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Last reviewed: June 2025
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting any new exercise programme.
Hip pain is one of the most common complaints among adults who spend long hours at a desk, and the right exercises can make a real difference. Research shows that hip pain affects roughly 10% of the general population, with prevalence climbing as we age. A structured, physio-recommended routine built around mobility, activation, and strengthening may reduce pain by up to 30% within 12 weeks. This guide gives you a complete exercise programme you can start today: warm-up drills, stretches, and strengthening moves, along with clear guidance on frequency, red flags, and when to get professional help.
Key Takeaways
- Targeted exercise programmes can reduce hip pain by up to 30% and improve range of motion significantly within 12 weeks.
- A proper warm-up and glute activation routine prepares the hip joint and reduces injury risk before strengthening work.
- Mobility and stretching exercises address the stiffness that accumulates from prolonged sitting, especially in hip flexors and piriformis.
- Strengthening the glutes, hip abductors, and core is the single most important long-term strategy for hip pain relief.
- Consistency matters more than intensity: three to four sessions per week is the sweet spot for most people.
- Certain red flags require immediate medical attention rather than self-managed exercise.
Can Exercises Help Hip Pain?
The short answer is yes, and the evidence is strong. A 12-week exercise programme studied in Finnish women with hip osteoarthritis produced a 30% decline in pain, a 20% improvement in hip strength, and a 30% improvement in hip range of motion. Those aren’t marginal gains: for many people, that’s the difference between wincing when climbing stairs and walking without thinking about it.
A meta-analysis of exercise interventions for hip osteoarthritis found a statistically significant beneficial effect, with an effect size of -0.38 (95% CI -0.68, -0.08; P = 0.01). In plain terms, exercise consistently outperforms doing nothing, and it does so without the side effects of long-term medication use.
But here’s the distinction many people miss. There’s often a difference between the trigger of your hip pain and its root cause. You might notice pain after a long run or an awkward step off a kerb, but the underlying issue is frequently accumulated deconditioning, prolonged sitting, or chronic hip flexor tightness. If you work a desk job and sit for eight or more hours a day, your hip flexors shorten, your glutes switch off, and your hip joint loses the range of motion it was designed to have. The pain you feel during a weekend hike isn’t caused by the hike: it’s caused by the 50 hours of sitting that preceded it.
Rebecca Bossick, BSc (Hons) Physiotherapy at One Body LDN, puts it this way: “Most of the hip pain I see in clinic isn’t from a single injury. It’s from months or years of underusing the muscles around the hip while overloading the joint itself. The good news is that a consistent, targeted exercise routine can reverse much of that pattern within a few weeks.”
This is why a biopsychosocial approach matters. Pain doesn’t always equal structural damage. Stress, sleep quality, and sedentary behaviour all feed into how your nervous system processes pain signals. Exercise addresses multiple layers of this at once: it strengthens tissues, improves blood flow, reduces inflammation, and has well-documented effects on mood and stress. For high-pressure professionals juggling long hours and limited movement, a physio-guided exercise routine isn’t just helpful: it’s essential.
Warm-Up / Activation
Skipping the warm-up is the most common mistake people make with a hip exercise programme. Cold muscles and stiff joints don’t respond well to load, and jumping straight into strengthening work increases your risk of aggravating the very pain you’re trying to fix.
A good warm-up for hip pain has two goals: raise tissue temperature and wake up the muscles that tend to go dormant during prolonged sitting, particularly the glutes. Think of it as flipping a switch. Your glutes are the powerhouse of the hip, but after hours in a chair, they become inhibited. Activation drills remind your nervous system to recruit them properly.
Glute Activation Sequence
Start with these three moves, spending about five minutes total before moving on to stretching or strengthening.
- Supine glute squeezes: Lie on your back with knees bent and feet flat. Squeeze your glutes as hard as you can for five seconds, then release. Repeat 10 times. This is purely about waking the muscle up: no movement required.
- Banded lateral walks: Place a resistance band just above your knees. Stand in a quarter-squat position and take 10 steps to the right, then 10 to the left. Keep your toes pointing forward and resist the band pulling your knees inward. Two sets is plenty.
- Standing hip circles: Hold onto a wall or chair for balance. Lift one knee to hip height and draw slow, controlled circles, five in each direction. This gently moves the hip joint through its available range and promotes synovial fluid circulation.
Why Activation Matters for Desk Workers
If you’re someone who sits for most of the working day, your hip flexors are in a shortened position for hours on end. This reciprocally inhibits the glutes: a phenomenon physiotherapists call “gluteal amnesia.” It sounds dramatic, but it’s genuinely common. The warm-up drills above counteract this by forcing the glutes to fire before you ask them to do heavier work. You should also aim to change position every 30 to 45 minutes during the working day to prevent hip flexor tightness from building up in the first place.
Mobility / Stretching
Once you’ve activated the key muscles, it’s time to address range of motion. Stiffness in the hip flexors, piriformis, and adductors is incredibly common among people who sit for extended periods, and it directly contributes to hip pain.
A note on stretching philosophy: static stretching alone won’t fix hip pain. But combined with strengthening, it plays an important supporting role by restoring the range of motion your hip needs to function well. The goal isn’t to become a contortionist. It’s to reclaim enough flexibility that everyday movements don’t stress the joint.
Hip Flexor Stretch (Half-Kneeling)
Kneel on one knee with the other foot flat in front of you, both knees at roughly 90 degrees. Tuck your pelvis slightly underneath you (think of pulling your belt buckle towards your chin) and gently shift your weight forward until you feel a stretch at the front of the kneeling hip. Hold for 30 seconds each side. This is one of the best stretches for anyone who sits regularly, and it directly targets the iliopsoas, the deep hip flexor that shortens most aggressively during prolonged sitting.
Piriformis Figure-Four Stretch
Lie on your back with both knees bent. Cross your right ankle over your left knee, then pull your left thigh towards your chest. You should feel a deep stretch in the right buttock. Hold for 30 seconds and repeat on the other side. The piriformis sits deep in the glute and can refer pain down the leg when it’s tight, mimicking sciatica in some cases.
90/90 Hip Rotation
Sit on the floor with your front leg bent at 90 degrees in front of you and your back leg bent at 90 degrees behind you. Slowly rotate your torso over the front leg, then shift to rotate over the back leg. This drill works both internal and external rotation of the hip, which are often the first ranges of motion to deteriorate in sedentary individuals.
Adductor Rockback
Start on all fours and extend one leg straight out to the side with the foot flat on the floor. Gently rock your hips back towards your heels, feeling a stretch along the inner thigh of the extended leg. Hold for two seconds at the end range, return, and repeat 10 times per side.
Spending five to eight minutes on these stretches after your warm-up creates a window of improved mobility that makes the strengthening exercises far more effective. If you only have time for one stretch, make it the hip flexor: it addresses the single biggest contributor to desk-related hip stiffness.
Strengthening Exercises
This is where the real progress happens. Stretching and mobility work provide relief, but strengthening the muscles around the hip is what produces lasting change. The exercises below target the glutes (maximus and medius), the deep hip stabilisers, and the core, which acts as the foundation for everything the hip does.
Glute Bridges
Lie on your back with knees bent and feet flat, hip-width apart. Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes hard at the top for two seconds, then lower slowly. Aim for 10 to 15 repetitions for two to three sets. If this becomes easy, progress to single-leg glute bridges by extending one leg and driving through the planted foot only.
Clamshells
Lie on your side with knees bent at about 45 degrees, feet together. Keeping your feet touching, open your top knee like a clamshell, then slowly close it. Perform 10 to 15 repetitions on each side for two to three sets. This exercise specifically targets the gluteus medius, which is the primary hip stabiliser and one of the muscles most affected by prolonged sitting. Adding a resistance band above the knees increases the challenge significantly.
Side-Lying Hip Abduction
Lie on your side with your bottom leg slightly bent for stability. Keep your top leg straight and lift it to about 45 degrees, leading with the heel. Lower slowly. Three sets of 12 to 15 repetitions per side. This is another gluteus medius exercise, and it’s particularly useful for runners or anyone who notices hip pain during single-leg activities like climbing stairs.
Wall Sit
Stand with your back against a wall and slide down until your thighs are parallel to the floor (or as close as comfortable). Hold for 20 to 30 seconds, building up to 45 to 60 seconds over time. This isometric exercise strengthens the quadriceps and hip stabilisers without requiring the hip to move through a painful range. It’s a good option for people whose hip pain is aggravated by dynamic movements.
Dead Bug
Lie on your back with arms extended towards the ceiling and knees bent at 90 degrees. Slowly lower your right arm overhead while extending your left leg, keeping your lower back pressed into the floor. Return and repeat on the other side. Two sets of eight per side. The dead bug trains core stability, which is essential for taking load off the hip joint during everyday activities.
Swimming is also worth considering as a low-impact complement to these exercises. It builds strength and provides flexibility work without placing excessive strain on the hip joints or muscles, and backstroke is specifically beneficial for the hips.
How Often Should You Do These?
Consistency trumps intensity every time. Three to four sessions per week is the frequency most supported by research for hip pain improvement. The Finnish study that demonstrated 30% pain reduction used a 12-week programme, which gives you a realistic timeline for meaningful results.
Here’s a practical weekly structure that works well for busy professionals:
- Monday, Wednesday, Friday: Full routine (warm-up, mobility, strengthening). Allow 25 to 35 minutes.
- Tuesday, Thursday: Light mobility and stretching only, five to 10 minutes. This can be done at home before bed or even during a break at work.
- Weekends: Active recovery. A walk, a swim, or gentle yoga. Avoid complete rest days where you do nothing: the hip responds better to regular, low-level movement.
The temptation for motivated people is to do too much too soon. If you haven’t exercised regularly in months, start with two sessions per week and build up over two to three weeks. Pushing through significant pain during exercise isn’t productive and can set you back.
Track your progress simply. Rate your pain on a zero-to-ten scale before each session. Over four to six weeks, you should see a gradual downward trend. If you don’t, or if pain increases, that’s a signal to get professional input rather than push harder. At One Body LDN, we’ve helped over 35,000 clients fix their pain, and one of the most common patterns we see is people waiting too long to get assessed because they assumed the exercises just needed more time.
A quick note on morning versus evening pain. If your hip is stiffest in the morning, that’s often related to overnight inflammatory processes and fluid changes in the joint. Gentle mobility work first thing can help. If your pain worsens throughout the day or peaks in the evening, it’s more likely related to cumulative load and fatigue, and you may benefit from doing your strengthening routine earlier in the day when tissues are fresher.
When to Stop or Modify
Not all hip pain is suitable for self-managed exercise. Recognising when to stop, modify, or seek urgent help is just as important as knowing the exercises themselves.
Red Flags That Require Immediate Medical Attention
- Sudden, severe hip pain after a fall or impact
- Inability to bear weight on the affected leg
- Visible deformity around the hip or groin
- Hip pain accompanied by fever, chills, or general unwellness
- Pain that wakes you repeatedly from sleep and is not relieved by any position
- Unexplained weight loss alongside hip pain
These symptoms may indicate fracture, infection, or other serious pathology and warrant urgent assessment, not an exercise programme.
When to Modify Rather Than Stop
Some discomfort during exercise is normal, especially in the first week or two. A useful rule of thumb: mild discomfort (up to three out of 10) during an exercise that settles within 24 hours is generally acceptable. Pain above five out of 10, or pain that lingers for more than 24 hours after a session, suggests you need to reduce intensity, range, or volume.
Common modifications include reducing the range of motion (for example, not going as deep in the hip flexor stretch), dropping resistance band work temporarily, or switching from dynamic to isometric exercises like wall sits. If a particular exercise consistently aggravates your symptoms despite modifications, remove it from your routine and discuss it with a physiotherapist.
The Role of Professional Assessment
Self-guided exercise works well for many people with mild to moderate hip pain. But if your pain has persisted for more than six to eight weeks without improvement, or if it’s affecting your ability to work, sleep, or exercise, a professional assessment can identify what’s actually going on. Imaging like MRI is rarely needed for hip pain and is often more misleading than helpful for non-specific presentations. A skilled physio can assess your movement, identify specific weaknesses or restrictions, and tailor a programme that targets your particular issue.
Frequently Asked Questions
Is walking good for hip pain?
Walking is generally beneficial for hip pain, provided it doesn’t significantly increase your symptoms. It promotes blood flow, maintains joint mobility, and keeps the surrounding muscles active. Start with shorter, flat walks and gradually increase distance. If walking causes pain above four or five out of 10, reduce your distance or pace and consider getting a professional assessment to rule out anything that needs specific treatment.
Can hip pain be caused by sitting too much?
Absolutely. Prolonged sitting shortens the hip flexors, deactivates the glutes, and increases compressive load on the hip joint. Desk-based workers are particularly vulnerable. Changing your position every 30 to 45 minutes, using a sit-stand desk, and performing regular hip mobility exercises can all help counteract these effects. The pain is rarely caused by structural damage: it’s more often a consequence of deconditioning and stiffness.
How long does it take for hip exercises to work?
Most people notice some improvement within two to four weeks of consistent exercise, with more significant changes around the eight to 12-week mark. A 12-week exercise programme in research settings has shown 30% pain reduction and meaningful improvements in strength and range of motion. Patience and consistency are more important than doing longer or harder sessions.
Should I use heat or ice on my hip before exercising?
Heat is generally more helpful before exercise because it increases blood flow and tissue extensibility, making your warm-up more effective. Ice can be useful after exercise if you experience swelling or a temporary flare-up. Apply heat for 10 to 15 minutes before your routine and ice for 10 to 15 minutes after if needed. Neither replaces proper warm-up drills.
Can I do these exercises if I have a hip replacement?
If you’ve had a hip replacement, you should follow the specific rehabilitation guidelines provided by your surgeon and physiotherapist. Many of the exercises in this article, such as glute bridges and clamshells, are commonly included in post-surgical rehab, but the timing and modifications depend on your surgical approach and recovery stage. Always get clearance from your surgical team before starting any new exercise programme.
Is yoga or Pilates better than these exercises for hip pain?
Yoga and Pilates can complement a targeted hip exercise routine, but they aren’t a direct substitute. Both offer benefits for flexibility and body awareness, though they may not provide enough targeted strengthening for the specific muscles that support the hip. If you enjoy yoga or Pilates, continue with them, but add the strengthening exercises from this routine for the best results.
Your Next Steps
Hip pain doesn’t have to be something you manage around or accept as part of getting older. The exercises outlined here: glute bridges, clamshells, hip flexor stretches, and the supporting warm-up and mobility work: form a physio-recommended routine that research consistently supports. The key is starting at an appropriate level, being consistent three to four times per week, and paying attention to how your body responds.
If your hip pain has been hanging around for more than a couple of months, or if self-guided exercise hasn’t shifted the needle, it’s worth getting a proper assessment. At One Body LDN, rated 4.9 on Google from over 6,500 reviews and named London Physiotherapy Clinic of the Year 2025, our physiotherapists combine hands-on treatment with personalised exercise rehabilitation to get you moving well again. We accept all major private health insurers, and you can book your first session in under 60 seconds with no GP referral needed.
References
- https://confluenthealth.com/resources/physical-therapy-exercises-for-hip-pain/
- https://www.arthritis.org/health-wellness/healthy-living/physical-activity/getting-started/exercise-benefits-for-hip-osteoarthritis
- https://pmc.ncbi.nlm.nih.gov/articles/PMC2758534/
- https://invigorhealth.com.au/physio-exercises-for-hip-pain/
- https://www.hss.edu/health-library/move-better/hip-flexor-stretch
- https://springpointsl.org/blog/low-impact-exercises-for-hip-pain/
