Hip Osteoarthritis: How Strengthening Your Glutes Can Reduce Pain

Hip osteoarthritis can be challenging to manage, but research shows that strengthening the gluteus medius and minimus can help reduce pain and improve joint function. Here’s why:

Weak gluteus medius contributes to hip joint instability, increasing stress and discomfort.
Strengthening hip abductors improves pelvic alignment and gait mechanics, reducing pain and joint load.

If you’re looking for effective ways to support your hips, try these exercises.

Best Glute Exercises for Hip Osteoarthritis

Clamshells (Beginner-Friendly)

Lie on your side with knees bent and feet together.
Lift the top knee while keeping feet in contact.
Control the movement—avoid rotating the pelvis.

Why it works: This is an easy way to activate the glute medius, especially for beginners.

Side-Lying Leg Raises (Progression from Clamshells)

Lie on your side with legs straight.
Lift your top leg while keeping your core engaged.
Lower it slowly to enhance muscle activation.

Why it works: Research from Muscle and Motion suggests this exercise activates the glute medius and minimus more effectively than clamshells. For an extra challenge, a trainer can provide eccentric resistance by gently pushing your leg down as you resist.

Crab Walk (Standing Exercise for Hip Stability)

Place a resistance band around your thighs.
Take small side steps while maintaining tension in the band.
Keep your knees slightly bent and your core engaged.

Why it works: This exercise improves hip stability in a functional, weight-bearing position, making it more transferable to daily activities.

Monster Walks (Dynamic Glute Activation)

Similar to the crab walk but with forward and backward walking.
Keep tension in the band and control each step.

Why it works: Adding movement enhances glute endurance and stability, particularly when walking backward, which strengthens the posterior chain.

Conclusion

Strengthening the gluteus medius and minimus is crucial for managing hip osteoarthritis. Incorporating these exercises can help reduce pain, improve stability, and make everyday movement easier. Start with clamshells and side-lying leg raises, then progress to crab walks and monster walks for functional strength.