County Physio | Haddington & East Lothian
Hip stiffness and pain can make everyday movements — walking, standing, climbing stairs, even sleeping — feel difficult and uncomfortable.
The good news? The right exercises can significantly reduce symptoms, improve mobility and strengthen the muscles that support your hip joint.
As physiotherapists at County Physio in Haddington, we regularly prescribe targeted hip exercises that help relieve pain, restore balance and keep the hips functioning well.
Below are the top physiotherapist-approved hip exercises that are safe, effective and suitable for most people experiencing hip pain or stiffness.
1. Glute Bridge
One of the best exercises for strengthening the glutes, which are essential for hip stability.
How to do it:
- Lie on your back with knees bent, feet hip-width apart.
- Press your feet into the floor and lift your hips upward.
- Hold for 2–3 seconds, then slowly lower down.
Benefits:
- Reduces hip strain
- Improves stability
- Supports walking and standing
Do 10–12 repetitions, 2–3 sets.
2. Hip Flexor Stretch
Many people with hip pain have tight hip flexors from prolonged sitting.
How to do it:
- Kneel with one foot forward in a lunge position.
- Tuck your pelvis under and gently lean forward.
- Feel the stretch at the front of your hip.
Benefits:
- Relieves front-hip tightness
- Improves posture
- Reduces stiffness when walking
Hold for 20–30 seconds, repeat 2–3 times.
3. Clamshell
A great strengthening exercise for the gluteus medius — one of the most important hip stabiliser muscles.
How to do it:
- Lie on your side with knees bent.
- Keep your feet together and lift the top knee like a “clamshell”.
- Avoid rotating your pelvis backward.
Benefits:
- Reduces hip, knee and lower back pain
- Supports walking and running
- Improves balance
Do 12–15 repetitions, 2–3 sets.
4. Standing Hip Abduction
This movement strengthens the muscles on the outside of the hip.
How to do it:
- Stand tall while holding a chair for support.
- Lift one leg out to the side without leaning.
- Lower slowly and repeat.
Benefits:
- Improves hip joint stability
- Helps with stair climbing
- Reduces overloading of the hip joint
Do 10–15 repetitions, 2–3 sets.
5. Piriformis Stretch
Helps relieve deep glute tension and buttock pain that can refer to the hip.
How to do it:
- Lie on your back and cross your ankle over the opposite knee.
- Pull the uncrossed leg toward your chest.
- Feel the stretch in your glutes.
Benefits:
- Reduces hip tightness
- Eases lower back and buttock pain
- Improves hip rotation mobility
Hold for 20–30 seconds, repeat 2–3 times.
6. Gentle Hip Rotations
A simple mobility exercise perfect for morning stiffness.
How to do it:
- Sit on a chair with feet flat.
- Slowly rotate your knees inward and outward.
- Keep the movement pain-free and controlled.
Benefits:
- Improves joint lubrication
- Reduces stiffness
- Prepares the hips for daily activity
Do 20–30 repetitions.
Important Note: Move Within Your Comfort Zone
If any exercise causes sharp, worsening or radiating pain, stop and seek assessment.
Hip pain can come from multiple areas — the hip joint, muscles, tendons, or even the lower back — so getting the correct diagnosis is key.
When to See a Physiotherapist
You should seek assessment if you have:
- Persistent hip pain lasting more than 1–2 weeks
- Pain affecting your walking or sleep
- Hip clicking, catching or locking
- Hip pain after a fall or sudden injury
- Stiffness that is not improving
Early treatment prevents the problem from becoming long-term.
Physiotherapy for Hip Pain at County Physio
At County Physio in Haddington, serving clients across East Lothian, we offer:
- Hands-on treatment
- Personalised exercise rehabilitation
- Posture and gait analysis
- Taping, laser therapy, needling
- Long-term prevention planning
If you want relief from hip pain, we’re here to help.
Book Your Hip Pain Assessment Today
Take the first step towards comfortable movement.
