Lateral hip pain

Exercises for Lateral Hip Pain

This exercise programme will target the muscles around the hip which has been shown, by research, to reduce pain over time. It includes:

• 1 static glute exercise to do twice per day (morning and afternoon).
• 2 strengthening exercises to do once per day.

Static glute strengthening: Practice this exercise twice per day

Hold each contraction for 5 seconds, repeat 10 times.

Static glute exercise:

Strengthening exercises: Practice these once per day.

You will find different levels for each exercise. Find a suitable level for you.

Bridges – Repeat 10 times

• Beginner:

• Intermediate:

• Advanced:

Squats – Repeat 10 times

• Beginner Wall squats: Please note, this exercise can be done without a swiss ball, with your back directly against the wall.

• Intermediate 1: Free standing squat:

• Intermediate 2: Squat with resistance band:

• Advanced: Lead with your affected leg. 

• Exercise leaflet (printable option):

Download

Exercise Sheet lateral hip pain

What if the exercise is painful?

Some discomfort during exercise is normal and doesn’t mean you’re causing harm. However, if the pain becomes too intense or affects your ability to do the exercises the next day, reduce the difficulty. Start with fewer repetitions and gradually increase as you improve. If you’re unsure about the right level of exercise, consider seeking professional guidance.