Lateral Hip Pain? Start With This Simple Exercise

Lateral hip pain is one of the most common complaints we see and one of the most misunderstood.

People feel it:

• During squats or deadlifts

• When walking or running

• Rolling over in bed

• Sitting for long periods

  
  

And the usual response?👉 Stretch it👉 Ignore it👉 Train through it

That’s why it lingers.

What’s Often Going On

Lateral hip pain is frequently linked to poor load tolerance around the hip especially the glute medius. When this muscle isn’t doing its job properly, the hip joint and surrounding structures take more stress than they should.

A Simple Starting Point: The Side-Lying Clam

One of the simplest and most effective entry-level exercises is the clam.

How to do it:

• Lie on your side

• Keep your hips stacked

• Bring the top knee slightly across your body

• Slowly lift the knee toward the ceiling

• Focus on control, not speed

Hold for 3–10 seconds, repeat for quality reps.

As your strength improves, you can increase the challenge by:

• Adding load

• Increasing time under tension

• Progressing to more demanding hip-stability work

  
  

When to Get It Checked

If pain persists, worsens, or keeps returning, it’s a sign the issue needs proper assessment — not just exercises pulled from Instagram.

At Rogue Rehabilitation, we assess, treat, and diagnose the root cause so you’re not guessing or wasting time.

Train smarter. Move better. Fix the problem properly.

👉 Book an assessment with Rogue Rehabilitation.