Have you been dealing with nagging outer hip pain that just won’t go away? Maybe you’ve tried stretching or foam rolling, only to find that the discomfort keeps coming back. The truth is, temporary relief won’t solve the root problem. The key to lasting relief is strengthening the right muscles while addressing compensatory movement patterns.
Today, we’ll walk you through four simple yet powerful exercises for outer hip pain relief – designed to target the true culprits behind your discomfort. By the end, you’ll have a structured plan to finally fix that sore outside hip.
What Causes Outer Hip Joint Pain?
Pain outside of the hip often stems from dysfunction in key muscles responsible for hip stability and movement. The tensor fasciae latae (TFL) is frequently the overworked culprit. This muscle, located at the front and side of the hip, compensates when other muscles aren’t doing their job.
When the gluteus medius, gluteus minimus, and iliopsoas are weak or inhibited, the TFL picks up the slack – leading to tightness, soreness, and pain.
Instead of just treating the symptoms with stretching or massage, we need to correct the underlying imbalance by activating and strengthening the right muscles.
4 Exercises to Fix Outer Hip Soreness for Good
These exercises will help release tension, improve muscle activation, and correct movement patterns that contribute to pain.
Active Self-Myofascial Release (ASMR) for the IT Band & TFL
Tension in the TFL and IT band can contribute to pain and movement restrictions, leading to compensatory issues in the hips and knees. By releasing these areas, we create a better foundation for proper muscle activation and mobility.
- Lie on your side with the foam roller positioned just above your knee on the outer thigh.
- Extend your hip slightly and begin rolling up toward the TFL.
- When you reach a tender spot in the muscle, pause and externally rotate your foot upward.
- Hold for a few seconds, then return to rolling.
- Repeat for 1-2 minutes per side.
If your TFL is overactive, strengthening the glutes and hip stabilizers is key. Learn more in Tensor Fasciae Latae Pain Techniques.
Standing Glute Contraction
Weak glutes contribute to instability in the pelvis and excessive workload on the TFL, causing pain outside the hip. This simple but effective exercise teaches you how to engage your glutes properly.
- Stand with feet hip-width apart, pointing straight ahead.
- Press through the balls of your feet while keeping an active arch.
- Engage the pelvic floor by gently pulling upward (as if stopping midstream).
- Gradually contract your glutes, ensuring your knees don’t rotate outward.
- Hold for 10 seconds, then slowly release.
- Perform 3-5 reps.
If your glutes are weak, incorporating more targeted movements like those in Gluteus Medius Exercises will help reinforce strength and stability.
Side-Lying Hip Abduction
The gluteus medius and minimus are crucial for stabilizing the hip and preventing overuse of the TFL. This exercise helps activate these muscles while minimizing TFL involvement.
- Lie on your side with your back about 6 inches from a wall.
- Extend your top leg back to touch the wall and apply slight pressure.
- Lift the leg slowly while keeping the pressure against the wall.
- Hold for 5 seconds, then lower under control.
- Perform 3-5 reps per side for 2-3 sets.
If your hip stabilizers are weak, you may also benefit from psoas strengthening exercises. Check out Tight Psoas Exercises for more insight.
Standing Slumpy Psoas Activation
The iliopsoas is often weak or inhibited in those with hip pain, which forces the TFL to compensate. This exercise strengthens the psoas to restore proper hip function.
- Stand slightly away from a wall, leaning into it slightly.
- Slump your posture, then lift one knee while straightening up into good posture.
- Move the knee slightly outward and externally rotate the hip.
- Keep the pelvis level while “sucking” the knee into the hip socket.
- Hold for 5 seconds, then lower slowly.
- Perform 3-5 reps per side for 2-3 sets.
Strengthening the psoas reduces reliance on the TFL, preventing chronic tightness. More strategies can be found in Psoas Strengthening Exercises.
Putting It All Together
Perform this outer hip pain relief routine 3 times per week for four weeks:
- Active Self-Myofascial Release: 1-2 minutes per side
- Standing Glute Contraction: 3-5 reps (10-second holds)
- Side-Lying Hip Abduction: 3-5 reps per side (2-3 sets)
- Standing Slumpy Psoas Activation: 3-5 reps per side (2-3 sets)
By following this program, you’ll not only relieve your sore outside hip but also build resilience against future pain.
Next Steps for Stronger, Pain-Free Hips
Temporary relief is one thing, but lasting results come from addressing compensations and strengthening the right muscles. If you’re serious about fixing outer hip pain for good, check out our Hip Transformation Bootcamp. This program provides progressive exercises designed to restore balance, mobility, and strength to your hips—so you can move pain-free.
