Hip pain? 6 hip bursitis exercises to try at home

Hip pain from hip bursitis can make everyday activities—like walking, climbing stairs or even sleeping—feel like a challenge. The good news? Gentle exercises can help reduce hip bursitis pain, improve mobility and strengthen the muscles supporting your hip joint.

Let’s explore what hip bursitis is and walk through a few simple, effective exercises designed to ease hip pain and prevent flare-ups.

What is hip bursitis?

Hip bursitis, more formally known as greater trochanteric bursitis, is inflammation of the bursae—small, fluid-filled sacs that cushion the bones, tendons and muscles around the hip joint.

Several important structures overlap with the bursa sac, including your gluteal tendons, which attach at the greater trochanter. Your iliotibial (IT) band runs on top of the bursa sac and down the side of your thigh.

Hip bursitis is often triggered by repetitive movements, prolonged pressure or trauma to the hip, or underlying conditions:

• Trauma: People can get a traumatic bursitis after falling on their hip, causing blood or fluid to fill the bursa sac. This is actually the purpose of a bursa sac—to protect the bony structures it covers. We have bursa sacs all over our bodies.
• Muscle weakness: People can also get bursitis if they have underlying problems with their glute muscles, whether this is generalized weakness or tendinitis of the glute muscles.
• Arthritis: Hip arthritis can also cause bursitis if your gait, or the way you walk, changes because of your arthritis.

What hip bursitis feels like

Wondering whether hip bursitis is the cause of your hip pain? Hip bursitis is going to feel like sharp, localized pain to the outside part of your hip. Hip bursitis is tender to touch, meaning you can find the area that hurts with your fingers.

If your hip pain is deep where you can't put a finger on it, or it’s in your groin or your low back, this is likely not pain from hip bursitis.

You may find it painful to walk with hip bursitis. It can also be very uncomfortable and sometimes impossible to sleep on the side that is affected.

Hip bursitis exercises

Fortunately, a few simple exercises can help relieve pain from hip bursitis. Here are a few exercises to try at home.

1. Prone hip extension with bent knee

• Begin by lying face down with your forehead resting on a rolled-up towel and both legs extended.
• Bend one knee to a 90-degree angle, then lift your thigh off the ground while keeping your knee in the same position.
• Slowly lower your leg back down.
• Repeat the movement.
• Keep your hips stable and concentrate on engaging your glute muscles. Avoid arching your back or allowing your hips to rotate.

2. Bent knee fallouts

• Start by lying on your back with your knees bent and your feet flat on the floor.
• Tighten your abdominal muscles and gently lower one knee toward the ground.
• Bring your leg back to the starting position, then repeat with the other leg.
• Remember to breathe steadily and keep your hips and torso stable, avoiding any rotation.

3. Sidelying hip abduction

• Start by lying on your side with your top leg extended and your bottom leg bent.
• Raise your top leg toward the ceiling while keeping it straight, then slowly lower it back down.
• Repeat the movement.
• Keep your hips steady and avoid rolling them forward or backward.

4. Supine hip abduction

• Start by lying flat on your back with your legs extended.
• Gently move one leg out to the side as far as possible without tilting your body.
• Keep your back pressed against the ground and your upper body still.

5. Hooklying straight leg raise

• Start by lying on your back with one knee bent and the other leg extended, resting your knee on a rolled-up towel.
• Engage your abdominal muscles, then lift your straight leg toward the ceiling.
• Slowly bring your leg back down.
• Repeat the movement.
• Ensure your back remains flat against the floor.

6. Dead bug

• Begin by lying on your back with your knees bent, hips flexed, arms at your sides, and feet flat on the floor.
• Gradually raise one arm and the opposite leg, keeping your knee bent at a 90-degree angle.
• Switch sides, alternating with the other arm and leg.
• Keep your core engaged and your lower back pressed firmly against the floor.

Hip bursitis treatment

If these exercises don’t help relieve your pain from hip bursitis, there are other treatment options. Your doctor can help guide you to the right treatment options for you.

If you’re not sure whether it’s time to see a specialist for your hip pain, take this hip pain quiz and find out.

Oral anti-inflammatory medications or topical anti-inflammatory medications can help relieve hip bursitis pain. Be sure and ask your doctor before starting any new medications. Your doctor may also recommend physical therapy or an injection into the bursa.

If you’re experiencing hip pain from hip bursitis, find a doctor near you or explore our Muscle and Joint Care program.