5 standing exercises to relieve hip pain

Hip pain can complicate every part of your daily routine, turning simple tasks into challenges. The good news is that finding relief doesn't have to be complicated. By building small, consistent habits, like adding a few standing exercises to your routine, you can start to feel real relief.

These five quick, equipment-free movements are designed to ease discomfort, loosen stiff joints, and strengthen your hips. With regular practice, they can help you feel more stable and reclaim comfort in your daily life.

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Your safety comes first. Always consult your doctor before starting a new exercise routine. If you have any existing injuries or balance concerns, discuss with your healthcare provider to determine the safest options for you.

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Safety tips

• Always use a sturdy surface for balance, such as a chair or countertop.
• Move slowly and mindfully to avoid overexertion or injury.
• If you feel pain beyond mild discomfort, stop the exercise immediately.

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Warm-up: Gentle marching

Before starting any exercise routine, it’s essential to warm up. Begin with 2-3 minutes of gentle marching in place. This gets the blood flowing and prepares your muscles for movement.

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Exercise #1: Standing hip circles 

This stretch promotes joint mobility and loosens tight hip muscles, helping you feel lighter and more at ease as it relieves stiffness in the hips.

How to do it:

• Stand tall with your feet hip-width apart and hands on your hips.
• Slowly rotate your hips in a circular motion, making small circles at first.
• You should feel the stretch in your hip joints and the muscles around your lower back and core.
• Perform 5-10 circles in one direction, then switch.

Modification: If balance is an issue, hold onto a chair or wall for support.

Challenge yourself: Increase the size of your hip circles as you gain confidence and flexibility.

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Exercise #2: Side leg lifts

Side leg lifts strengthen the gluteus medius, a crucial stabilizing muscle for the hips. This helps to reduce pain by improving support and alignment in the hip joint.‍

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How to do it:

• Stand next to a sturdy chair or countertop for support.
• Lift your leg out to the side, keeping it straight and toes pointing forward.
• Lower the leg slowly without letting it touch the ground.
• You should feel the stretch in the outer thigh and side of the hip on the lifting leg.
• Repeat 10 times on each leg.

Modification: Perform smaller lifts if full range of motion is uncomfortable.

Challenge yourself: Slow down and focus on controlled, deliberate movements to increase the challenge.

For video guidance, check out Hip Strengthening Exercise: Standing Side Leg Lift from the Penn State Health YouTube channel. 

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Exercise #3: Standing hip flexor stretch
This stretch loosens tight hip flexors, which can contribute to pain and stiffness. By relieving tension in this area, you can improve your range of motion and reduce the strain on your hips during everyday movements, making activities like walking or standing more comfortable.

How to do it:

• Stand near a chair or wall for support.
• Step one foot back, keeping the other foot forward and both feet flat.
• Bend your front knee slightly and shift your weight forward. Focus on keeping your back leg straight and your hips squared forward.
• You should feel the stretch in the front of your hip on the side of the leg that is stepped back.
• Hold for 20-30 seconds, then switch sides.

Modification: Shorten your stance to reduce the intensity of the stretch.

Challenge yourself: Raise your arms overhead while holding the stretch to engage your core.

For video guidance, check out Hip Flexor Stretch-Standing from the Coury & Buehler PT YouTube channel. 

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Exercise #4: Heel-to-toe rocking

Heel-to-toe rocking improves balance and strengthens the smaller muscles around your hips that help keep you steady and balanced. This exercise helps you stay steady and reduces strain on your hips, easing pain and making daily movement feel easier.

‍How to do it:

• Stand near a chair or wall for support.
• Stand with your feet hip-width apart. Make sure you feel balanced and steady before starting.
• Slowly shift your weight onto your toes, lifting your heels off the ground. You should feel your calf muscles working.
• Lower your heels gently and lift your toes off the ground, feeling a slight stretch in the front of your lower legs.
• Repeat for 10-15 repetitions, moving slowly and staying in control.

Modification: Hold onto a sturdy surface for balance.

For video guidance, check out Toe to Heel Rock Exercise from the Vive Health YouTube channel.

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Exercise #5: Standing figure-4 stretch

This stretch targets the piriformis and glutes, relieving tension and improving flexibility. It’s perfect for releasing tightness in the hips and lower back, making movement feel smoother and less strained.

How to do it:

• Stand near a chair or wall for support to help with balance.
• Cross one ankle over the opposite knee, creating a “figure 4” shape. You should feel the stretch in the outer hip and glute of the crossed leg.
• Slowly bend your standing leg slightly, lowering into a gentle squat. Keep your chest lifted and your back straight.
• Hold the position for 20-30 seconds, then switch sides.

Modification: Perform the stretch while sitting on a sturdy chair. Cross one ankle over the opposite knee and gently press down on the raised knee for a similar stretch.

Challenge yourself: Sink deeper into the stretch by bending your standing leg more and holding for an extended duration to enhance flexibility.

For video guidance, check out Standing Figure 4 Stretch from the Physio Trax YouTube channel. 

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Benefits of standing mobility workouts

• Improves Balance: Strengthens stabilizing muscles, reducing the risk of falls.
• Enhances flexibility: Loosens tight hip joints and surrounding muscles.
• Builds strength: Supports the hips and reduces strain during daily activities.
• Boosts circulation: Encourages blood flow to the joints and muscles, promoting healing.

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Incorporate these movements into your day

Consistency is key to seeing improvements. Aim to perform these exercises 3-4 times a week, gradually increasing the repetitions as your strength and flexibility improve. By taking small steps toward better mobility, you can reduce hip pain and enjoy a more active, independent lifestyle.

At Cadence, we’re here to support your health journey by providing personalized guidance and care between your doctor’s visits, helping you make sustainable choices for better health every day.

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Learn more about the program at www.cadence.care/welcome

‍Call or text us at (855) 613-0778 8am-6pm, Monday-Friday

Any information provided on this website is intended for general educational purposes and is not intended to be medical advice. You should always consult with your own medical provider about your health and medical questions and never rely on this or any other website alone to make medical decisions. Do not delay seeking medical advice or disregard any medical advice you have received from your provider because of anything you read on the website.