By Dr. Zach Greenwade, DC, MS | Published: July 28th, 2026

Outer hip pain makes simple daily movements like walking, stairs, or sleeping on your side feel exhausting. If standard rehab routines have been too advanced or painful, this beginner-friendly, follow-along routine will help you safely build strength, reduce irritation, and progress your recovery.

What Does Outer Hip Pain Feel Like?

Outer hip pain is commonly caused by gluteal tendinopathy (tendon irritation) or trochanteric bursitis. Discomfort sits on the bony point of the hip and can radiate down the thigh or into the buttock, rarely going below the knee.

Because sensitive tendons dislike sudden loads and tight compression, knowing whether you have hip bursitis vs. gluteal tendinopathy helps ensure you load the tissue safely rather than just resting.

Watch the Follow-Along Exercise Video

Follow along with exact holds, dosage, and form cues in our YouTube video:

• Watch the video:

Assuming your left hip is the painful side (switch sides if it’s your right):

4 Easy Exercises for Beginner Hip Rehab

For this routine, we will assume your left hip is the painful side. If your right hip is painful, simply switch sides.

Start slow, listen to your body, and pause the video whenever you need extra rest.

1. Single-Leg Isometric Hold against a Wall

Isometric exercises engage your muscle fibers and help decrease pain without requiring painful joint movement.

• How to do it: Stand with your left side near a wall, using a stable chair on your right for balance. Press your left foot firmly sideways into the wall.

• What you should feel: Gentle tension loading the outside of your hip—not your lower leg.

• Dosage: Start with 2 sets of 10-second holds. Work your way up to 3 sets of 30-second holds over time. Rest 20 seconds between sets.

2. Supported Asymmetrical Weight Shift

This exercise gently teaches your painful hip to bear weight without letting the pelvis collapse.

• How to do it: Stand holding onto a chair or countertop. Shift 60% to 80% of your body weight onto your left leg. Stay tall in your hip, stretching up toward the ceiling to keep your pelvis level.

• What you should feel: Engagement on the outside of the working hip.

• Dosage: Start with 2 sets of 15-second holds on each side, working up to 3 sets of 45-second holds. As you improve, reduce hand support from two hands to one hand, and eventually no hands.

3. Seated Clamshell Hold

Traditional side-lying clamshells can sometimes compress the outer hip tendon against the bone. In fact, understanding why side-lying clamshells might aggravate outer hip pain is key to avoiding flare-ups early on. This seated isometric alternative provides glute activation without the painful compression.

• How to do it: Sit upright with your knees at 90 degrees and feet slightly wider than shoulder-width. Place your palms against the outside of your knees. Using your glutes, press outward into your hands while keeping your arms straight and back in neutral.

• What you should feel: Tension in your glutes and outer thigh.

• Dosage: Start with 2 sets of 10-second holds, building up to 3 sets of 25 seconds.

4. Supported Mini-Squat

Squatting builds functional strength for daily activities, but starting small is the key to protecting your back and knees.

• How to do it: Hold onto a sturdy countertop. Place your feet shoulder-width apart, sit your hips down and back just a few inches (as if sitting into a chair), pause, and press the floor away to stand up.

• What you should feel: Tension in your glutes and thighs, not in your lower back.

• Dosage: Perform 2 sets of 5 to 10 controlled repetitions.

• 

Daily Habits to Speed Up Your Recovery

Targeted rehab exercises are only half the battle; managing how you move throughout the rest of the day prevents ongoing irritation.

• Modify your posture: Avoid standing with all your weight dumped into one hip, and try not to cross your legs when sitting. Check out our guide on posture and position modifications for hip pain for simple tweaks.

• Adjust your gait: Small changes to your stride can dramatically reduce outer hip stress. Review our top walking modifications for gluteal tendinopathy to keep moving comfortably.

• Avoid common traps: Many people unknowingly delay their healing by stretching too hard or pushing through sharp pain. Read our 6 critical tips for gluteal tendinopathy and make sure you aren’t making these 6 common hip rehab mistakes.

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

Next Steps for Hip Relief

For a complete breakdown of gluteal tendon conditions, read our comprehensive guide to gluteal tendinopathy.

Once you can perform these beginner exercises comfortably for several weeks, you’ll be ready to progress to more dynamic strength training. If you are in the Seattle or Redmond area and need customized support, schedule an evaluation at Performance Sport & Spine today!

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

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, such as a sports chiropractor, physical therapist, or medical doctor, with any questions you may have regarding a medical condition or treatment plan. Never disregard professional medical advice or delay seeking it because of something you have read on this website.