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How to Strengthen a Painful Hip

Our main goal in strengthening the hip is to strengthen the Gluteus Maximus, Gluteus Minimus, and Gluteus Medius. In addition to the three Glut strengthening exercises, we will show; you should also be doing the stretching exercises outlined in the video entitled “Bob & Brad Stretching Program for Hip Pain (Based on McKenzie Approach)” In fact the stretching exercises should be given priority.


All the gluteus muscles (gluteus maximus, gluteus medius, gluteus minimus) play a large role in stabilizing the hip and pelvis. However, the gluteus maximus may be the most important stabilizer of all because it helps keep the head of the femur (top of the hip bone) from sliding forward in the hip socket. If it slides forward it can pinch against soft tissue structures (like the labrum) and cause pain. How that happens - the glut maximus is weak or not firing correctly so the hamstrings take over causing the femur to slide forward.


Bob suffered from this weak glut max/dominate hamstring situation (twice in his running career) resulting in hip pain in the front of the hip. He literally had to stop running for a while. Eventually, he changed his running style to engage the gluteus maximus more.


Weak gluteus maximus muscles or gluteal amnesia are quite common. We have become a nation of sitters. When we sit a lot, the glutes become weak and disengaged. Also, with sitting our hip flexors become tight, and that reflexively contributes to the weakness of the gluteus maximus.


Exercises to Strengthen the Gluteus Maximus (beginner):


A. Bridging with feet against the wall. (squeeze a quarter between your butt cheeks). Push feet against the wall. This will activate your quads and deactivate your hamstrings- so your glutes will work better.


B. Clam Shell Exercises


C. Gluteal pumps


Advanced Exercises to Strengthen the Gluteus Maximus:


A. Lateral step-ups.


B. Goblet squats


C. Using exercise bands to perform pull-throughs.


Check out the full Hip Pain Relief Program series of videos along with downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/hip-pain-relief-program




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Back Pain Relief Program

Get BACK to pain-free: Bob and Brad bring you the best information on keeping your back in tip-top shape! Check out our Back Pain Program and you'll be bending like a contortionist in no time

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Bob and Brad Products Program

The products we back to help in your quest to live a healthy, fit, and pain-free life.

Sit back and relax as we explain the ins and outs of these products.

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Osteoporosis- The Meeks Method

Sara Meeks specializes in the management of low bone mass and skeletal fragility (osteoporosis).

Here she shares her secrets to successfully prevent, arrest or reverse the Patterns of Postural Change.

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Neck Pain Relief Program

70% of people will suffer from neck pain at some point in their lives. DON’T be one of them!

Check out our Neck Program with videos and printable PDFs full of at home treatment options.

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Stretching & More Fitness Program

From your head to your toes, the Stretching & More Program offers stretches and techniques that will keep you feeling great and help prevent injuries! Add a few of these to your stretching routine today.

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Shoulder Pain Relief Program

You shoulder your daily responsibilities, let us shoulder the burden of relieving your pain!

Check out our Shoulder Program for at home exercises to get you back to business!

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Sciatica Relief Program

Do you have pain in your lower back that shoots down into your glute and leg?


Our Sciatica Program offers videos to help relieve your pain at home, work, or just out living life.

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Total Knee Replacement Fitness Program

Planning knee replacement surgery? Want to improve your range of motion and return to activities you love?

Our Total Knee Replacement Program can help.

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Self Massage Program

Two sure-fire ways of relieving tension and sore muscles: massage and humor! We have both in our Massage Program.

Learn to use self massage for a variety of ailments with videos and printable PDFs.

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Hip Pain Relief Program

It’s not hip to spend your life in pain. Enjoy a pain-free life with our Hip Program, full of at home treatment options and printable PDFs!

You'll be back on your feet in no time.

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Knee Pain Relief Program

Is knee pain slowing you down? Knee pain relief has never been so accessible.

Learn ways to relieve pain at home and feel your best with the videos in our Knee Program!

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Plantar Fasciitis Relief Program

Foot pain can affect many other parts of your body without you even realizing it!

Don’t let your pain progress- stop it NOW with our Plantar Fasciitis program! Full of videos for at home healing.

Explore Our Programs

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