Glute Exercise to Help with Hip Pain – DNS Star

Overview

A side-lying, stacked-hips sequence (hip lift with diagonal reaches → add top-leg lift → long-body reach) that builds core/oblique and shoulder stability while mobilizing the top hip—often helping reduce low-back stiffness/pain.

Level

Beginner to advanced, depending on modifications.

Targets

Hips, lower back

Step by Step Instructions

Setup

• Lie on your side. Stack your knees and hips so you’re not tilted forward or backward.
• Rest on your shoulder and keep your body aligned.

• Step 1 — Hip lift + diagonal reach

  1. Lift your hips off the ground.
  2. Pick a point diagonally in front of you and reach toward it with your top arm.
  3. Keep hips and knees stacked. (You’ll feel core/obliques and shoulder stability.)

  Step 2 — Add top-leg lift

  1. While keeping hips lifted and stacked, raise your top leg.
  2. Maintain the leg lift as you continue the diagonal reaches.

  Step 3 — Long-body stretch back

  1. From the hip lift with the leg raised, bring the top leg slightly back and reach the top arm overhead/back to lengthen your whole side body.
  2. Return to the start position and repeat with control.

[Video Transcript]

The exercise I’m about to teach you is designed to work on your hip mobility and strengthen your lower back. It’s a dynamic movement and a bit more challenging, but I’ll break it down to make it easier. You’re going to lie on your side, stacking your knees and hips so you’re not tilted backward or forward. Rest on your shoulder and keep everything aligned.

Start by lifting your hips off the ground. This creates stability in your core and works your obliques. Pick a point diagonally in front of you and reach toward it while keeping your hips and knees stacked. You’ll also feel this as a shoulder-stability exercise.

If that feels easy, bring your top leg up and reach while keeping the leg lifted. If that’s still easy, bring the leg back and lengthen your body into a full reach, then return to the starting position—stretch and come back, repeating with control. You should feel your downside hip stabilizing your body while the top hip gains mobility and strength.

Try this exercise to improve mobility and strength, keep the hips moving well, and help with low back pain.

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