By Dr. Zach Greenwade, DC, MS | Published: September 1st, 2026

Relieve Hip Tightness Without Irritating the Tendon

If you have pain on the outside of your hip, outer-thigh aching, or symptoms associated with greater trochanteric pain syndrome (GTPS), stretching can be tricky.

Some traditional hip stretches—especially those that pull the leg across the body’s midline or put direct pressure on the outside of the hip—may aggravate symptoms.

The goal is not to avoid movement, but to choose comfortable positions that improve mobility without increasing your hip pain.

Important: Stretching may help with comfort and mobility, but it is only one part of recovery. Education, activity modification, and progressive strengthening are important components of gluteal tendinopathy rehabilitation.  If you prefer dynamic stretches, check out this post.  

Watch the Full Video Tutorial

Follow along with our step-by-step demonstration:

[Watch on YouTube: 3 Gentle Stretches for Gluteal Tendinopathy]

1. Supported Standing Quadriceps & Hip-Flexor Stretch

This gentle standing stretch targets the front of the thigh and hip without deliberately pulling the leg across the body.

Targets: Quadriceps, rectus femoris, hip flexors

How to Perform

1. Stand beside a wall, counter, or sturdy chair for support.
2. Bend your knee and gently hold your ankle.
3. Draw your heel toward your buttock until you feel a mild stretch through the front of your thigh.
4. Keep your torso upright and avoid arching your lower back.
5. Hold for 15–30 seconds, breathing normally.
6. Repeat on the other side if comfortable.

Tip: You should feel gentle tension—not sharp or increasing pain.

2. Wide-Stance Supported Hamstring Stretch

A wider stance can make a hamstring stretch more comfortable by giving your hips room to move without forcing the leg across the body’s midline.

Targets: Hamstrings, posterior thigh, calf

How to Perform

1. Stand with your feet comfortably wider than hip-width apart.
2. Hold a sturdy chair or countertop for support.
3. Keep one leg relatively straight and gently bend the opposite knee.
4. Push your hips backward and hinge forward from the hips.
5. Stop when you feel a gentle stretch behind the straight leg.
6. Hold for 15–30 seconds, then slowly return upright.

You don’t need to reach the floor. A smaller, comfortable movement is better than forcing a deeper stretch.

3. Supported Hip-Flexor Stretch

Using a chair provides support while gently opening the front of the hip.

Targets: Hip flexors, iliopsoas region, surrounding hip and pelvic muscles

How to Perform

1. Place a stable chair on a non-slip surface.
2. Carefully place the knee of the symptomatic side on the chair.
3. Position your other foot comfortably out to the side.
4. Use your hands for support.
5. Gently shift your pelvis forward until you feel a mild stretch at the front of the hip.
6. Keep your ribs and pelvis controlled and avoid excessive lower-back arching.
7. Hold for 15–30 seconds, then release slowly.

If this position causes lateral hip pain or pinching, reduce the range or choose another stretch.

5 Simple Rules for Stretching With Gluteal Tendinopathy

• Keep it gentle: Aim for mild tension, not pain.
• Don’t force the range: Deeper isn’t necessarily better.
• Monitor your symptoms: Pay attention to how your hip feels during and after exercise.
• Avoid obvious aggravators: If a particular position consistently flares your symptoms, modify or temporarily skip it.
• Don’t rely on stretching alone: Gradual strengthening and appropriate load management are key parts of long-term recovery.

The Bigger Picture

Stretching can help reduce stiffness and improve comfort, but the long-term goal is to gradually restore the capacity of the gluteal muscles and tendons.

A rehabilitation program typically progresses from symptom management toward progressive strengthening and functional loading as tolerance improves.

Continue Your Gluteal Tendinopathy Recovery

• Targeted Rehab: The Best Isometric & Progressive Loading Exercises for Gluteal Tendinopathy
• Exercise Selection: Why Clam Exercises May Not Be the Best Starting Point—and What to Do Instead
• Nighttime Relief: How to Sleep With Lateral Hip Pain Without Irritating the Tendon
• Daily Movement: Walking Modifications That Can Reduce Hip Irritation
• Daily Habits: Posture and Lifestyle Changes for Lateral Hip Pain

About the Author

Dr. Greenwade, DC, MS is an evidence-based sports chiropractor, movement specialist, and the founder of Performance Sport & Spine, serving patients across the Eastside in Redmond and Seattle. Holding a Master of Science in sports medicine alongside a Doctorate of Chiropractic, Dr. Greenwade specializes in modern physical medicine, progressive loading, and active, movement-based recovery. The clinic’s mission is to help active individuals and office professionals resolve acute and chronic musculoskeletal conditions without unnecessary injections, medications, or surgeries.

Medical Disclaimer: The information provided in this article, including text, graphics, images, and other material, is for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or treatment plan.