Hip Pain Exercises to Avoid and What to Do Instead
Not every move helps a sore hip, and some hip pain exercises to avoid can keep the pain going for months. The right advice depends on where the pain is and what is causing it. This guide from Physio Performance in Drogheda explains which moves to be careful with, why, and what to do instead. If you are not sure what is behind your pain, hip pain treatment in Drogheda starts with an assessment.
First, where is your hip pain?
Hip pain is not one thing. The place you feel it often points to the cause:
- Side of the hip, the bony point you can feel at the outside. This is often linked to tendon irritation in the hip, sometimes called gluteal tendinopathy or trochanteric bursitis.
- Front of the hip or groin, sometimes with a pinching feeling when you bend the hip.
- Buttock or back of the hip, which may come from the lower back or the deep hip muscles.
Because the causes differ, a move that eases one problem can aggravate another. These are general principles, not a diagnosis.
Side of the hip: moves to avoid
When the tendons at the side of the hip are irritated, they do not like being squashed or stretched. Be careful with:
- Crossing your legs or sitting with one knee over the other. This pulls the hip across the body and squeezes the tendon.
- Stretches that pull the knee across your chest or body, including deep figure four stretches. They add stretch and compression to a sore area.
- Lying on the painful side, especially at night. A pillow between the knees can help.
- Standing with your weight hanging on one hip. Spread your weight evenly.
- Rolling hard on the sore spot with a foam roller. Direct pressure on the bony point can irritate it. See our guides to IT band and hip pain and trochanteric bursitis.
If you recognise this pattern, our hip bursitis treatment page explains what we do about it.
Front of the hip or groin: moves to avoid
If the pain sits at the front and pinches when you bend the hip, deep positions may be the trigger. Be careful with:
- Deep squats and very low sits. The hip is bent as far as it can go.
- Pulling the knee hard up to the chest.
- Repeated high leg raises, which can irritate the front of the hip.
- Forcing the hip into end range stretches. Stretching a painful hip harder rarely helps.
The aim is not to avoid these forever. It is to give the hip a rest from positions that hurt while you build strength in a pain-free range.
What to do instead
You still need to keep moving. Gentle, controlled strength work is often better than rest:
- Glute bridge. Lie on your back with knees bent and lift your hips. It strengthens the buttock muscles with the hip in a comfortable position.
- Sit to stand from a higher chair. A higher seat means the hip bends less, so it is easier on a sensitive hip.
- Short range step ups. Use a low step and keep your weight in the middle of your foot.
- Standing hip hold. Press the side of your leg into a wall and hold, without moving the hip. These holds can be gentler on a painful tendon.
- Walking. Short, comfortable walks keep the hip moving without heavy load.
For more ideas, read our guide to hip mobility exercises to stay injury free.
Everyday habits that make hip pain worse
- Sitting in low sofas or seats where your knees sit higher than your hips.
- Sleeping on the painful side with no support.
- Long periods of sitting with no breaks. Stand and move every half hour.
- Sudden jumps in activity, such as a big increase in walking or running.
When to see a physio
See a physio if:
- the pain has lasted more than a few weeks,
- it wakes you at night or limits walking,
- you have a fall, or sudden severe pain after an injury, or
- you notice swelling, numbness or weakness in the leg.
Sudden severe pain after a fall needs urgent medical help. A physio can tell you which exercises to avoid for your hip and which to build up. The Irish Society of Chartered Physiotherapists has more on finding qualified care.
Frequently Asked Questions
It depends on the cause. For side hip pain, stretches that pull the leg across the body and lying on the sore side are common triggers. For front hip pain, deep squats and forced end range stretches often irritate it.
Not always. Stretching an irritated tendon can make it worse. Gentle movement and strength work are often safer starting points.
For many people, yes. Short, comfortable walks keep the hip moving. If walking makes the pain much worse, get it assessed.
Yes. As the hip gets stronger and calmer, you can usually return to many moves you were told to avoid. A physio can guide the timing.
Pain can travel from the lower back to the hip area. Read our lower back pain page and book an assessment to find the true source.