Snapping Hip Syndrome Exercises to Stop Hip Clicking
That click in your hip isn’t just in your head.
You bend down to tie your shoes or stretch your legs before a walk.
As you stand back up, your hip makes a loud clicking sound.
At first, it might not hurt. But after a while, it starts to feel tight, sore, or just annoying.
This is often a sign of snapping hip syndrome — a common condition that affects people of all ages.
The good news? You can help stop the clicking with simple, gentle exercises that take just a few minutes a day.
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What Is Snapping Hip Syndrome?
Snapping hip syndrome is when a muscle or tendon moves over a bone in your hip, causing a snapping or clicking sound. This usually happens when you move your hip in certain ways — like standing up, kicking, or walking.
It’s most common in people who are active or have tight muscles in the hip area. You might feel the snap at the front, side, or back of the hip. Sometimes it’s painless, but other times it can lead to soreness, swelling, or tightness.
There are three common types:
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Front of the hip (external type) – often caused by the thigh muscle rubbing over the hip bone
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Inside the hip (internal type) – deeper muscles or tendons catching near the joint
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Back of the hip (intra-articular) – less common, usually due to something inside the joint like cartilage damage
No matter the type, gentle movement and regular stretching can help.
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Snapping Hip Syndrome Exercises
These exercises focus on loosening tight muscles, improving control around the hip, and helping the joint move more smoothly. They're safe for most people and don’t require equipment.
Important: Stop any exercise that causes pain. If your symptoms get worse, speak to a physiotherapist for advice.
1. Standing Hip Flexor Stretch
This stretch helps loosen tight muscles at the front of your hip.
How to do it:
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Stand tall and take a long step backward with your right leg
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Bend your front knee slightly and keep your back leg straight
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You should feel a stretch in the front of the hip on the back leg
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Hold for 20 seconds
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Switch legs
Repeat 3 times on each side, once a day.
2. Side-Lying Leg Raises
This movement strengthens the muscles on the outside of your hip, which help control how your leg moves.
How to do it:
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Lie on your side with your legs straight
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Slowly lift the top leg up about 30cm, then lower it down
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Keep your leg straight the whole time
Repeat 10 times on each leg, 2 rounds total
3. Bridge Exercise
This exercise helps balance the muscles around your hips and lower back.
How to do it:
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Lie on your back with knees bent and feet flat on the floor
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Push through your feet and lift your hips off the ground
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Hold at the top for 3 seconds
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Lower slowly back down
Repeat 10 times, 2 rounds total
4. Figure-4 Stretch
This stretch helps loosen the deep muscles in your bottom that can pull on your hip joint.
How to do it:
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Lie on your back with both knees bent
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Cross your right ankle over your left knee
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Gently pull your left knee toward your chest
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Hold the stretch in your right hip
Hold for 20 seconds, switch sides, and repeat 3 times
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Clicking Hip Exercises
If your hip clicks when you move, but doesn’t hurt, it may still be a sign of muscle tightness or uneven movement. These exercises focus on improving hip flexibility and balance.
5. Seated Hamstring Stretch
Tight hamstrings can pull on the hips and affect how you move.
How to do it:
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Sit on the floor with one leg straight and the other bent
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Reach gently toward the foot of the straight leg
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Keep your back straight and breathe normally
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Don’t force it — just a gentle stretch
Hold for 20 seconds and repeat on both legs
6. Standing Side Stretch
This helps with tightness around the side of the hip and waist, which can affect hip movement.
How to do it:
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Stand with your feet shoulder-width apart
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Reach your right arm up and over your head to the left
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You should feel a gentle stretch along the side of your body
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Hold for 20 seconds, then switch sides
Repeat 2–3 times each side.
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Clicking Hip Syndrome Exercises
Clicking hip syndrome is just another way people refer to snapping hip. The same stretches and movements apply here too. But here are two extra tips:
7. Gentle Hip Circles
This helps loosen the joint and warm it up before activity.
How to do it:
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Stand on one leg, and hold onto something stable
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Slowly move your free leg in small circles
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Do 10 circles forward, then 10 backward
Switch legs and repeat.
8. Slow Step-Ups
Helps train the muscles to move smoothly during stepping and climbing.
How to do it:
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Use a low step or stairs
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Step up slowly with one foot, then bring the other foot up
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Step down just as slowly
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Focus on smooth movement, not speed
Repeat 10 times per leg.
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Exercise for Snapping Hip
These exercises can help with:
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Reducing the frequency of the snapping sound
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Improving comfort during walking, running, or squatting
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Preventing the issue from getting worse
Try doing a few of these exercises every day, even if the clicking goes away. Keeping the hip strong and flexible is the best way to avoid problems in the future.
Also, don’t forget:
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Move slowly and with control
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Avoid forcing a stretch or pushing through pain
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Breathe normally while doing each move
If you're not sure, check with a physiotherapist.
What Most Blogs Don’t Tell You
Many blogs list exercises, but skip over key details. Here’s what they often miss:
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Snapping hip doesn’t always mean injury, but it should still be checked if it lasts more than a few weeks
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Overtraining can make it worse, especially in runners, dancers, and gym users
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Sitting too long can tighten the hip muscles and make snapping more likely
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Not all hip clicking is the same — location matters (front, side, or back)
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Rest alone won’t fix it — movement is the key
When to See a Physiotherapist
You should speak to a physio if:
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The snapping is painful
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You notice weakness or stiffness
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It affects your daily activities or sleep
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It keeps coming back after rest
A physiotherapist can assess your movement, explain what's going on, and give you a personalised plan. They may also check your posture, walking style, or muscle balance.
Don’t wait too long. Getting advice early can save time and help you feel better faster.
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Final Thoughts
Snapping hip syndrome is common and often easy to treat with regular stretching and strengthening. Most people can manage it at home with simple daily movements. But if pain, tightness, or weakness develops, don’t ignore it — a physiotherapist can help guide your recovery and keep you moving safely.
The most important step is to start now. Just a few minutes a day can make a big difference.
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