Exercise Program for Snapping Hip Syndrome

Your healthcare provider may recommend exercises to help treat your snapping hip syndrome.

Talk to your healthcare provider or physical therapist about which exercises are best for you and your rehabilitation goals.

Start each exercise slowly. A little discomfort is normal but stop any exercise that causes pain.

Figure 4 Stretch

  1. Lie on your back with your knees bent. Rest the ankle on your affected side over the opposite thigh.

  2. Lift the thigh of your unaffected leg off the floor. Gently pull it toward your chest until you feel a stretch in the buttock and hip of your affected leg.

  3. Hold the stretch for 15 to 30 seconds, then relax.

  4. Repeat 3 times, then switch legs.

Woman lying on back pulling one thigh to chest. Leg on opposite side is bent with foot resting on knee being drawn towards chest.

Quadruped Hip Extension

  1. Start on the floor on your hands and knees. Keep your knees under your hips and your hands under your shoulders.

  2. Tighten your belly muscles by pulling your belly button in toward your spine.

  3. Raise one leg off the floor, holding it straight behind you.

  4. Hold for 5 seconds, then return to the starting position. Repeat with the other leg.

  5. Repeat 10 times.

Tip:

  • Breathe normally during the exercise; do not hold your breath.

Woman on all fours with back straight and one leg extended.

Clamshell

  1. Lie on your side and bend both knees.

  2. Keeping your feet together, lift your top knee up so your knees are separated. Keep your hips stacked on top of each other.

  3. Slowly lower your knee back down.

  4. Repeat 10 times. Then switch sides.

Man lying on side doing clamshell exercise.

Side Stepping

  1. Stand with your feet hip-width apart and your toes pointing forward. Keep your knees slightly bent.

  2. Step out to the side with one foot. Then bring your feet together by stepping with the other foot.

  3. Take 10 steps to the same side. Then take 10 steps in the opposite direction.

  4. Repeat 3 times.

Tip:

  • To make the exercise harder, add a resistance band above your knees or around your ankles.

Man doing side steps.