Standing and sitting positions
Stand evenly on both feet — do not hang on one hip. Sit with the knees apart, not crossed.
- All day
- Every day
Should feel: Less pressure on the side of the hip Should not feel: Standing on one leg
Home / Patient library / Exercise sheets / Sheet 34
Lateral hip exercises
Hip & knee · Pain on the side of the hip
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.
A4 PDF, 0.2 MB. Free to download — no sign-up, no email address needed.
Side-lying hip lift
Lie on the UNAFFECTED side with a pillow between the knees. Lift the top leg.
- 15 times
- Daily
Should feel: The side of the hip working Should not feel: Lying on the painful side
Clamshell
Knees bent, lift the top knee keeping the hips still.
- 15 times
- Daily
Should feel: The buttock working Should not feel: Rolling backwards
Standing hip abduction
Lift the leg out to the side, body upright.
- 15 times
- Daily
Should feel: The side of the hip working Should not feel: Leaning
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
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