Stretches for Hip Bursitis
Also called: Trochanteric bursitis, Greater trochanteric pain syndrome, GTPS.
Hip bursitis — pain over the bony point on the outside of the hip — is most often inflammation of the trochanteric bursa, the fluid sac that cushions the gluteus medius tendon against the femur. It's frequently driven by gluteal weakness, IT band tightness, and prolonged side-lying on the affected hip. The conservative-care approach focuses on restoring hip-rotator length and reducing the friction over the trochanter; the stretches below target both the IT band line and the deep hip rotators that share that real estate.
26 stretches commonly used for hip bursitis
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Low Lunge Hip Flexor Stretch (Anjaneyasana)
Step one foot forward into a lunge, lower the back knee to the floor, shift your hips forward and down, and reach your arms overhead to deepen the hip flexor stretch. Alternate sides.
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Standing Hip Flexor Stretch
Stand tall, take a large step forward with one foot, squeeze the glute of the back leg, and tilt your pelvis forward to feel the stretch in the front of the back hip. Alternate sides.
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Seated Figure Four Stretch
Sit on the edge of a chair, cross one ankle over the opposite knee, sit tall, and gently lean forward from the hips until you feel the stretch in the crossed hip and glute. Alternate sides.
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Supine Figure Four Stretch
Lie on your back with knees bent, cross one ankle over the opposite knee, flex the crossed foot, and draw both legs gently toward your chest for a deeper piriformis stretch. Alternate sides.
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Pigeon Pose (Eka Pada Rajakapotasana)
From hands and knees, bring one knee forward and place it behind your wrist while extending the opposite leg straight back, then lower your torso over the bent leg.
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Lizard Pose (Utthan Pristhasana)
Step one foot to the outside of your same-side hand in a low lunge, lower your back knee to the floor, and sink your hips toward the ground for a deep hip flexor and groin stretch. Alternate sides.
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Butterfly Stretch (Baddha Konasana)
Sit on the floor with the soles of your feet together and heels drawn toward your body, gently press your knees down toward the floor while folding your torso forward.
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Deep Squat Hip Stretch (Malasana)
Stand with feet shoulder-width apart and toes angled out, lower into a deep squat bringing your seat toward the floor, and press your elbows into the inside of your knees to open the hips.
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Standing Hip Circles
Stand with feet hip-width apart and hands on hips, then make large, slow circles with your pelvis to dynamically warm up and mobilize the entire hip joint.
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Kneeling Hip Flexor Stretch
Kneel on one knee with the opposite foot planted forward, tuck your tailbone under, squeeze the back glute, and shift your hips forward to stretch the hip flexor of the kneeling leg. Alternate sides.
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Frog Pose (Mandukasana)
On forearms and knees, slide your knees as wide apart as comfortable while keeping them at right angles, lower your hips toward the floor, and breathe through the deep groin stretch.
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Couch Stretch
Kneel with one shin pressed flat against a wall behind you and the opposite foot planted forward in a lunge, then sit up tall and squeeze the back glute to drive the hip into extension. Use a pillow under your knee if needed, and place your hands on a stable object like a foam roller to help stabilize your arms. Alternate sides.
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Hip 90-90 Stretch
Sit on the floor with both legs bent at 90 degrees, one in front and one to the side, then lean your torso over the front shin to feel the deep hip external rotator stretch. Alternate sides.
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Happy Baby Pose (Ananda Balasana)
Lie on your back, bend both knees and bring them toward your armpits, hold the outside edges of your feet, and gently rock side to side to massage the lower back and open the hips.
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World's Greatest Stretch
Step into a deep lunge, place both hands inside the front foot, lower your back knee, then rotate the chest open by reaching the inside arm toward the ceiling and hold. Alternate sides.
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Supine Glute Stretch
Lie on your back with knees bent, cross one ankle over the opposite knee, flex the crossed foot, and hug both legs toward your chest to feel the glute stretch. Alternate sides.
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Seated Cross-Leg Glute Stretch
Sit on the floor with one leg crossed in front, shift your weight toward the front knee and lean forward gently to feel the deep outer glute and hip stretch. Alternate sides.
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Glute Foam Roller Release
Sit on a foam roller with one ankle crossed over the opposite knee, shift your weight onto the crossed side, and slowly roll over the glute and piriformis while pausing on tender areas. Alternate sides.
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Bridge Glute Hold
Lie on your back with knees bent and feet flat, press your feet into the floor and lift your hips until your body forms a straight line from shoulders to knees, squeezing the glutes at the top.
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Lateral Glute Side-Lying Stretch
Lie on your side, bring the top knee forward to the floor in front of you while keeping the bottom leg extended, and feel the stretch in the outer glute and hip.
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Prone Quad Stretch
Lie face down, bend one knee and reach back to hold your ankle with the same-side hand, gently pulling the heel toward your glute with your hips pressed flat to the floor. Alternate sides.
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Thomas Stretch (Hip Flexor Table Edge)
Lie on the edge of a table or bed, hug one knee to your chest, and let the opposite leg hang toward the floor to feel the hip flexor and quad stretch. Alternate sides.
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Standing Quad Stretch with Forward Lean
Stand on one leg, hold the opposite ankle behind you, then hinge slightly forward at the hip to increase the stretch in the quad and anterior hip. Alternate sides.
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Lizard Quad Combination Stretch
From lizard pose, reach the same-side hand back to hold your back ankle, pulling it toward your glute for a combined hip, quad, and hamstring stretch.
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Couch Stretch Quad Variation
Kneel with one shin flat against a wall, place the other foot forward in a lunge, then sit up tall and tuck your pelvis to feel the intense quad and hip flexor stretch against the wall. Alternate sides.
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Runner's Lunge with Spinal Rotation
Step into a deep runner's lunge, place both hands inside the front foot, then rotate your torso to open the chest by reaching the inside arm toward the ceiling. Alternate sides.
Frequently asked questions
What stretches help hip bursitis?
Figure-four and supine cross-leg stretches release the deep hip rotators that often feed the symptom. IT-band-line stretches (standing cross-leg side bend) help reduce the friction over the trochanter. Avoid pigeon pose with full pressure on the painful side initially — it can flare the bursa.
Should I sleep on my side with hip bursitis?
Sleeping on the affected side directly loads the inflamed bursa and is one of the most common reasons hip bursitis lingers. Sleep on the unaffected side with a pillow between the knees, or on your back with knees supported, until symptoms settle.
How long does hip bursitis last?
Mild cases improve in 2–6 weeks with conservative care. Persistent cases often have an underlying gluteal weakness that needs strengthening (clamshells, side-lying leg raises) in addition to mobility. If pain hasn't responded in 6 weeks, see a provider — imaging and corticosteroid injections are sometimes useful for stubborn cases.
When should I see a doctor for hip pain?
See a provider for: pain after a fall, inability to bear weight, pain at night that wakes you, fever with hip pain, or any hip pain that hasn't improved in 4–6 weeks of conservative care.
Body Fix builds a personalized routine using the stretches above, with guided audio + video. Free on iOS.
Download Body FixThis page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.