10 Best Exercises to Relieve Lateral Hip Pain

If you’re experiencing pain on the outside of your hip, you’re not alone. Lateral hip pain is common and can stem from issues like hip bursitis, tendonitis, or muscle imbalances. Targeted exercises can be incredibly effective in relieving discomfort, improving mobility, and supporting long-term hip health. Here are 10 of the best exercises to help ease lateral hip pain.

1. Clamshells

Clamshells strengthen the gluteus medius and other hip stabilizers, which can alleviate lateral hip pain caused by muscle weakness. To do this exercise, lie on your side with your knees bent at a 90-degree angle. Keeping your feet together, slowly lift your top knee as high as you comfortably can. Hold for 1-2 seconds, then lower. Perform 2-3 sets of 10-15 reps on each side.

2. Side-Lying Leg Lifts

This exercise targets the abductors and stabilizing muscles on the outside of the hip. Lie on your side with your bottom leg bent and your top leg straight. Slowly lift the top leg upward, keeping it straight and in line with your body. Lower slowly. Perform 2-3 sets of 10-15 reps on each side.

3. Bridges

Bridges are great for activating the glutes and hip extensors, reducing strain on the hip. Lie on your back with your knees bent and feet flat on the floor. Tighten your core and squeeze your glutes to lift your hips until your body forms a straight line from shoulders to knees. Hold for 2-3 seconds, then slowly lower down. Do 2-3 sets of 10-15 reps.

4. Standing Hip Abduction

Standing hip abduction strengthens the lateral hip muscles while improving balance. Stand with feet hip-width apart and hold onto a sturdy surface for support. Lift one leg out to the side, keeping it straight and controlled. Lower it back down without shifting your weight. Do 2-3 sets of 10-15 reps per side.

5. Monster Walks

Monster walks are great for strengthening the glutes and stabilizing muscles. Place a resistance band around your thighs just above your knees. Bend your knees slightly into a half-squat position, and take small steps sideways, keeping tension in the band. Do this for 10-15 steps in each direction.

6. Hip Flexor Stretch

Tight hip flexors can worsen lateral hip pain, so stretching them is key. Kneel with one knee on the floor and the other leg in front, forming a 90-degree angle. Push your hips forward slightly while keeping your chest upright, feeling a stretch in the front of the hip. Hold for 20-30 seconds and repeat 2-3 times on each side.

7. IT Band Stretch

The IT band can contribute to lateral hip pain if it’s tight. Stand with your feet together and cross the leg of the affected side behind the other. Lean toward the opposite side until you feel a stretch on the outer hip and thigh. Hold for 20-30 seconds and repeat 2-3 times.

8. Seated Figure Four Stretch

This stretch targets the piriformis, which can ease hip discomfort. Sit with one ankle crossed over the opposite knee. Gently press down on the knee of the crossed leg to feel a stretch in your outer hip. Hold for 20-30 seconds and switch sides. Repeat 2-3 times on each side.

9. Side Plank

Side planks strengthen the core and hip stabilizers, supporting overall hip health. Lie on your side with legs straight and prop up on your elbow. Lift your hips to form a straight line from shoulders to feet, engaging your core and glutes. Hold for 15-30 seconds, then switch sides. Aim for 2-3 sets per side.

10. Foam Rolling

Foam rolling the outer thigh and hip can relieve tightness and improve mobility. Lie on your side with a foam roller under your outer thigh. Roll slowly from hip to knee, pausing on any tight spots. Do this for 1-2 minutes on each side.

Consistent practice of these exercises can make a big difference in managing lateral hip pain. Start slowly, focusing on good form, and avoid pushing through pain. If you have significant discomfort or chronic hip issues, consulting with a physical therapist is a smart move. A professional can provide a personalized exercise program and help you safely strengthen and mobilize your hips for long-term relief.