Hip Exercises: For healthy and pain free hips

Hip exercises are a vital part of maintaining a healthy lower back and lower extremity. This is true for whether you are

     - in rehab for a hip related injury

     - looking to manage pain and stiffness

     - are trying to manage arthritis, dysplasia or other hip condition

     - aiming to combat a muscular or postural imbalance

What ever your reason, there are four main aspects to a complete and well rounded hip exercises and rehabilitation program:

StrengthStabilityStretch and Mobility

Hip exercises

It's not complicated but it is as important to understand why you do these exercises as well as how you do them. So lets get cracking with the first set of  hip exercises.

Hip Exercises: Mobility

Mobility underpins most of the hip exercises on this page as loss of mobility can not only be crippling and disabling, it can lead to further issues. HOWEVER, maintaining hip mobility is unbelievably simple as Louise demonstrates in the video below

The main components of hip mobility

These hip exercises for mobility are based on the anatomical movements of the hips:

 - Internal rotation

 - External rotation

 - Circumduction (round and round)

 - Flexion (forwards and up)

 - Extension (backwards)

 - Adduction (across the body)

 - Abduction (away from the body)

These exercises for hip mobility are of course just one component of improving your health, stretching the muscles around your hips are just as important.

By regularly taking your hips through these main ranges of motion you get a multitude of benefits including increased blood flow, clearance of waste, improved synovial fluid motility, reduction and clearance of inflammation, decrease in muscle tension, reduced stiffness and pain, prevention against degeneration.

Hip Exercises: Strengthening

The hip is inherently a very stable joint, there are some case however where the integrity of the joint is jeopardised and extra help is needed - the muscles that surround your hip and lower back provide stability in almost every movement we make.

Muscles such as gluteus medius are fundamental for walking, and weakness can cause further damage to the hip joint. 

Through a simple but focused hip strengthening exercise program, you

are giving your hips the strength they need to work properly, without pain.

Hip strengthening exercises are going to be useful for you if you are suffering from one of the following common hip conditions:

- Osteoarthritis

- Hip dyplasia

- Femoral acetabular impingement

- Tendinopathy

- Labral tears

- Fracture

In the video below Louise takes us through some of the key hip exercises for strength and stability

Hip exercises: Stretching

The muscle that control your hips are some of the biggest in the body and are fundamental for almost everything we do. These muscles include:

 - Gluteals

 - Illiopsoas

 - Quadriceps

 - Hamstrings

 - Piriformis

 - TFL

There are far more muscles that this of course but by simply maintaining good strength and flexibility these muscles or muscle groups you can achieve greater flexibility, a reduction in pain and a slow down in any degenerative changes.


This page was written and composed by experts in their fields;


Oliver is a registered Osteopath in the UK with a particular interest in sports and rehabilitation - he practises in Devon, Southwest England.


Louise is a registered Osteopath, fitness model and enthusiast as well as a business and social influencer. She also practises as an Osteopath in Devon, UK.

Oliver and Louise specialise in helping people get over their pain and get back to living the lives they want to be living - follow this link to find out more about us.

We welcome any one who wants to get in touch with us here at the OFC for any reason - please use the form on our contact us page.

All the information and advice in this website should be followed with common sense and expert help - follow this link for our full disclaimer.