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In this article, we describe 14 exercises that can help strengthen the hips, improve joint mobility, and relieve hip pain.

There are many possible causes of hip pain, ranging from muscle strains and injuries to arthritis and inflammatory disorders. However, gently exercising the hips can often help relieve pain and restore mobility.

Flexibility and strength exercises are key to relieving hip pain. Although these exercises may result in temporary discomfort, they should not cause or aggravate pain. If an exercise causes pain, stop doing it or try going at a slower or gentler pace.

Individuals who have recently had a hip replacement should consult a doctor or physical therapist before performing any of the exercises below.

Exercises 1–4

The first four exercises stretch the muscles around the hip joint, which can help reduce stiffness and improve joint mobility.

A person should perform these exercises at times when they are feeling the least amount of pain and stiffness. A good time to do them is after a warm shower or bath when the muscles are most relaxed.

Begin with one or two exercises a day, three times a week. If this feels comfortable, try doing several exercises once a day.

Exercises 5–14

The aim of these exercises is to strengthen the hip muscles to better support the hip joint, which can help relieve pain.

Resistance training is a form of exercise for developing muscular strength. In resistance training, a person uses either low weights or their body mass to create resistance for their muscles to work against.

People who experience hip pain or discomfort for more than an hour following these exercises should reduce the number of repetitions accordingly.