Exercises for hip problems

These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your hip.

These video shows the whole movement so don't worry if you can't do it all.

How many and how often

Start by doing 5 repetitions of each exercise, 3 times a day. Add an extra 1 or 2 repetitions every few days as long as you feel comfortable.

When to stop

Stop these exercises if they make your symptoms worse, or cause new pain.

If your symptoms don't improve after 2 weeks, phone the Musculoskeletal (MSK) Helpline (only available in some health board regions).

If this service isn't available in your area, speak to your GP to find out if you can refer yourself to a local MSK service.

Lying knee bend (https://www.youtube.com/watch?v=vCIjt6pgBEE)

This exercise should be done while lying on your black.

With your back straight, and arms and legs flat on the floor:

  1. Bend the knee on the same side as your sore hip
  2. Hold for 2 seconds then return to the floor

Bending your knee up and down is one repetition.

Lying knee lift (https://www.youtube.com/watch?v=_ifgPp7-QEM)

This exercise should be done while lying on your black.

With your back straight, knees bent and feet on the floor:

  1. Lift the knee on the same side as your sore hip towards your chest
  2. Place your hands behind the knee and draw it into your chest
  3. Hold for 3 secs then return your feet to the floor

Lifting your knee towards you and back is one repetition.

Side leg raise (https://www.youtube.com/watch?v=oFgOa24lJ60)

This exercise should be done while standing up. It's important to keep your back straight throughout this exercise.

Using a chair or table for support:

  1. Lift the leg on the side of your sore hip out to the side as far as is comfortable
  2. Return your leg to the starting point

Lifting your leg to the side and back is one repetition.

Backward leg raise (https://www.youtube.com/watch?v=6LIuOy6V59k)

This exercise should be done while standing up. It's important to not lean in throughout this exercise.

Using a chair or table for support:

  1. Keeping you knee straight, lift the leg on the side of your sore hip back as far as is comfortable
  2. Return your leg to the starting point

Lifting your leg back and forward is one repetition.

Seated leg press (https://www.youtube.com/watch?v=0wD1RvnxKd0)

This exercise should be done while sitting or lying down.

With your back straight:

  1. Bring the soles of your feet together and as close to your groin as is comfortable
  2. Push your knees down towards the floor, you will feel a stretch on the inside of your thighs
  3. Release the pressure on your knees to come out of the stretch

Pushing your knees to the floor and then releasing is one repetition.