4 Physical Therapy Exercises We Commonly Use For Hip Pain
Hip pain can develop for many reasons. Sometimes the hip joint becomes stiff. Sometimes the muscles around the hip become weak. Other times the body simply stops moving as efficiently as it once did.
While every patient requires an individualized evaluation, there are several exercises we commonly utilize when appropriate to help improve mobility, strength, and movement quality.
1. Thomas Stretch (Hip Flexor and Anterior Hip Mobility)
Many people spend a significant portion of their day sitting.
Over time, the front of the hip can become stiff, limiting hip extension and affecting walking, running, squatting, and athletic activities.
The Thomas Stretch helps improve mobility through the front of the hip and can reduce excessive stress placed on other areas of the body.
How To Perform It
Sit near the edge of a bed or treatment table.
Lie back while pulling one knee toward your chest.
Allow the opposite leg to hang relaxed toward the floor.
Maintain the stretch without forcing the position.
Hold for 30-60 seconds.
Repeat 2-3 times per side.
Why We Use It
Improving hip extension often helps restore more efficient movement patterns during walking, running, and functional activities.
2. Bridge Exercise (Glute Strengthening)
The gluteal muscles play a major role in supporting the hip, pelvis, and lower back.
Weakness in these muscles can contribute to inefficient movement patterns and increased stress throughout the lower extremity.
The bridge is a simple but effective exercise used to improve strength and control.
How To Perform It
Lie on your back with your knees bent.
Tighten your abdominal muscles.
Press through your heels.
Lift your hips until your shoulders, hips, and knees form a straight line.
Pause briefly.
Slowly lower back down.
Perform 2-3 sets of 10-15 repetitions.
Why We Use It
The bridge helps strengthen the gluteal muscles and improve hip stability during everyday activities.
3. Glute-Loaded Mini Squat (Learning To Use Your Hips)
Many people with hip pain become quad-dominant and stop effectively loading their gluteal muscles during everyday activities.
The glutes are designed to help control the pelvis, stabilize the hip, and generate force during walking, stair climbing, and squatting.
The Glute-Loaded Mini Squat teaches the body how to use the hips more effectively.
How To Perform It
Stand with feet approximately shoulder-width apart.
Gently hinge your hips backward as if sitting into a chair.
Keep your chest tall and your spine neutral.
Perform only a small squat, typically 25-50% of a full squat.
Focus on feeling the muscles in your buttocks engage.
Return to standing.
Perform 2-3 sets of 10-15 repetitions.
Common Mistakes
Knees moving excessively forward
Weight shifting onto the toes
Rounding the back
Allowing the knees to collapse inward
Why We Use It
This exercise helps patients develop awareness of proper hip loading while strengthening the gluteal muscles in a functional position. It also serves as a foundation for more advanced lower-body strengthening exercises.
4. Cat-Camel (Pelvic and Spinal Mobility)
Many people think hip pain always originates from the hip.
In reality, the hip, pelvis, and lower back work closely together.
The Cat-Camel exercise promotes movement through the spine and pelvis while helping people become more aware of how these regions move together.
How To Perform It
Begin on your hands and knees.
Slowly round your back toward the ceiling.
Then slowly arch your back in the opposite direction.
Move through a comfortable range of motion.
Repeat for 10-15 repetitions.
Why We Use It
This exercise encourages mobility throughout the spine and pelvis, which can help improve overall movement patterns and reduce stiffness.
The Right Exercise Depends On The Right Diagnosis
One of the biggest misconceptions about hip pain is that the same exercises work for everyone.
Hip arthritis, tendon irritation, labral pathology, muscle weakness, and lower back-related symptoms may all require different approaches.
That's why an individualized evaluation remains important.
The goal is not simply to find exercises.
The goal is to identify the reason the hip is hurting and develop a plan that helps you return to the activities you enjoy.
Disclaimer: This article is intended for educational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Every individual and every condition is unique. The information presented here should not replace an evaluation by a qualified healthcare professional. Reading this article does not establish a provider-patient relationship with SB Physio or its clinicians.
