5 Hip Pain Exercises to Avoid and Safe Alternatives

Knowing which hip pain exercises to avoid is key to protecting your hips and staying active. In this article, we’ll cover common causes of hip pain, risky moves to skip, and safer alternatives to try.

Understanding Hip Pain

Hip pain is often caused by some issues. These issues include arthritis, muscle strains, or tendon problems. Wrong exercises can make the pain worse. That is why your choice of workouts matters. High-impact movements or poor form can lead to more damage over time. Low-impact alternatives strengthen supporting muscles (glutes, core) without straining joints. Knowing the cause of your pain helps you avoid risky exercises and stay active safely.

5 Hip Pain Exercises to Avoid & Why

Deep Squats

• Risk: Compresses hip joint; worsens arthritis/labral tears.
• Alternative: Partial squats (limit knee bend to 45°) or wall slides.

Running/Jumping

• Risk: Repetitive impact inflames bursae and cartilage.
• Alternative: Swimming or elliptical training (reduces joint load by 50%).

Leg Press Machine

• Risk: Forces hips into deep flexion, pinching soft tissues.
• Alternative: Seated leg lifts with resistance bands (builds quads without compression.

Lunges

• Risk: Overstretches hip flexors; aggravates tendonitis.
• Alternative: Glute bridges (strengthens posterior chain; maintains hip neutrality).

Burpees/High-Impact Cardio

• Risk: Combines squatting, jumping, and twisting—a triple threat to hips.
• Alternative: Stationary cycling (low-resistance; preserves range of motion).

Safe Alternatives & Equipment Guide

Low-Impact Strengthening

• Clamshells: Side-lying exercise for gluteus medius; use resistance bands above knees for progression.
• Hip Abduction Machine: Adjust to light resistance; improves stability without joint shear.

Flexibility Focus

• Pigeon Pose (Modified): Stretches piriformis; place a cushion under the knee for support.
• Figure-Four Stretch: Supine position reduces lumbar strain.

Cardio Substitutes

• Water Aerobics: Buoyancy cuts body weight impact by 75%.
• Multi Hip Gym Machine: Engages core/hips with minimal joint compression.

Equipment Recommendations

Pro Tips for Managing Hip Pain During Workouts

• Warm-Up Essentials: 5–10 min dynamic stretches (leg swings, cat-cow).
• Form Checks: Keep knees aligned over toes during squats. Avoid internal hip rotation.
• Pain Response: “No pain, no gain” is dangerous—stop if sharp pain persists >24 hrs.
• Progressive Overload: Increase reps/weight by 10% weekly only if pain-free.

Knowing which hip pain exercises to avoid can make a big difference in preventing further injury and staying pain-free during workouts. This guide explores safer alternatives that support hip health. It helps you stay active and comfortable with expert-backed tips for smart, joint-friendly movement.

Sam Vega

I’m Sam Vega, a passionate fitness enthusiast and the creative force behind Inpek Fitness’s content. With over a decade in the fitness industry, I combine my expertise in exercise science with a deep knowledge of commercial gym equipment. I’m dedicated to promoting health and wellness by sharing valuable tips, training techniques, and the latest trends in Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi, and Free Weights. Whether you’re a gym owner or a fitness enthusiast, my articles are crafted to inspire and empower you to reach your fitness goals. When I’m not writing, I love working out and exploring innovative fitness solutions.

Looking to enhance your gym with premium equipment? Have inquiries or ideas? Complete the form below to engage with our expert team. We’ll work with you to realize your fitness facility goals efficiently and effectively.