By Dr. Zach Greenwade, DC, MS | Published: August 7th, 2026

If you are dealing with sharp or aching pain on the outside of your hip, you might be experiencing gluteal tendinopathy—a primary cause of greater trochanteric pain syndrome. If you are unsure what is causing your discomfort, check out our breakdown on hip bursitis vs gluteal tendinopathy to pinpoint the exact source of your symptoms.

When hip pain flares up, the natural impulse is to stretch or do popular home exercises like clamshells and lateral leg lifts. However, these classic moves can actually worsen symptoms and top the list of 6 recovery mistakes to avoid or 4 best tests or diagnosing.

Stop guessing with your recovery. Self-treating irritable tendons often leads to prolonged flare-ups. Book your targeted clinical evaluation online today to receive a customized, low-compression rehabilitation plan from our expert sports chiropractic team.

The Root Cause: Compression

The key issue in gluteal tendinopathy is tendon compression. Crossing your legs, lying on your side, or deep squatting can compress the gluteal tendons against the greater trochanter. Repeated compression combined with load may increase tendon irritability and pain.  (Grimaldi & Fearon, 2015)

The LEAP trial (Mellor et al., 2018) supports education, load management, and progressive exercise rather than simply resting the tendon. The goal is to reduce provocative compression while gradually rebuilding strength and capacity.

Explore our main hip pain blog index or review the 5 hip exercises you may need to modify while healing—along with safer alternatives—below.

5 Exercises to Avoid (And What to Do Instead)

Prefer to watch?  This Youtube video will demonstrated information.

1. Side-Lying Clamshells

• Why Avoid: Lying on your side compresses the lower hip against the mattress and stretches the upper hip into a compressed position, driving up friction and irritation.

• Do Instead: Seated Clamshell Isometric Holds. Sit in a firm chair with your feet flat and a resistance band placed around your knees. Keeping your hips in a neutral upright position, gently press your knees outward against the band and hold for 20–30 seconds. For a complete collection of safe movements, review our beginner/senior exercises or best exercises for gluteal tendinopathy.

2. Standing Hip Drops (Pelvic Drops)

• Why Avoid: Dropping one side of your pelvis forces the standing hip into extreme adduction, pulling the gluteal tendon tight while squeezing it flat against the bone.

• Do Instead: Supported Weight Shifts. Stand upright next to a counter or wall for support. Keeping your pelvis level, gently shift your body weight onto the affected leg without letting your hip “pop out” to the side. Hold for 10–15 seconds.

3. Side-Lying Hip Abduction (Leg Raises)

• Why Avoid: Raising your leg while lying down causes heavy compression at the bottom of the motion and excessive tensile strain at the top.

• Do Instead: Standing Hip Abduction Isometrics. Stand tall with your affected hip closest to a wall. Place a pillow between your thigh and the wall to keep your hip in a neutral position. Keep your leg straight and gently press the outside of your knee into the pillow.

4. Deep Single-Leg Squats or Lateral Lunges

• Why Avoid: Sinking into deep squats loads irritated abductors at a steep angle, causing sharp pain and setting back progress.

• Do Instead: Supported Mini-Squats or Shallow Sit-to-Stands. Stand in front of a high chair with feet hip-width apart. Slowly lower your hips just a few inches toward the seat while keeping knees aligned over toes, then push back up.

5. Aggressive IT Band or Glute Stretching

• Why Avoid: Pulling your knee across your chest or doing figure-4 stretches pulls the tendon tight over the bone—acting like a tight rubber band sawing across a sharp corner.

• Do Instead: Gentle Midline Mobility. Focus on movement that keeps your legs parallel. Try short, pain-free walks on flat terrain or gentle standing marches, ensuring your knee stays straight in line with your hip.

Ready for a Complete 12-Week Protocol?

If you want a fully structured, day-by-day blueprint to eliminate outer hip pain, check out our comprehensive digital guide:

👉 Download the 12-Week Gluteal Tendinopathy Protocol Online

Daily Posture and Movement Adjustments

Managing outer hip pain extends to your daily habits:

• Posture Rules: Avoid cross-legged sitting, keep hips level when standing, and sleep with a firm pillow between your knees. Read our full guide on posture modifications for hip tendinopathy.

• Gait Adjustments: Simple modifications to your stride can dramatically lower joint stress—read our targeted guide on walking modifications for outer hip pain.

• Pain Management Strategies: Review our 6 tips for hip tendinopathy relief and our 4 tips to reduce hip pain fast.

Get Back to Pain-Free Movement: Book Your Assessment

Modifying your exercises is a great first step, but lasting recovery requires an individualized assessment to identify the root cause of your hip load and movement mechanics.

Don’t let hip pain hold you back from the activities you love. Take the first step toward long-term relief today.

Ready to get past outer hip pain for good? Schedule Your Clinical Evaluation Online Now

Get a comprehensive assessment and a custom recovery plan tailored specifically to your goals from our movement specialists.

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.