Hip Pain: 8 Effective Exercises to Do at Home

To Help Prevent and Relieve Pain

Time

32 minutes
8 exercises

Myofascial Self-Massage for Hip Pain

Your first goal: to release tension and adhesions in the hip area. The best way to achieve this is through targeted massage for hip pain. Myofascial self-massage with BLACKROLL® products makes your muscle-fascia tissue more supple.

Massaging hip pain: relaxes tight gluteal muscles

Place the BALL 12 on the floor and sit on it with one buttock. Rest the leg on the side you’re treating on the thigh of the other leg.

Move slowly in place and feel for the individual pain points. Where the pain is most intense, hold the position for about 15 seconds and breathe calmly and deeply. Engage the lateral gluteal muscles by turning slightly to the side.

Tip: If you have hip pain,push yourselfup from your shoulders with your chest out during this exercise—this will also provide stabilization training for your shoulder girdle. If the pain is too severe, you can alternatively perform the exercise with the ^BLACKROLL ®.

Product

Ball 08

Seconds

Body part

Lower Body, Glutes

Training Goals

Massaging hip pain: relaxes tight hip flexor muscles

Lie on your stomach with your forearms propped up, your head resting loosely on the backs of your hands. Place the BALL 12 directly above your groin, between your rectus abdominis muscles and the lateral iliac crest.

Slowly lower your weight onto the BALL 12. Breathe against the ball and try to gently push it deeper into the tissue with each exhalation. This will release various pain points along the hip flexor muscle. Next, keep the BALL 12 in one spot and slowly move the same-side, abducted leg toward your armpit and back several times.

If using the method that applies deeper pressure to the abdomen, you should first rule out an abdominal aortic aneurysm. If you feel a pulsation or throbbing under the ball, you’re pressing on an artery. In this case, adjust the position of the ball.

Tip: If the intensity is too high for you at first, you can alternatively perform the exercise using the^BLACKROLL® if you have hip pain. Want more intensity? Then you can lift the leg on the same side slightly and sink deeper into the hip flexor as you lower it back down. Another tip: Roll out the entire thigh musculature (especially the tendinous origins in the pelvic area) and the lower back.

Product

Ball 12 Ball 08

Seconds

Body part

Lower Body, Hips

Training Goals

Targeting Deep Tension Points for Hip Pain

After the myofascial self-massage, target your deep fascial adhesions with the TRIGGER. By applying targeted pressure to your muscle, you can try to release deep-seated tension. Locate the spot where the pain is most intense.

Hip Pain Trigger Exercise: For a Tense Pelvis

Stand against a wall and position the TRIGGER on the painful area of your side pelvis. Hold this position and take deep breaths in and out until the pain subsides.

Want some extra mobility? Move your leg forward and backward.

Tip: During this hip pain exercise, also look for painful knots in the front and back lateral areas of your pelvis by turning slightly toward or away from the wall.

Product

Trigger Box

Seconds

180

Body part

Lower Body, Hips, Thigh

Training Goals

Mobilization and Stretching Exercise for Hip Pain

You can then address muscle tightness and imbalances with stretching and mobilization exercises. This will create more space in the hip joint.

Hip Pain Stretching Exercise: Mobilizes Your Hip Flexor Muscles

Start in a one-legged kneeling position and place your knee directly under your hip. Wrap the SUPER BAND around your thigh from the front.

Pull your navel inward toward your spine and engage your glutes. Push forward from your hips and hold this position.

Tip: For an additional hip-mobilizing effect, gently rock back and forth.

Product

Super Band

Seconds

1 / 60

Body part

Lower Body, Hips, Thigh

Training Goals

Hip Pain Stretching Exercise: Mobilizes Your Hips

Start on all fours and wrap the SUPER BAND around the inside of your thigh. Place the band as close to your hip as possible.

Now bring one leg in front of your body and bend the knee 45 to 90°, as far as you can. Extend your other leg behind your body and press the pelvis on the side of the extended leg toward the floor.

Tip: For a variation of this hip pain exercise, you can adjust the position of your upper body. If you lean forward, you’ll increase the stretch in your hip.

Product

Super Band

Seconds per side

1 / 60

Body part

Lower Body, Hips, Glutes

Training Goals

Activation and Strengthening Exercises to Stabilize the Hips

You’ve now loosened up and stretched your muscles—now it’s time to strengthen your hip muscles. Certain muscle groups tend to atrophy, especially in people who spend a lot of time sitting at a computer. With these hip-stabilizing exercises, you can activate underused muscles in the hip area.

Hip Pain Exercise: Activates the hip’s external rotators

Place the LOOP BAND around your legs and position it just above your knees. Lie on your side and bend your hip at about a 45° angle.

Lift your top thigh and rotate it outward. Hold the final contraction for up to six seconds, then return to the starting position.

Tip: To stabilize your hips during this exercise, make sure the inner edges of your feet stay firmly pressed together. Your pelvis should also remain still.

Product

Loop Band

Repetitions

Body part

Lower Body, Glutes

Training Goals

Hip Pain Exercise: Activates Your Glutes

Lie on your back and bend your knees to about 90°. Place a BALL 08 between one thigh and your lower abdomen. Pull the knee on that side firmly toward your torso and squeeze the BALL 08.

Lift your glutes off the floor, press your arms into the floor, and extend your hips upward. Slightly curl the toes of your supporting leg and feel the tension in your glutes. Hold the final contraction for up to six seconds and return to the starting position.

Tip: Make sure your pelvis stays level throughout this hip pain exercise and doesn’t rotate. The hip extension should come from your glutes, not your lower back or the back of your thighs. At first, you might not be able to fully extend, but with practice, this will improve.

Product

Ball 08

Repetitions

Body part

Lower Body, Hips

Training Goals

Hip Pain Exercise: Activates Gluteal and Thigh Muscles

Place a chair behind you that’s about shin- to knee-high, and stand upright with your feet shoulder-width apart in front of it. Shift your weight onto one leg and extend the other leg out in front of you.

Perform a one-legged squat by simultaneously sitting back and pushing your knee forward. Briefly touch the chair with your buttocks, then return to an upright standing position.

Tip: If you have hip pain and find it difficult to stand back up on one leg during this exercise, lower yourself down in a controlled manner on one leg. Then push yourself back to the starting position using both legs.

Product

Repetitions

Body part

Lower Body, Thigh

Training Goals

Hip Pain After Jogging

Many runners are familiar with this problem: After jogging, hip pain suddenly sets in—an unpleasant pulling or stabbing sensation in the hip area, often accompanied by discomfort in the thighs or on the outer side of the buttocks. Such pain is not uncommon, especially among athletes who train regularly or intensively. But what causes it?

In many cases, it is due to overuse of the structures surrounding the hip joint—including muscles, tendons, ligaments, and bursae. Causes can include one-sided stress, muscular imbalances, limited mobility, or poor running form. These factors lead to irritation, inflammation, or—in the worst-case scenario—structural damage. Runners with poor pelvic stability (e.g., a weak gluteus medius) or tight hip flexors (e.g., iliopsoas) are particularly at risk. Structural causes such as femoro-acetabular impingement (FAI) or bursitis of the greater trochanter (trochanteric bursitis) are also possible. The pain often occurs on one side and can radiate down the leg or into the knee.

Early and accurate medical or physical therapy diagnosis is essential to rule out serious conditions (e.g., labral tears or osteoarthritis). In many cases, symptoms can be effectively managed through targeted movement and load management: individually tailored stretching exercises, myofascial self-treatment, mobilization techniques, and the development of stable core and hip muscles are key components. Optimizing running technique is also particularly important to prevent long-term overuse.

As a general rule: Symptoms should not be ignored. Early, measured rest, adapted training, and targeted exercises for mobilization, stabilization, and strengthening of the hip contribute significantly to recovery. In more severe cases, a medical evaluation and, if necessary, multimodal therapy (a combination of physical therapy, exercise therapy, and, if needed, medical supervision) are advisable to prevent chronic symptoms or permanent damage.