By Dr. Zach Greenwade, DC, MS | Published: August 7th, 2026
Outer hip pain—often misdiagnosed as trochanteric bursitis or general hip inflammation—is usually gluteal tendinopathy, a condition affecting 1 in 4 middle-aged women. Traditional advice like aggressive stretching or clamshells squeezes the tendon against the bone, irritating it further.
Watch our complete video breakdown below by Dr. Zach Greenwade (Performance Sport & Spine, Seattle, WA) to see exact anatomy and movement form:
[WATCH NOW: Gluteal Tendinopathy & Trochanteric Bursitis Exercise Breakdown]
👉 [GET THE FULL 12-WEEK ONLINE REHAB PROGRAM – $49]
Step-by-step video progressions, workout schedules, and load rules to fix outer hip pain at home.
If these exercises are too hard here is a link to easier exercises.
5 Targeted Rehab Exercises
1. Hip Thrusts (or Back Extensions)
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Gym Form: Drive through your heels on a knee-height bench until your thighs are parallel to the floor. Squeeze glutes and hamstrings; avoid arching your lower back.
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Home Option: Perform glute bridges off the edge of a couch or a floor bridge with a rolled towel under your mid-back.
2. Single-Leg Press
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Gym Form: Work one leg at a time on a 2-second lowering, 2-second push tempo to build tendon tolerance.
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Home Option: Loop a heavy resistance band under your foot or perform wall-squat presses using a stability ball.
3. Standing Banded Adduction
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Form: Anchor a band around your ankle, holding a sturdy post for balance. Pull your leg inward toward your midline.
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Key Cue: Do not cross past your midline. Keep your feet at least hip-width apart at the end range to prevent tendon compression.
4. Banded Hip Flexion
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Form: Lie on your back with a loop band around your foot/ankle. Pull your working knee up to a 90/90 position while keeping the non-working leg bent and foot flat.
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Home Option: Use light ankle weights or a resistance band anchored low.
5. Side-Lying Hip Abduction
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Form: Lie on your non-painful side. Place a thick pillow between your knees so your top leg stays elevated above midline, then raise your leg controlled against an ankle weight or band.
6 Helpful Tips for Managing Outer Hip Pain
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Modify Your Posture: Never lean all your weight into one hip (“hip-hanging”) while standing.
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Adjust Your Walking Gait: Avoid letting your feet cross over an imaginary center line when walking; widen your stance slightly.
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Change Sleeping Positions: Sleep on your unaffected side with 1–2 thick pillows between your knees, or sleep on your back.
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Stop Aggressive Stretching: Stretching your IT band or glutes pulls the tendon tightly over the bone, worsening compression.
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Sit with Knees Apart: Avoid crossing your legs or ankles while seated. Keep your knees hip-width apart.
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Follow the 3/10 Pain Rule: Discomfort during exercise shouldn’t exceed a 3–4 out of 10, must settle within 1 hour, and must not cause increased pain the next morning.
- 5 Exercise to Temporarily Avoid with Gluteal Tendinopathy
Explore More Guides & Resources
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[Read the Main Blog Guide on Gluteal Tendinopathy vs. Bursitis] – Deep dive into diagnosis, anatomy, and imaging.
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[Daily Posture & Walking Modification Tips] – Simple environmental tweaks to stop aggravating your hip during daily tasks.
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[Pain Management & Flare-Up Strategies] – What to do when your hip acts up after long walks or sitting.
Ready to Heal Your Hip?
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Online Program: [Access the 12-Week Self-Guided Program ($49)]
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In-Person Care (Seattle & Redmond): [Book a Consultation at Performance Sport & Spine]
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
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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.
