Dealing with hip pain can feel like a frustrating and limiting experience, especially when it begins to interfere with everyday movement. Whether your pain stems from arthritis, previous surgery, sciatica, overuse, or simply tight and imbalanced muscles, the right combination of targeted exercises and professional guidance can offer real relief.
At Repke Fitness, we understand that hip pain doesn’t mean you have to stop moving altogether. In fact, we believe in movement—smart, safe, and tailored movement—as a tool for healing. That’s why our team of certified personal trainers, under the guidance of a medical provider, specialize in helping individuals manage injuries, including hip pain, through carefully designed fitness programs.
Before we jump into some common and helpful hip exercises, it’s important to stress: always consult with a licensed physical therapist or medical provider before starting any exercise regimen for pain. We’re happy to collaborate with your physical therapist to ensure every movement we guide you through is safe and supportive. And once you’re done with PT, we can take the baton and continue your plan of care, helping you build strength, maintain mobility, and prevent future flare-ups.
1. Windshield Wipers
Windshield wipers are an excellent and gentle mobility exercise for the hips. They work through internal and external hip rotation, which often gets neglected but is crucial for healthy hip joints and reducing chronic hip pain.
How to do Windshield Wipers:
- Sit on the floor with your butt down, legs out wide in front of you, and knees bent.
- Your knees should be roughly at 90 degrees. It’s totally okay if your feet are a little farther away from your hips—that might even be more comfortable.
- Keep both sit bones (your butt cheeks!) on the floor. Slowly let both knees drop to one side. No need for the knees to touch the ground—just let them fall naturally.
- If you feel discomfort in your knees, try adjusting your position:
- Lean back a bit
- Slide your feet slightly closer or farther from your hips
- Don’t let your knees drop quite as low
- Slowly bring the knees back up and repeat the motion to the other side.
- Continue for 8–12 reps, or more if it feels good.
Video demo: Windshield Wipers
This exercise is a client favorite at Repke Fitness, especially during warm-ups or cool-downs. It encourages fluid movement without strain, making it perfect for those recovering from hip pain or injury.
2. Clamshells
Clamshells might look simple, but don’t underestimate their power! This movement targets your glute medius—a small but mighty muscle on the outside of your hip that plays a key role in hip stabilization and pain prevention.
How to do Clamshells:
- Lie on your side, with your knees bent at 90 degrees and feet stacked on top of each other.
- Make sure your hips stay stacked—don’t let the top hip roll backward.
- Keeping your feet together, lift your top knee while squeezing your glutes.
- Lower with control. You should feel the burn in the outside of your top glute.
- Perform 10 reps per side. Repeat for 2–3 sets.
Need more intensity? Add a mini resistance band around your thighs.
Video demo: Clamshells
At Repke Fitness, we regularly use clamshells as part of hip pain recovery programs whether it’s hip pain related to an injury, aging or even pregnancy . We often combine them with core stabilization work to maximize overall pelvic stability. Our certified personal trainers love how easy it is to scale this movement to different fitness levels while still targeting key stabilizers of the hip.
3. Supine Hip Internal Rotation Stretch
This stretch is especially helpful for releasing tightness in the front and inner part of the hip. When internal rotation is limited, it can throw off your entire gait and lead to compensations that cause even more hip pain.
How to do Supine Hip Internal Rotation Stretch:
- Lie on your back with your knees bent and feet flat.
- Cross one foot over the opposite thigh, just above the knee.
- Let the crossed leg slowly drop toward the floor, using its weight to guide the stretch.
- Reach your arm across your body toward the side being stretched. This helps isolate the movement and prevents your torso from rotating too much.
- Hold for 20–30 seconds, and repeat 2–3 times on each side.
Video demo: Supine Hip Internal Rotation
If you’re looking for more hip mobility exercises, check out this helpful guide on internal and external hip rotation. The more options you have in your toolkit, the easier it becomes to stay consistent with your mobility work.
When we design your training plan at Repke Fitness, we don’t just throw in random stretches—we select movements that specifically support your needs and goals. And with the guidance of a certified personal trainer, you can be confident that every rep and stretch is done safely and effectively.
Why You Shouldn’t Push Through the Pain
A lot of people assume they need to “push through” their discomfort. But pain is not weakness leaving the body—it’s your body sending you important feedback. Hip pain often means there’s some imbalance, restriction, or weakness that needs to be addressed. That’s where our experienced training team steps in.
All of our trainers at Repke Fitness meet weekly to discuss client progression and plan adjustments. That means your workout isn’t just built off a template—it’s built around you, your current state, your goals, and yes, your limitations.
Working Alongside Your Physical Therapist
If you’re currently in physical therapy, we’re happy to coordinate with your therapist to ensure a safe and smooth transition into fitness training. Our goal is to continue the plan of care in a functional way—whether that’s regaining walking endurance, getting back to horseback riding, or simply enjoying pain-free movement again.
We don’t believe in cookie-cutter routines. At Repke Fitness, every single workout is designed with intention, especially for individuals managing chronic issues like hip pain, knee discomfort, or lower back tension.
We’ve worked with countless clients recovering from hip surgeries, managing sciatica, or dealing with daily arthritic pain. You don’t have to figure this out alone—and you certainly don’t need to give up on your health goals because of an injury. That’s exactly why we’re here.
More Helpful Tips for Managing Hip Pain:
- Stay consistent: Don’t wait for the pain to spike before you start stretching or moving. Gentle daily motion helps keep things loose.
- Avoid deep squats (unless cleared by your provider): These can irritate the hip joint if not done correctly.
- Prioritize glute and core strength: These muscles help take the load off your hips during daily activities.
- Limit sitting: Prolonged sitting tightens the hip flexors. Stand and stretch often.
- Use heat before, ice after: Heat can loosen things up pre-movement, while ice helps calm inflammation afterward.
Ready to Get Moving Again—Safely?
At Repke Fitness, we make it possible for you to train safely even if you’re dealing with hip pain, past injuries, or mobility issues. We’re not just trainers—we’re professionals with medical insight who understand how to tailor your workouts without aggravating sensitive areas. Every certified personal trainer on our team is experienced in working with people managing pain and will ensure your plan fits your body—not the other way around.
Let us help you feel stronger, move better, and get back to doing what you love. Whether you’re just starting your recovery journey or looking for post-physical therapy guidance, we’ve got your back.
Contact us today at 667-771-5336 or reach out via our contact form. Let’s build your strength safely and smartly—together.
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