Strengthening Exercises for Hip Stability: A Path to Pain-Free Living

Hip pain and instability can significantly affect your mobility, confidence, and overall quality of life. Whether you're recovering from an injury, managing osteoarthritis, or simply looking to prevent future issues, focusing on hip stability through targeted strengthening exercises is one of the most effective and empowering approaches you can take.

At MSK Doctors, we champion proactive care—helping you restore balance, improve movement, and live pain-free without unnecessary medication or surgery. In this blog, we’ll explore what hip stability means, why it matters, and which exercises can help build it safely and effectively.

Why Is Hip Stability So Important?

The hip joint is a strong ball-and-socket joint designed to support the weight of your upper body and facilitate dynamic movements like walking, climbing, and bending. However, issues such as muscle imbalances, joint laxity, poor posture, or previous injuries can weaken the stabilising muscles around the hip.

Without proper support, the joint becomes less efficient, placing strain on surrounding structures such as the lower back, pelvis, knees, and even ankles. This can lead to chronic pain, overuse injuries, and reduced function—particularly in older adults and athletes.

Improving hip stability doesn’t just ease pain; it helps you move better, feel stronger, and prevent future joint degeneration.

Key Muscles Involved in Hip Stability

To improve hip function, it’s important to target the muscles that provide dynamic support and control:

• Gluteus medius and minimus: Critical for pelvis control and lateral stability.

• Gluteus maximus: Powers hip extension and assists in pelvic alignment.

• Deep hip rotators (e.g., piriformis, obturator internus): Control external rotation and joint centring.

• Iliopsoas and rectus femoris: Assist with flexion and upright posture.

• Adductors and abductors: Maintain medial and lateral stability during movement.

Strengthening these muscle groups can transform the way you walk, run, and stand—while relieving tension in overworked joints.

Best Exercises to Strengthen Hip Stability

Here are evidence-based exercises commonly recommended by our clinicians at MSK Doctors. Always consult a healthcare professional before starting a new exercise programme—especially if you're in pain.

1. Glute Bridges

Lie on your back with knees bent and feet flat on the floor. Engage your core, squeeze your glutes, and lift your hips until your body forms a straight line from shoulders to knees. Hold for 2 seconds and slowly lower.
🔁 3 sets of 10–15 repetitions.

2. Clamshells

Lie on your side with knees bent and feet together. Keeping feet touching, open your knees like a clamshell while keeping your hips stable. This isolates the gluteus medius.
🔁 3 sets of 15 per side.

3. Lateral Band Walks

Place a resistance band just above your knees or around your ankles. Take small steps side-to-side, keeping tension in the band. Focus on activating your hip abductors.
🔁 2–3 sets of 10 steps each direction.

4. Single-Leg Balance

Stand on one leg, engaging your glutes and core. Try to hold for 30 seconds without wobbling. To progress, add arm movements or close your eyes.
🔁 Repeat 2–3 times on each leg.

5. Step-Ups

Step onto a stable bench or stair using one leg, focusing on using your glutes rather than pushing through your toes. Control the movement as you lower.
🔁 3 sets of 10 reps per leg.

These exercises can be modified or intensified depending on your needs and recovery stage.

The Regenerative Perspective

At MSK Doctors, we integrate exercise with the latest in regenerative medicine to restore function and delay or avoid surgical intervention. For some patients, strengthening may be paired with platelet-rich plasma (PRP), shockwave therapy, or motion analysis to enhance results.

Remember, stability doesn’t just come from strength—it comes from control. That’s why we also use advanced tools like MAI-Motion™ to objectively measure how your body moves and tailor rehabilitation for long-term success.

When to Seek Expert Help

If you experience:

• Persistent groin, thigh or buttock pain

• Clicking, catching, or instability in the hip

• Difficulty standing on one leg or climbing stairs

• A history of hip dysplasia, impingement, or previous surgery

…you may benefit from a professional assessment. Our team includes orthopaedic surgeons, sports medicine specialists, physiotherapists, and motion experts working together to deliver the most personalised care pathway available.

FAQ: Hip Stability and Strengthening

1. Can hip strengthening exercises help with arthritis?

Yes. Strengthening exercises improve joint support and reduce pain by offloading pressure on inflamed cartilage. This is a key part of our joint preservation strategy.

2. How long before I feel a difference from hip exercises?

Many patients report improvement in 4–6 weeks with consistent effort. Results vary based on your baseline strength and condition severity.

3. Can I do these exercises at home?

Absolutely. Most require minimal or no equipment. A physiotherapist can guide you in tailoring the plan to your goals and limitations.

4. Is walking enough for hip stability?

Walking helps general fitness but doesn’t target stabilising muscles sufficiently. Targeted strengthening is usually required for meaningful improvement.

5. What’s the difference between flexibility and stability?

Flexibility is about range of motion, while stability is about control within that range. Both are essential, but stability protects joints from injury.

6. Are these exercises safe after hip surgery?

Yes, but only once your surgeon or physiotherapist has cleared you. Rehabilitation protocols are tailored to the type and timing of surgery.

Conclusion

Hip stability is a foundational pillar of movement, independence, and long-term joint health. Whether you’re managing pain or preventing future problems, focused strengthening exercises are a powerful tool in your path to recovery.

At MSK Doctors, we blend world-class clinical expertise with leading-edge technologies and regenerative therapies to help you take control of your health—without waiting lists, without GP referrals, and always with personalised care.

Ready to move without pain?
Book a consultation with our hip specialists today.