Pain on the side of the hip often strikes at the most inconvenient times: when climbing stairs, after a long walk, or when you roll over in bed. Looking for the best exercises for hip bursitis is a good idea, as long as you don’t strain an area that’s already irritated. The goal isn’t to “push through the pain,” but to gradually regain strength, control, and tolerance for the activities that matter to you.
The term “hip bursitis” is often used to describe pain near the greater trochanter, the bony protrusion on the side of the thigh. This pain may also be related to the tendons of the gluteal muscles and their sensitivity to pressure or exertion. That is why the most helpful exercises are not just aimed at stretching the hip—they primarily strengthen the muscles that stabilize the pelvis.
Before You Begin: The Right Way to Pace Your Workouts
Exercise may cause mild discomfort, especially at first, without necessarily being harmful. However, sharp pain that increases with each repetition, causes you to limp, or remains significantly more intense the next day indicates that the intensity is too high.
Aim for tolerable pain during exercise, which is generally low-intensity. The pain should return to near your usual level within 24 hours. At that point, reduce your range of motion, the number of repetitions, or the frequency of your workouts. This gradual progression is often more effective than an occasional long workout.
If the pain is severe at night, occurs after a fall, or is accompanied by a fever, significant redness, unusual swelling, sudden weakness, or an inability to bear weight, see a healthcare professional right away.
The Best Exercises for Hip Bursitis
Start by choosing two or three exercises that you can do while managing your pain. Repeat them three to four times a week, allowing for a rest day between strength-training sessions as needed. The quality of the movement is more important than the number of repetitions.
1. Squeeze your glutes against the wall
Stand with the side that hurts close to a wall. Bend your knees slightly and place the outside of your knee or thigh against the wall, whichever feels more comfortable. Without leaning your torso forward, gently push your leg toward the wall as if you were trying to spread your thigh, but without moving.
Hold the contraction for 20 to 30 seconds, then release. Do four to five repetitions. This isometric exercise engages the gluteal muscles without requiring much movement at the hip. It is particularly helpful when pain is still noticeable during everyday activities.
Avoid leaning against the wall or holding your breath. You should feel the burn on the side of your buttock, not in your lower back.
2. Glute Bridge
Lie on your back with your knees bent and your feet hip-width apart. Gently squeeze your glutes, then lift your pelvis until your shoulders, pelvis, and knees form a comfortable straight line. Lower yourself slowly.
Start with two sets of 8 to 12 repetitions. If you feel the exercise mainly in your hamstrings at the back of your thighs, move your feet slightly closer to your buttocks and lower the height of the bridge. Your pelvis should rise steadily, without twisting or arching your back excessively.
The glute bridge strengthens the muscles involved in hip extension. Over the course of several weeks, it can make walking, getting up from a chair, and climbing stairs easier.
3. Standing hip abduction with support
Stand near a counter or the back of a chair. Keep your pelvis level and gently shift your weight onto the leg on the side that hurts, if that feels comfortable. Then move the other leg out to the side a few centimeters, without leaning forward or turning your toes outward. Slowly bring it back.
Do two sets of 8 to 12 repetitions. This variation may seem counterintuitive since the sore leg remains on the floor, but it is precisely that leg that works to stabilize the pelvis. It mimics an essential function of the hip during walking.
If putting weight on the painful leg is too painful, start by putting less weight on that leg or do the contraction against a wall. An elastic band can be added later, only once the movement becomes easy and well-controlled.
4. Controlled half-squat
Stand in front of a chair with your feet hip-width apart, and push your hips back slightly as if you were about to sit down. Lower yourself only as far as feels comfortable, then push through the floor to stand back up. Your knees should point in the same direction as your toes.
Start with two sets of 6 to 10 repetitions. A half-squat builds strength in the glutes and thighs in a position that’s useful in everyday life. In particular, it prepares you for standing up, carrying loads, and climbing stairs.
Don’t try to lower yourself as far as possible at any cost. If your pelvis shifts to one side, if your knee collapses inward, or if the pain increases significantly, reduce the range of motion. A taller chair is an excellent starting point.
5. Climbing a small step
Use a low step or the first step of a staircase. Place the foot of your sore leg on the step, step up while keeping your pelvis as level as possible, and then step back down slowly. Hold onto the handrail for support if needed.
Do one or two sets of 6 to 10 repetitions on each side. This exercise is more challenging than the squat because it requires the hip to support the body’s weight on a single leg. It is therefore best to introduce it once walking and the previous exercises are being tolerated better.
Positions that can cause irritation
Exercises help, but recovery also depends on how the hip is used between sessions. Prolonged pressure on the painful side can keep the area tender. If sleeping on that hip triggers pain, try sleeping on the other side with a thick pillow between your knees, or on your back with a pillow under your knees.
Also avoid crossing your legs for long periods, standing while leaning on just one hip, and temporarily increasing the number of hills, stairs, or long walks if these activities trigger your symptoms. This doesn’t mean you have to stop moving altogether; instead, adjust the duration and intensity to stay active without triggering a major flare-up.
Intense stretching of the glutes or the outer thigh is not always recommended. For some people, positions that bring the leg toward the inside of the body put additional pressure on the painful area. If a stretch clearly increases your pain on the side of your hip, it’s probably not the right exercise for you right now.
When to Request a Physical Therapy Evaluation
Pain on the side of the hip may resemble bursitis, but the source may also be in the back, the hip joint, or the gluteal tendons. An evaluation will assess your range of motion, strength, gait, and the activities that trigger your symptoms.
The plan also varies depending on your specific situation: someone who works standing up, a recreational runner, and someone returning to activity after an injury do not have the same limitations or goals. A physical therapist can tailor the exercises, determine the appropriate level of intensity, and guide you through a safe return to your activities, work, or sports. At Physio Multiservices, this approach can be integrated with other services when your situation requires it.
Hip pain rarely responds to a quick fix, but it often responds very well to a gradual progression. Start with movements you can control, pay attention to how the pain feels the next day, and give yourself time to regain confidence in your footing.