6 Best Hip Bursitis Exercises and Stretches

Exercises for hip bursitis include sidelying hip abduction, glute bridges, and chair squats to strengthen hip and glute muscles. Gentle stretches like the bent-knee fallout, knee-to-chest stretch, and side-leaning iliotibial band stretch may improve flexibility. These movements can support joint comfort and mobility when done correctly and consistently.

Understanding Hip Bursitis

Hip bursitis occurs when the bursa—small, fluid-filled sacs cushioning your hip joint—becomes irritated or inflamed. It typically causes tenderness or burning pain on the outside of the hip, especially when lying on one side or climbing stairs.

According to the Mayo Clinic, bursitis is commonly caused by repetitive stress, direct pressure, or age-related joint wear. The good news? Gentle hip bursitis exercises and stretches may help support recovery and maintain mobility.

For tips on staying comfortable while resting, check out our guidance on relieving hip pain while sleeping.

Why Exercise Matters for Hip Bursitis

Targeted movement can help:

• Encourage blood flow to support tissue recovery
• Improve flexibility and reduce stiffness
• Strengthen supporting muscles to offload the joint
• Enhance posture and stability, reducing future irritation

A Cleveland Clinic review notes that maintaining flexibility and strength around affected joints is one of the most effective non-invasive management strategies for bursitis.

Best Hip Bursitis Exercises

These moves focus on controlled strength and stability, without overloading the joint. Perform 2–3 sets, a few times weekly, as guided by your physiotherapist.

1. Sidelying Hip Abduction

• Lie on one side with your sore leg on top.
• Keep your leg straight and lift it towards the ceiling.
• Hold for 3–5 seconds, then lower slowly.

Strengthens the gluteus medius, a key stabiliser that reduces pressure on the hip bursa.

2. Glute Bridges

• Lie on your back, keeping knees bent and feet aligned.
• Tighten your glutes and lift your hips to form a straight line.
• Hold, then slowly lower.

This exercise strengthens the glutes and hamstrings, crucial for pelvic alignment and joint support.

3. Chair Squats

• Stand with feet shoulder-width apart in front of a sturdy chair.
• Lower your hips slowly as if to sit, then push back up.

This builds functional strength in your thighs and glutes while reducing hip strain.

4. Fire Hydrants

• Start on your hands and knees.
• Lift one leg out to the side with bent knee.
• Lower back down, repeat for 10–12 reps each side.

Helps activate glutes and deep hip rotators for mobility.

5. Prone Hip Extensions

• Lie on your stomach with your head supported.
• Keep your leg straight and lift gently toward the ceiling.
• Hold briefly, then lower.

Targets the hip extensors and supports balanced muscle engagement.

6. Core Stability “Dead Bug”

• Lie on your back, arms raised, knees above hips.
• Lower opposite arm and leg toward the ground, keeping your back flat.
• Return and switch sides.

Supports core stability, essential for hip and lower back alignment.

Hip Bursitis Stretches

Stretching helps reduce tightness and improve joint motion. Perform these slowly and avoid bouncing.

1. Bent Knee Fallouts

• Lie on your back, knees bent.
• Allow both knees to gently fall outward.
• Return to start and repeat 10–15 times.

Loosens hip rotators and inner thigh muscles.

2. Knee-to-Chest Stretch

• Lie on your back.
• Pull one knee toward your chest and hold 20–30 seconds.
• Repeat both sides.

Relieves tightness in glutes and lower back.

3. Side-Leaning Iliotibial Band Stretch

• Stand with affected hip closest to a wall.
• Cross the opposite leg in front and lean away.
• Hold 30 seconds.

This stretch targets the IT band, often tight in those with hip bursitis (Physiopedia).

Exercises to Avoid with Hip Bursitis

To prevent further irritation, avoid:

• Running or jumping (high-impact pressure on the hip)
• Deep lunges or squats
• Heavy leg press or weighted hip abductions early on
• Prolonged cycling with high seat resistance

As Harvard Health explains, repetitive hip flexion or impact can exacerbate bursa inflammation.

Hip Bursitis Exercises for Seniors

For older adults, focus on gentle and safe mobility.

Try:

• Pool walking or aqua therapy for buoyant resistance
• Supported squats or wall sits
• Seated glute squeezes
• Gentle bridges or standing leg lifts

These exercises can help maintain strength, balance, and confidence in movement.

Lifestyle and Recovery Tips

Small adjustments can make daily comfort easier:

• Sit on padded cushions or use ergonomic chairs
• Avoid crossing legs for long periods
• Alternate between sitting and standing
• Apply gentle heat or a natural balm post-exercise

Florentine Gold’s Natural Harmony Body & Joint Rub and Natural Pain Relief Cream may support post-exercise comfort and help ease muscle tension naturally.

When to See a Professional

If pain worsens or interferes with movement, seek assessment from a qualified physiotherapist or healthcare provider. They can identify whether it’s bursitis or another condition, such as gluteal tendinopathy or osteoarthritis, which share similar symptoms (Better Health Channel – Victoria Government).

Final Thoughts

The right combination of hip bursitis exercises and stretches can help you move comfortably and confidently again. Focus on gentle strengthening, mindful stretching, and consistent movement.

Remember: recovery takes time, and everyone’s progress differs. For natural post-exercise comfort, try Florentine Gold’s Natural Harmony Body & Joint Rub or Natural Pain Relief Cream as part of your wellness routine.

Helpful FAQs

1. Can I exercise with hip bursitis?

Yes, gentle low-impact exercises are often recommended, as they support flexibility and strength without stressing the hip.

2. Does exercise help hip bursitis?

Exercise may help manage symptoms by improving muscle balance and joint function, when done under professional guidance.

3. Can bursitis cause bruising?

Not usually. Bursitis causes tenderness or swelling rather than visible bruising.

4. What can be mistaken for hip bursitis?

Conditions like gluteal tendonitis, hip arthritis, or sciatica can mimic bursitis symptoms.

5. Which exercises should I avoid with hip bursitis?

Avoid high-impact activities or deep, repetitive hip flexion until cleared by a professional.

6. Is walking good for bursitis?

Yes, light walking on even surfaces can support mobility—but stop if discomfort increases.

External References

• Mayo Clinic – Bursitis Overview
• Cleveland Clinic – Bursitis Causes & Exercises
• Harvard Health Publishing – Understanding Bursitis
• Physiopedia – Hip Bursitis Exercise & Rehab
• Better Health Channel (Victoria Government) – Bursitis Information
  

Disclaimer: At Florentine Gold, we’re all about natural wellness and love sharing tips, stories, and insights we’ve picked up along the way. That said, everything you read in this blog is for general information and educational purposes only. It’s not medical advice and isn’t intended to diagnose, treat, cure, or prevent any condition. If you’re dealing with a health issue or taking medication, we always recommend checking in with your healthcare provider as part of your wellness journey.