Hip flexor stretch
●○○○○2 × 3 each side, held 20–30s
In a kneeling lunge position, gently shift the hips forward while keeping the trunk upright to stretch the front of the hip.
Hip exercise programs typically combine mobility work to maintain joint range with strengthening focused on the gluteal muscles, which play a central role in controlling pelvic and leg alignment.
For conditions like osteoarthritis, guidelines from bodies such as the American Academy of Orthopaedic Surgeons consistently recommend exercise as a first-line management strategy alongside weight management where relevant.
Typical exercise menu
Clamshell
●○○○○3 × 12 each side
Lying on the side with knees bent, lift the top knee while keeping the feet together and the pelvis still.
Glute bridge
●●○○○3 × 12
Lying on the back with knees bent, lift the hips by squeezing the glutes without overarching the low back.
Standing hip abduction
●●○○○3 × 12 each side
Standing tall, lift one leg out to the side with control, keeping the trunk stable and avoiding hip hiking.
Side-lying hip abduction with band
●●○○○3 × 12 each side
Lying on the side with a light band above the knees, lift the top leg against resistance while keeping the hips stacked.
Bodyweight squat
●●●○○3 × 12
Lower the hips back and down while keeping the knees tracking over the feet, then return to standing.
Step-up
●●●○○3 × 10 each side
Step up onto a stable platform leading with one leg, controlling the movement on both the way up and down.
Single-leg Romanian deadlift
●●●●○3 × 8 each side
Balancing on one leg, hinge forward at the hip while extending the other leg behind for counterbalance, then return to standing.
Progression generally moves from isolated gluteal activation toward more functional, weight-bearing movements that mirror the demands of walking, stair climbing, and sport.
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