slowly lower. Next keeping your knee straight move your leg backwards. Clench your buttock and pause here briefly then slowly lower. Next, lift your leg sideways pause here briefly then slowly lower.

Lunge with step - In standing stand with one leg in front and the other leg on a small step behind you. Slowly bend your knees and lower your body towards the floor. Your front knee should remain over your foot and not track forwards.

Glute stretch - In sitting place the foot of your affected leg on to the knee to the knee of your unaffected leg. With your hands gently pull your knee across your body then lean away and forwards to feel a stretch in your glute- hold this position.

Hip flexion - stretch in supine Lying on your back, bring your knee towards your chest. Place your hands on to your knee and pull it closer to stretch your hip further.

View exercises to relieve injuries and conditions affecting the hips; including fractures, strains, bursitis, arthritis, snapping hip, sciatica, labral tears and overuse.

Don’t have fitness equipment?

Our ‘how to’ exercises to relieve hip pain are demonstrated by a physiotherapist with easy to follow instructions. They can be done at home before your appointment to relieve pain, and don’t require any specialist equipment. Our physical therapy exercises for hip pain involve the use of a household chair or worktop and a step (you can improvise with wooden planks). Our more advanced exercises involve equipment and practices which are closely monitored during our clinical appointments.

View our full list of exercises video here


Get advice and support from a physio professional if you have any concerns about starting a new exercise plan. Depending on your condition, you may need to know the hip pain exercises to avoid.

Our team of advanced physiotherapists and sports injury experts can treat your mild to chronic hip conditions from one of our 17 clinics nationwide, or from the comfort of your own home via our virtual appointments. We will complete a full physio assessment and create a personalised hip rehabilitation program designed around you.

Video call appointments

Not fancy visiting one of our David Lloyd locations? We offer virtual video call appointments with our physiotherapists, so you can get targeted treatment in your own home.


Nationwide physio clinic locations

Find a location near you

Response Physio & Sports Therapy offer physio appointments with personalised treatment plans for patients across the UK. We offer flexible opening hours to suit busy lifestyles including early and late appointments, Saturday clinics, and remote clinics. There are no waiting lists and appointments are often available within 24 hours. We accept NHS referrals, self-pay, and all major private health insurers, including AXA, BUPA, and Medico-legal.

We have 15 locations that offer advanced physio treatment for hip pain:

Disclaimer: The above exercises alone are not designed as a cure or long term solution for your back pain; if you are suffering from a back injury, illness or condition then you still need to see a physiotherapist.