Outer Hip Pain: exercise plan

Your gluteal tendons hate being squashed and love being strengthened. Stop squashing, start loading, and give it a couple of months.

How to use this

Pain rules: up to about 3–4/10 during strength work is OK if it doesn’t increase that night or the next morning. Everyday movements should not increase pain.
How often: isometric holds daily; strength work every second day.
How long: in the LEAP trial, people did better than with an injection by 8 weeks, and the gains lasted to a year.
Progress when: a level feels easy and next-morning pain is no worse. Add a band, hold longer or move up a level.

Your exercises

Standing hip push (isometric)Stand side-on to a wall, sore side away. Bend the knee nearest the wall and press it gently into the wall, so the sore side’s glute works to keep you level. Start at gentle effort; progress to firmer pushes.5 holds of 30–45 seconds, once a day
Lying hip push (isometric)Lie on your back, knees bent, band around your thighs. Push your knees gently apart against the band and hold. Progress with a stronger band.5 holds of 30 seconds, once a day
BridgeLie on your back, knees bent, feet hip-width. Squeeze your bottom and lift your hips. Progress to a band around the knees, then single-leg bridges.3 sets of 10, every second day
Sit to standStand up from a chair without using your hands, keeping knees apart and pelvis level. Start with a higher chair; progress lower or holding a weight.3 sets of 10, every second day
Side-step with bandBand around your knees, small steps sideways keeping your pelvis level and toes forward. Progress with a stronger band or band around the ankles.3 sets of 10 steps each way, every second day
Step-upsStep up onto a low step leading with the sore leg, keeping your pelvis level (no hip dropping out sideways). Progress to a higher step or holding weights.3 sets of 10, every second day

Avoid squashing the tendon: don’t cross your legs, hang on one hip when standing, sit in low chairs, or lie on the sore side (or on the good side with the top knee dropped: put a pillow between your knees). Skip clamshells and deep side stretches for now.

Stop and see your GP or physio if

Pain in the groin or deep in the hip joint, or a limp that is getting worse
Back pain with leg pain, numbness or weakness
Night pain that wakes you and doesn’t ease with changing position
No improvement after 3 months of regular exercise

Want a supervised program?

A physio can guide you through a LEAP-style program (education plus progressive exercise, about 14 sessions over 8 weeks), which beat a cortisone injection in the trial. If you also have hip osteoarthritis, the GLA:D program is a good supervised option. If you have a chronic condition, ask your GP about a GP Chronic Condition Management Plan (GPCCMP): it gives a Medicare rebate for up to 5 allied health visits a year (physio, exercise physiologist or podiatrist).

Evidence and more information

Reviewed 29 October 2026. General education, not personal medical advice. Everyone is different, so check with your GP or physio if you’re unsure an exercise suits you.

maladywise.com/hip-pain/exercises/