Pain guide · Hip pain

Hip pain when standing: getting up, standing still or on one leg, the tendons, the joint or the back

Hip pain when you stand usually comes from one of three places. Pain on the outside of the hip when you stand on that leg, lean on one hip or stand still for a long time is usually the gluteal tendons (often called hip bursitis); a deep groin ache that's worst on the first steps after sitting is often the hip joint, especially from mid-life; and buttock or leg pain that builds the longer you stand and eases when you sit can come from your back.

Severe hip pain after a fall, or not being able to put weight on the leg, is a 999 call or a trip to accident and emergency (A&E), and a hot, swollen hip or a fever needs a general practitioner (GP) or the National Health Service's 111 line (NHS 111) the same day. This guide covers those warning signs, how to stand, sit and get up for now, what exercise and injections offer, and a three-stage plan with a 3D demo of every move that ends with standing, walking and work.

3-stage exercise plan When to get help 27 sourcesUpdated 25 October 2026

When to get help first

Exercise is for pain that has been checked or is clearly mild and settling.

Get urgent medical help if

Call 999 or go to A&E: severe hip pain after a fall or injury, or you cannot stand, walk or put weight on the leg. In an older adult this can be a broken hip; the leg may be at an odd angle or look shorter. Don't drive yourself.
Call 999 or go to A&E: tingling or loss of feeling in the hip or leg after an injury.
Ask for an urgent GP appointment or get help from NHS 111 if you have severe hip pain that started suddenly but you've not had a fall or injured your hip, your hip is swollen and feels hot, the skin around your hip has changed colour, or you have hip pain, feel generally unwell and have a high temperature (or feel hot, cold or shivery). A hot, swollen hip with a high temperature can be a joint infection.
Call 999 or go to A&E if you have sciatica on both sides, weakness or numbness in both legs that's severe or getting worse, or numbness around or under your genitals, or around your bottom (anus); if you find it hard to start peeing, cannot pee or cannot control when you pee; or if you do not notice when you need to poo or cannot control when you poo, and this is not normal for you. These could be symptoms of a serious back problem that needs to be treated in hospital as soon as possible.
Ask for an urgent GP appointment or get help from NHS 111 the same day if your child gets sudden pain in their hip, thigh or knee (hip problems can sometimes be felt in the thigh or knee), or is limping or cannot put any weight on 1 leg. This applies to teenagers too, and in some children knee pain is the only sign.
Call 999 or go to A&E: a leg that suddenly becomes very painful, pale or blue, cold, numb or weak. A sudden blockage of a leg artery is an emergency.

See a doctor or physiotherapist if

Hip pain that stops normal activities or disturbs sleep, keeps getting worse, or has not improved after 2 weeks of looking after it at home.
Stiffness lasting more than 30 minutes after waking.
Bone pain that is constant or worse at night, especially with a lump, unexplained weight loss, fever or tiredness, or a past history of cancer.
Hip or groin pain that hasn't settled after 6 weeks, especially with a normal X-ray, or new hip pain if you take high-dose steroids, drink heavily, or have sickle cell disease or lupus: ask your GP about an MRI (magnetic resonance imaging) scan and a hip specialist. It can be avascular necrosis, which an X-ray can miss early on.
Outer hip pain that hasn't improved within 6 weeks of following this advice, or that gets worse: talk to a GP or physiotherapist. In many areas you can refer yourself.
A limp, or your pelvis dropping on the other side when you stand on the painful leg, that isn't getting better with exercise: ask about a scan. A tear in the gluteal tendon can look like stubborn bursitis, and large tears often do well with surgery (our suggestion).
Buttock or leg pain, heaviness or tingling that comes on when you stand or walk and only eases when you sit or bend forward, or the distance you can walk keeps shrinking: see a GP or physiotherapist (possible spinal stenosis). Leg weakness that is getting worse, or numbness around your genitals or bottom, is urgent (above).
Pelvic pain in pregnancy that makes it hard to move around, hurts when you get out of a car or turn over in bed, or makes going up or down stairs painful: call your midwife or GP. You may be referred to a physiotherapist who specialises in pelvic joint problems in pregnancy.
You are over 50 and your hips and shoulders stay stiff and painful for more than 45 minutes each morning: see a GP (possible polymyalgia rheumatica).
Pain, tingling or numbness spreading below the knee that isn't settling after a few weeks, is getting worse or stops your normal activities: see a GP.
A lump in your groin, or pain or swelling around your testicles, with hip or groin pain: contact your GP.

Where does it hurt?

Location narrows the likely causes; it does not diagnose.

The bony point on the outside of the hip, tender to press, worse standing on that leg, leaning on one hip, standing still for long, or lifting your legs into a car or out of bed

Usually the gluteal tendons (greater trochanteric pain syndrome, often called hip bursitis). It's often worse lying on that side or crossing your legs.

Read: Hip bursitis (gluteal tendinopathy) →The outside of the hip and thigh more generally

Our outer hip pain guide maps the tendons, the back and the rarer causes.

Read: Outer hip pain →A deep ache in the groin, buttock or front of the thigh from mid-life, worst on the first steps after sitting, with stiffness after rest and trouble with socks and shoes

Often hip arthritis.

Read: Hip arthritis →Both buttocks or legs, heavy, aching or tingling, building the longer you stand or walk, eased by sitting or bending forward

The pattern of a narrowed spinal canal (spinal stenosis), which is more likely over 70.

Read: Lumbar spinal stenosis →A low back and buttock ache that builds on your feet

Our back pain when standing guide covers standing at work, breaks and mats.

Read: Back pain when standing →Low on one side at the back of the pelvis, by the dimple, worse standing on one leg, on stairs or turning in bed

Possibly the sacroiliac joint.

Read: SI joint pain →The pubic bone or the back of the pelvis, in pregnancy or after the birth, worse standing on one leg, dressing or getting out of a car

Pelvic girdle pain.

Read: Pelvic girdle pain (SPD) →Buttock pain with low back pain, sometimes below the knee with tingling

Possibly sciatica.

Read: Sciatica →A pinch in the groin in a younger adult, getting up from a low chair or a car seat, or bending deeply

Possibly hip impingement or a labral tear.

Read: Hip impingement (FAI) →Burning, tingling or a numb patch on the outer thigh, worse standing and walking, with no weakness

Possibly meralgia paraesthetica, a squeezed skin nerve.

Read: Meralgia paresthetica →Mainly groin pain

Our groin pain guide.

Read: Groin pain →Severe pain after a fall, and you can't stand or put weight on the leg

A possible broken hip: call 999, as the warning signs say.

Read: Broken hip →

A child or teenager with a limp, or hip, thigh or knee pain

Get it checked the same day, as the warning signs say.

Hip pain when you sit

Our hip pain when sitting guide.

Read: Hip pain when sitting →Hip pain when you walk

Our hip pain when walking guide.

Read: Hip pain when walking →Hip pain at night or lying down

Our hip pain at night guide.

Read: Hip pain at night →

Understand it

Which kind of standing hurts is a clue

The NHS sorts hip pain by where it is and what brings it on, and NHS inform warns that hip pain can come from the back even when the back doesn't hurt, often as pins and needles or a sharp, hot or burning pain in the leg. Arthritis UK adds that a problem in the lower back can be felt over the outside of the hip and occasionally at the front. Getting up, standing still and standing on one leg load different structures, so the map above starts there; an examination decides.

Sources 1, 2, 3

The outer hip tendonsStrong evidence

Outer hip pain (greater trochanteric pain syndrome) comes mostly from the gluteal tendons where they attach to the bony point on the side of the hip. NHS inform says it gets worse with walking, standing or running, standing on the affected leg (sometimes called hanging on the hip), sitting with crossed legs, stairs, and lifting the legs in or out of a car or bed, and that it's more common in women and between 40 and 60. An NHS trust leaflet names hip hanging, swaying onto one hip as you stand, as the posture to avoid.

In 3,026 US adults aged 50 to 79, 15.0% of women and 6.6% of men had it on one side, and it went with low back pain and knee arthritis on the same side. In Dutch general practice there were 1.8 new cases per 1,000 people a year, 80% of them women. The LEAP trial's protocol explains why standing can hurt: with your weight on one leg and weak hip muscles, the pelvis drops and the hip drifts inwards, pressing the tendons against the bone.

Sources 4, 5, 6, 7, 8, 9

The hip joint: worst on the first stepsStrong evidence

Hip osteoarthritis typically causes pain in the groin or the outside of the hip, with more pain and stiffness when the joint hasn't moved for a while, so the first steps after sitting hurt most (an NHS page past its review date). The National Institute for Health and Care Excellence (NICE) diagnoses it without an X-ray in people aged 45 or over with activity-related joint pain and no morning stiffness, or stiffness that lasts 30 minutes or less. In one small study, difficulty putting on shoes and socks and a shorter walking distance helped tell hip arthritis apart from outer hip tendon pain.

Sources 10, 11, 1, 12

The back, the sacroiliac joint and the pelvis in pregnancyEmerging evidence

In older adults with leg pain, three findings each made a narrowed spinal canal much more likely: no pain when seated, symptoms that ease when bending forward, and pain in both buttocks or legs (4 studies, 741 people). Pain low at the back of the pelvis can come from the sacroiliac (SI) joint: in one study of 48 people, 3 or more positive tests out of 6 picked up 94% of those whose pain came from the joint, and if none brought on the familiar pain, it could be ruled out. In pregnancy, pelvic girdle pain is worse walking, on stairs, standing on one leg and getting out of a car (an NHS page past its review date).

Sources 13, 14, 15

Standing on one leg as a testEmerging evidence

In one small study of 65 people with outer hip pain, pain on standing on one leg for 30 seconds pointed to the outer hip tendons. It's one study, so treat it as a clue for your clinician, not a diagnosis.

Source 16

When a scan helpsStrong evidence

Usually not at first. NICE diagnoses hip osteoarthritis without imaging and doesn't use imaging to guide non-surgical treatment. Outer hip pain is diagnosed by examination; an NHS trust leaflet says the back and the hip joint need ruling out, and that an ultrasound or magnetic resonance imaging (MRI) scan may help confirm it. After a fall, an X-ray checks for a broken hip, and NICE keeps imaging of the spine for specialist care, when it would change the treatment.

Sources 11, 6, 17, 18

How it usually goesEmerging evidence

NHS inform says a new hip problem should begin to settle within 6 weeks, and that outer hip pain can often take 6 to 12 months of rehabilitation to settle, with flare-ups along the way. In Dutch general practice, at least 36% still had outer hip pain after a year and 29% after 5 years. With wait-and-see in the LEAP trial, 29.4% had improved at 8 weeks and 51.9% at a year; with education plus exercise, 77.3% and 78.6%. Hip arthritis tends to come and go in episodes. No one can promise a date.

Sources 2, 4, 8, 19, 10

What helps, and how strong the evidence is

Education plus exercise for outer hip pain: the LEAP trialStrong evidence

In 204 Australians aged 35 to 70 with outer hip tendon pain confirmed on MRI (average age 55, 82% women), 8 weeks of education about avoiding positions that squeeze the tendons plus exercise, with 14 physiotherapy sessions and a daily home programme of 4 to 6 exercises taking no more than 15 to 20 minutes, led to success in 77.3% at 8 weeks, against 58.5% after one steroid injection and 29.4% with wait-and-see. At a year the figures were 78.6%, 58.3% and 51.9%, with no difference in pain between education plus exercise and the injection.

The programme started with gentle holds of the outer hip muscles, then bridges, squats and side steps, then harder single-leg work. It is one high-quality trial, in people whose diagnosis was confirmed on a scan.

Sources 19, 9

Steroid injections: short-term helpMixed evidence

NHS inform says a steroid injection may help outer hip pain but may not cure it. In LEAP, one injection beat wait-and-see at 8 weeks but not at a year, and education plus exercise beat the injection at both; NHS Fife's leaflet says an injection isn't a first treatment. In Dutch general practice, though, people who'd had an injection were more likely to have recovered at 5 years, in a study that asked people years later about their symptoms, so the evidence isn't one-sided.

Sources 4, 19, 20, 8

Exercise for hip arthritis: helpful, though small on averageStrong evidence

In a review of 18 trials (1,368 people), exercise probably eased hip arthritis pain by about 7 points out of 100 and improved function by about 9 points against no treatment (9 trials, about 450 people, moderate certainty); the review says improvements of that size are unlikely to be clinically meaningful on average. NICE still makes exercise the core treatment for hip arthritis, says joint pain may rise when you start, and considers a referral for a joint replacement only when symptoms substantially affect your life and exercise, weight loss and pain relief haven't helped. NHS inform's hip exercises include bridges, a standing leg lift backwards and to the side, and a mini squat to touch a chair.

Sources 21, 11, 22

How you stand and get up: health-service adviceEmerging evidence

No trial has tested how to stand. The health-service advice is consistent: spread your weight evenly on both feet rather than leaning on one leg or swaying onto one hip (NHS inform, and NHS trust and health board leaflets); break up long spells of sitting and standing; don't sit in low chairs or carry anything heavy, and wear comfortable, shock-absorbing shoes with a soft sole (the NHS); and get into a car by sitting first and swinging both legs in (Arthritis UK). In pregnancy, the NHS says put equal weight on each leg when you stand.

Sources 4, 6, 20, 1, 3, 15

Stretching the outside of the hip: not while the tendons are soreEmerging evidence

The LEAP protocol warns that the iliotibial (IT) band and piriformis stretches often given for outer hip pain hold the hip with the leg pulled across the body, a position that squeezes the gluteal tendons hard, and that there's little evidence the outside of the hip is tight. Our outer hip and hip pain when sitting guides leave the figure four and pigeon stretches out while it's sore.

Source 9

How much pain is OK while you exercise?

The 5 out of 10 rule, no extra outer hip pain in standing moves, and judge standing by the next morningEmerging evidence

During the exercises, use the hip hub's rule: pain up to about 5 out of 10 is acceptable. It should settle within an hour or so, and your hip should be no worse that night or the next morning. If it is, do less next time (fewer repetitions, a smaller range, a lighter load), not nothing. NHS inform's hip exercises use the same 0 to 5 ceiling, and NICE says joint pain can rise a little when you start exercising with arthritis.

Outer hip pain: the LEAP programme allowed no increase in outer hip pain during standing and everyday-type exercises such as squats, bridges and side steps, because extra pain there suggests the hip is dropping in and squeezing the tendons. It allowed up to 5 out of 10 during heavy, slow strengthening if it eased afterwards and was no worse that night or the next morning.

Standing itself (our suggestion, like our hip pain when sitting guide's rule for sitting): stand until just before the ache starts to build, then change position, walk a few steps or sit. The ache should settle within about an hour, and the hip should be no worse that night or the next morning; if it is, shorten the next spell rather than avoiding standing.

Leg symptoms from the back: stop or shrink any movement that sends pain, pins and needles or numbness further down the leg. Some pain is allowed because, in trials of long-lasting muscle and joint pain, exercising into some pain did no worse than pain-free exercise.

Sources 11, 9, 22, 23

The exercise plan: 3 stages

Start at the first stage. Each move opens a full guide with a 3D demo.

Stage 1

Settle: stand evenly, and load the tendons without squeezing them

About weeks 0 to 2. Change how you stand and get up (weight on both feet, no hip hanging, breaks from long standing, no low chairs; the written steps below), and start the holds that work the outer hip muscles without pressing on the tendons, as the LEAP programme did. With a deep groin ache from mid-life, our hip arthritis guide's plan can replace this one; with the back pattern, our spinal stenosis or back pain when standing guide's plan can.

Supine isometric hip abduction (belt press) demonstrated on the 3D figure

3D demoSupine isometric hip abduction (belt press)Beginner · A band

3 to 5 holds of 5 to 10 s, twice a day, at a light effort · The move page's dose, the start of the LEAP programme. Lie on your back, not your side, as the move page says

Harder: Lateral band walk

Standing wall-press hip abduction demonstrated on the 3D figure

3D demoStanding wall-press hip abductionBeginner · A wall

3 to 5 holds of 5 to 15 s each side, twice a day · The move page's dose, LEAP's standing hold; NHS trust and health board leaflets use 3 s holds repeated for a minute, 3 times, or 10 s holds, 10 times. Keep the standing hip level, not sagging out

Easier: Supine isometric hip abduction (belt press) · Harder: Lateral band walk

Glute bridge demonstrated on the 3D figure

3D demoGlute bridgeBeginner · No equipment

10 slow reps once a day, building to 3 sets of 8 to 10 with a 3 s hold · LEAP's first week (10 a day) and an NHS trust leaflet's 3 sets of 8 to 10

Easier: Pelvic tilt into bridge · Harder: Single-leg glute bridge

Sit to stand from a chair demonstrated on the 3D figure

3D demoSit to stand from a chairBeginner · A bench or box

10 slow reps once a day, from a higher seat, knees in line with your toes, with no extra outer hip pain · LEAP's first-week two-legged squat (10 a day) and NHS Fife's mini squat (10), done as a sit-to-stand because getting up is the everyday task (our adaptation)

Easier: Sit to stand, pushing on the thighs · Harder: Bodyweight squat

Standing pelvic tilt demonstrated on the 3D figure

3D demoStanding pelvic tiltBeginner · No equipment

5 to 10 slow tilts, up to 3 times a day · The move page's dose, from an NHS standing pelvic tilt; for the back pattern, and a handy break from standing. Keep the forward tilt small if arching sends pain down a leg

Harder: Half lord of the fishes (Ardha Matsyendrasana)

Move on when: You can stand for your usual spells with breaks, any ache settles within about an hour, and the hip is no worse that night or the next morning (the hip hub's rule).

Follow along: a timer, a cue and the next move, one step at a time.

Stage 2

Build: one leg at a time, with a level pelvis

About weeks 2 to 6, once a day for the bridges and 2 or 3 days a week for the rest: shift the load onto one leg while keeping the pelvis level, as LEAP's weeks 2 to 8 did.

Staggered-stance bridge (offset bridge) demonstrated on the 3D figure

3D demoStaggered-stance bridge (offset bridge)Beginner · No equipment

5 slow reps each side once a day, building to 2 sets of 5 to 10 at a somewhat hard effort · The move page's dose, from LEAP

Easier: Pelvic tilt into bridge · Harder: Single-leg glute bridge

Lateral band walk demonstrated on the 3D figure

3D demoLateral band walkBeginner · A band

10 to 15 steps each way · As in our outer hip pain guide; LEAP added band side steps from week 3, and NHS Fife's leaflet gives 10 each way. Use a lighter band if the outside of the hip hurts sharply

Easier: Hip abduction machine · Harder: Lateral band walk, band at the feet

3D demoStep-upBeginner · A step

Lead with the sore leg onto a low step: 2 to 3 at a time, building to sets of 8, up to 2 sets of 15 · As in our outer hip pain guide, with NHS inform's pacing; keep the pelvis level

Easier: Low step-up · Harder: Dumbbell step-up

Split squat demonstrated on the 3D figure

3D demoSplit squatIntermediate · No equipment

5 slow reps each side, short range, building to 2 sets of 5 to 10 · LEAP's offset squat step, as in our outer hip pain guide; a narrow stance at first

Easier: Bodyweight squat · Harder: Reverse lunge

Single-leg stand demonstrated on the 3D figure

3D demoSingle-leg standBeginner · A wall

3 holds of 10 to 30 s each side, pelvis level, a hand near a support · As in our outer hip pain guide

Easier: Tandem stance and heel-to-toe walk · Harder: Single-leg reach matrix

Move on when: Our suggestion, as our outer hip pain guide checks it: 30 seconds standing on the painful leg without outer hip pain, getting up from an ordinary chair is comfortable, and an hour on your feet with changes of position leaves the hip no worse the next morning.

Follow along: a timer, a cue and the next move, one step at a time.

Stage 3

Strengthen, then stand, walk and work as long as you need

From about week 6, two days a week and ongoing: single-leg and loaded hip strength, while longer standing, standing work and standing on one leg come back by the written steps below.

Dumbbell goblet squat demonstrated on the 3D figure

3D demoDumbbell goblet squatIntermediate · A dumbbell

3 sets of 8 to 10, to a box or chair · As in our hip pain guide

Easier: Bodyweight squat · Harder: Barbell front squat

Single-leg glute bridge demonstrated on the 3D figure

3D demoSingle-leg glute bridgeIntermediate · No equipment

2 to 3 sets of 8 each side · As in our hip pain guide

Easier: Glute bridge · Harder: Barbell hip thrust

Single-leg Romanian deadlift demonstrated on the 3D figure

3D demoSingle-leg Romanian deadliftAdvanced · A dumbbell

2 to 3 sets of 6 to 8 each side · As in our outer hip pain guide; fingertips on a wall at first, as the move page says

Easier: Dumbbell Romanian deadlift

Knee side plank demonstrated on the 3D figure

3D demoKnee side plankBeginner · No equipment

3 holds of 15 to 30 s each side, lying on the good side first · As in our outer hip pain guide

Harder: Side plank

Patrick step-down demonstrated on the 3D figure

3D demoPatrick step-downIntermediate · A step

2 to 3 sets of 8 each side · As in our hip pain guide

Easier: Bodyweight squat · Harder: Skater squat

Treadmill walking demonstrated on the 3D figure

3D demoTreadmill walkingBeginner · Cardio machine

Build towards 30 minutes on most days · Editorial here; our back pain when standing guide's last stage takes it from a back pain walking trial's target

Harder: Treadmill jogging

Move on when: Our suggestion: a working day, a queue or an event on your feet, with changes of position, leaves the hip no worse the next morning. Keep two strength days a week; if a long day flares it, drop back a stage for a few days rather than stopping.

Follow along: a timer, a cue and the next move, one step at a time.

What to change for now

What to change for now (written steps)

Our 3D figure can't show these changes. They come from the NHS, NHS inform, NHS trust and health board leaflets and Arthritis UK unless marked as our suggestion.

1. Stand evenly: spread your weight across both feet, not leaning on one leg or swaying onto one hip, "hip hanging" (NHS inform; NHS trust and health board leaflets).
2. Break up standing: change position, walk a few steps or sit before the ache builds, and break up long spells of sitting and standing (an NHS trust leaflet). Our back pain when standing guide has the mats, shoes and work breaks for a long day on your feet.
3. Getting up from a chair: use a higher, firm seat, not a low chair (the NHS). Shuffle forward with your feet under your knees and push up through both legs evenly, using your arms if you need to (our suggestion).
4. Cars: sit on the seat first and swing both legs in together, rather than stepping in one leg at a time (Arthritis UK).
5. Standing on one leg: avoid it where you can for now (Arthritis UK). Sitting down to dress, as the NHS advises for pelvic pain in pregnancy, takes it out of socks, shoes and trousers.
6. Sitting: don't cross your legs, and avoid low chairs (NHS inform).
7. Carrying and shoes: don't carry anything heavy for now, and wear comfortable, shock-absorbing shoes with a soft sole (the NHS). Use a trolley, or split shopping between both hands (Arthritis UK; our suggestion).
8. Lying down: not on the painful side; on your back with a pillow under your knees, or on your good side with a pillow between your legs (NHS inform).
9. With the back pattern: lean on a counter or a trolley, and sit for tasks that can be done sitting (our back pain when standing and spinal stenosis guides).

Sources 4, 6, 20, 1, 3, 15

Standing for longer comes back (written steps)

No trial has tested how to bring back long spells of standing. These steps are our suggestion unless a source is named.

1. Find your standing time today: how long you can stand before the ache starts to build. Change position just before that point, every time, as our hip pain when sitting guide does for sitting.
2. When the hip has been no worse the next morning for 3 or 4 days, add 5 to 10 minutes to each spell.
3. At work: a perching stool or a seat for tasks that can be done sitting, and a mat and cushioned shoes (our back pain when standing guide).
4. Standing on one leg comes back last, starting with the single-leg stands in stage 2.
5. If it flares, go back to shorter spells and the stage 1 moves for a few days, then build again; NHS Fife's leaflet says flare-ups are normal and to cut back the exercises or rest for a few days.

Source 20

Positions to swap, and why

Habit or position	Why it matters	Instead
Hip hanging: standing with your weight on one leg and the hip pushed out	The LEAP protocol explains that it presses the gluteal tendons against the bone, and an NHS trust leaflet says to avoid it.	Weight on both feet; the standing wall-press hold builds the control.Try: Standing wall-press hip abduction
Standing in one spot for a long time	NHS inform lists standing in one position for too long among the things that load the outer hip, and an NHS trust leaflet says break it up.	Change position and walk a few steps; standing pelvic tilts as a break.Try: Standing pelvic tilt
Low chairs and deep sofas	The NHS says low chairs put extra pressure on your hips.	A higher, firm seat, and practise getting up.Try: Sit to stand from a chair
Crossing your legs	NHS inform lists sitting with crossed legs among the things that make outer hip pain worse.	Feet hip-width apart.
Stepping into a car one leg at a time	It loads one hip; Arthritis UK suggests swinging both legs in.	Sit first, then swing both legs in together.
Stretches that pull the leg across the body, such as IT band and piriformis stretches, while the outer hip is sore	The LEAP protocol says they hold the hip in a position that squeezes the tendons.	Glute bridges.Try: Glute bridge
Side-lying leg raises while the outside of the hip is sore	The move page says lying on your side can aggravate outer hip pain.	Holds lying on your back.Try: Supine isometric hip abduction (belt press)
Lying on the painful side	NHS inform advises against it.	Your back or your good side, with pillows.
Carrying heavy bags	The NHS says don't carry anything heavy with hip pain.	Lighter loads in both hands, or a trolley.
Arching back as you stand, if it brings on buttock or leg symptoms	That's the narrowed spinal canal pattern, which bending forward eases.	Lean forward on a counter, as our back pain when standing guide suggests.
An injection as the first and only treatment for outer hip pain	Education plus exercise did better at 8 weeks and at a year in the LEAP trial, and NHS Fife's leaflet says an injection isn't a first treatment.	The plan, with an injection only if pain stops you exercising.

Routines to follow

Glute workout at home

A 25-minute glute workout with bodyweight and a mini band: bridges, clamshells, band walks, kickbacks and lunges.

25 minBeginner9 movesA wall, A band

Low-impact leg workout (no jumping)

A gentle leg strength routine with no jumping: sit-to-stands, step-ups, wall sits, bridges and calf raises.

20 minBeginner7 movesA bench or box, A step

Strength and balance exercises for seniors

A 40-minute strength and balance session for over-65s, built from the Otago home programme and NHS exercises, using a chair, a counter and a step.

40 minBeginner18 movesA bench or box, Something with weight

Balance exercises routine

Balance practice in 10 minutes: tandem stance, single-leg stands, marches, heel walks, tree pose and floor transfers.

10 minBeginner7 movesA wall, A bench or box

3-minute desk movement break

A 3-minute standing break to repeat every 30 to 60 minutes at your desk: sit-to-stands, calf raises, marching, an upper-back turn and chin tucks.

3 minBeginner5 movesA bench or box, A wall

More moves for this area

Questions people ask

Why does my hip hurt when I stand?

Most often it's the tendons on the outside of the hip, which hurt when you stand on that leg, lean on one hip or stand for a long time. A deep groin ache that's worst for the first steps after sitting points to the hip joint, and buttock or leg pain that builds the longer you stand can come from the back.

Why does my hip hurt when I stand up from sitting?

Stiffness after the joint has been still is typical of hip arthritis, so the first few steps hurt most. Outer hip pain also catches as you lift your legs out of a car or bed, and low chairs make getting up harder, so a higher seat helps.

Why does my hip hurt when I stand for a long time?

Standing still, especially with your weight on one leg, presses the outer hip tendons against the bone. Spread your weight evenly on both feet and break up long spells of standing. If it's both buttocks or legs and only sitting or bending forward eases it, that's the pattern of a narrowed spinal canal.

Why does my hip hurt when I stand on one leg?

Standing on one leg loads the outer hip tendons and lets the pelvis drop, and NHS inform lists pain when standing on the affected leg among the signs of outer hip pain. In one small study, pain on standing on the painful leg for 30 seconds pointed to those tendons. In pregnancy, pain at the front or back of the pelvis when standing on one leg can be pelvic girdle pain.

Is hip pain when standing a sign of arthritis?

Sometimes, especially from 45 with a deep groin ache and stiffness after rest; NICE diagnoses it without an X-ray. But pain on the outside of the hip, over the bony point, is more often the tendons, and hip pain can come from the back even when your back doesn't hurt.

What's the best way to stand with hip pain?

With your weight spread evenly across both feet, not hanging on one hip, and changing position before the ache builds. Our back pain when standing guide has the breaks, mats and shoes for a long day on your feet.

What exercises help hip pain when standing?

Gentle holds that work the outer hip muscles without squeezing the tendons, then bridges, squats and side steps, then single-leg strength, as in the LEAP trial, where 77% were better after 8 weeks of education and exercise. For hip arthritis, NICE makes exercise the core treatment.

Will an injection help?

A steroid injection can ease outer hip pain for a while, but in the LEAP trial it helped at 8 weeks and not at a year, while education plus exercise helped at both. NHS inform says an injection may help the pain but may not cure the condition.

Do I need a hip replacement?

Most hip pain when standing doesn't need one: much of it comes from the tendons or the back. For hip arthritis, NICE considers a replacement when symptoms substantially affect your life and exercise, weight loss and pain relief haven't helped.

How long does it take to get better?

A new hip problem should begin to settle within 6 weeks, NHS inform says, but outer hip pain can take 6 to 12 months of rehabilitation, with flare-ups along the way. No one can promise a date.

Could my hip pain be coming from my back?

Yes. NHS inform says hip problems can come from the back even without back pain, often with pins and needles or burning leg pain. Pain that builds when you stand and eases only when you sit or bend forward points to the spine.

When should I see a doctor about hip pain when standing?

Call 999 for severe hip pain after a fall or if you can't put weight on the leg, and get an urgent GP appointment or NHS 111 for sudden severe pain without a fall, a hot, swollen hip or a fever. See a GP if it stops your normal activities or sleep, keeps getting worse or hasn't improved after 2 weeks of looking after it at home.

Related exercise guides

Hip joint guide

Other pain guides

Sources

Exercise education, not a diagnosis or treatment plan. It is written from the guidelines and studies listed above; review by a clinician is pending. If your pain follows an injury, is severe, is getting worse, or comes with any warning sign listed on this page, get it assessed. Health disclaimer.