Exercises for hip problems
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These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your hip.
These video shows the whole movement so don't worry if you can't do it all.
How many and how often
Start by doing 5 repetitions of each exercise, 3 times a day. Add an extra 1 or 2 repetitions every few days as long as you feel comfortable.
When to stop
Stop these exercises if they make your symptoms worse, or cause new pain.
If your symptoms don't improve after 2 weeks, phone the Musculoskeletal (MSK) Helpline (only available in some health board regions).
If this service isn't available in your area, speak to your GP to find out if you can refer yourself to a local MSK service.
Lying knee bend
You should do this exercise while lying down.
Bending and straightening your knee is one repetition.
| Instruction | Key movement |
| With both knees straight, slowly bend your sore leg by sliding your foot along the floor or bed towards you as far as is comfortable |  |
| Hold this position for 2 seconds before straightening your leg |  |
Lying knee lift
This exercise should be done while lying on your back.
Lifting your knee towards you and back is one repetition.
| Instruction | Key movement |
| With your back straight, knees bent and feet on the floor, lift the knee on the same side as your sore hip towards your chest and place your hands behind the knee and draw it into your chest |  |
| Hold for 3 secs then return your feet to the floor |  |
Side leg raise
This exercise should be done while standing up. It's important to keep your back straight throughout this exercise.
Lifting your leg to the side and back is one repetition.
| Instruction | Key movement |
| Using a chair or table for support, lift the leg on the side of your sore hip out to the side as far as is comfortable |  |
| Return your leg to the starting point |  |
Backward leg raise
This exercise should be done while standing up. It's important to not lean in throughout this exercise.
Lifting your leg back and forward is one repetition.
| Instruction | Key movement |
| Using a chair or table for support, keeping your knee straight, lift the leg on the side of your sore hip back as far as is comfortable |  |
| Return your leg to the starting point |  |
Seated leg press
This exercise should be done while sitting or lying down.
Pushing your knees to the floor and then releasing is one repetition.
| Instruction | Key movement |
| With your back straight, bring the soles of your feet together and as close to your groin as is comfortable |  |
| Push your knees down towards the floor, you will feel a stretch on the inside of your thighs |  |
| Release the pressure on your knees to come out of the stretch |  |
Also on NHS inform
