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Hip Pain / Strengthening

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Hip Pain / Strengthening


On this page, our Physiotherapists at Pure have worked collaboratively to compile a series of exercise rehabilitation plans which we recommend performing at home for help with your recovery.


The exercises are categorised in to different stages based on the current symptoms you are experiencing and the level of progress you have made in your recovery and rehabilitation journey.


These exercise programmes are designed to develop strength around the hips to increase lower limb, pelvic and trunk stability. They can be implemented as rehabilitation for several conditions related to the hip and pelvis. Find the links below for a detailed explanation of each condition including common causes, signs & symptoms, treatment & management, and, additional resources:



The early plan focuses on low-level activation of the lateral Gluteal muscles which help improve hip stability. There is also an exercise to improve mobility of the lower back and pelvis as well as a functional squatting movement great for building buttock and thigh strength. The intermediate programme places an emphasis on strengthening the buttock and thigh muscles in loading bearing positions and progresses the squat movement. Lastly, the advanced plan – pitched at those requiring significant physical strength such as sports athletes, comprises of more complex and challenging exercises to develop dynamic hip stability. It includes weighted deadlift and squat movements which are highly functional as well as single leg loading.


Link To Video Demonstrations

Please click here to be re-directed to our YouTube channel playlist for video demonstrations of each exercise recommended for hip pain/strengthening. Ensure you pay attention to the specific level of the exercises you have been prescribed (early, intermediate or advanced) and view only those videos so that you perform the correct exercises.

Please Note

Although these exercises are recommended by us, we advise that you liaise with your Physiotherapist before attempting any exercises you have not been recommended.


If you experience continual worsening of pain/symptoms whilst performing any prescribed exercises, we recommended that you stop and contact your Physiotherapist.

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