# exercises for hip pain — Strength for Real Life > Updated: 2026-05-17 · Source: https://dorsi.ai/topics/exercises-for-hip-pain Hip pain can derail a workout before it starts—especially when every squat or lunge sends a warning. The right moves, though, can rebuild stability and… Dorsi isn’t a fan of one-size-fits-all lists. For hip pain, some people love glute bridges, while others flare up with squats—and both are right. The key is matching exercise selection to your specific pain pattern. In a 2023 study, hip strengthening reduced pain by 32% in eight weeks. This page walks through the top exercises and how to tweak them for your body. Hip pain can derail a workout before it starts—especially when every squat or lunge sends a warning. The right moves, though, can rebuild stability and reduce discomfort. Start with dead bugs and standing hip marches: they target deep stabilizers without loading the joint. Glute bridges and side-lying clamshells wake up muscles that often check out when your hip hurts. Avoid deep squats and high-impact jumps until the pain drops. Dorsi helps by tailoring exercises to your exact range of motion, using Apple Watch data to catch patterns you might miss. The 20-minute zero-planning approach from one of our blog posts works well here—short sessions with focused reps keep you consistent without grinding through pain. Whether you're rehabbing or just tired of the ache, these exercises are a foundation. The next modules break down the science and the alternatives, so you can train smart, not just hard. ## Loosen joints with 1-minute hip circles Stand on one leg—hold a wall if needed. Slowly trace circles with your raised knee, 30 seconds clockwise, then reverse. This preps the hip capsule for work. Do two sets per side. Rushing here? Your hips will resist the real exercises. Go slow. ## Fire up glutes with clam shells Lie on your side, knees bent at 45°, feet together. Keep hips stacked and lift your top knee without rolling back. That burn? That's your glute medius waking up. 3 sets of 12 each side. If it's easy, loop a resistance band just above your knees. ## Lengthen hip flexors in a half-kneeling stretch Kneel on one knee, front foot flat. Tuck your pelvis under and lean forward until you feel a stretch in the hip of your back leg. Hold 45 seconds per side. Deepen it by raising the same-side arm overhead. Tight flexors pull on the pelvis—this eases that tension. ## Stabilize with a single-leg Romanian deadlift Hold a lightweight in one hand, stand on the opposite leg. Hinge at your hips, letting the free leg rise behind you until your body forms a T. Keep a micro-bend in the standing knee. 8 reps per side, 3 sets. This builds the hip and core control needed for real-life moves like bending to pick up laundry. ## FAQ ### how to get strong hips Focus on compound moves like deadlifts and squats, but add glute bridges, clamshells, and lateral band walks. Progressive overload matters—add weight or reps each week. Three sessions per week, 10-15 reps per side, and you'll see real hip strength gains in 4-6 weeks. Consistency beats intensity here. ### how to loosen up tight hips Stretch hip flexors with lunges—hold each side 30 seconds. Add pigeon pose for deep external rotation and foam roll your TFL and glutes daily. Gentle dynamic warm-ups like leg swings before activity prevent stiffness. I've found that 5 minutes of these moves after sitting all day drops hip tension noticeably.