Exercises for Hip Flexor Overload & Internal Snapping Hip

Hip

2 Sept

Level 1

Exercise forms the cornerstone of rehabilitation.

      
            Exercise
            Reps
            Sets
            Times a week
          
            Isometric hip flexor holds in sitting
            30–45 sec hold
            4–5
            5–7
          
            Isometric hip flexor holds in standing with Swiss ball
            30–45 sec hold
            4–5
            5–7
          
            Glute bridge
            10–15
            3
            3–5
          
            Side-lying hip abduction
            10–15 per side
            3
            3–5

Isometric Hip Flexor Holds in sitting

Sitting tall, lift the thigh slightly and hold it against light resistance. Isometric holds load the tendon without any movement, which is often well tolerated and can reduce pain in the early stages.

Glute Bridge

Lying on your back with both feet planted, drive through the heels to lift the hips until the body forms a straight line from shoulder to knee. Squeeze the glutes at the top and lower under control.

Improving glute strength reduces excessive reliance on the hip flexors.

Side-Lying Hip Abduction

Lying on your side, lift the top leg with the toes pointing forwards and the pelvis still. Avoid rolling backwards, which shifts the work away from the target muscle.

Targets the gluteus medius, an important pelvic stabiliser.

Level 2

      
            Exercise
            Reps
            Sets
            Times a week
          
            Isometric hip flexor holds in ½ press up position
            30–45 sec hold
            4–5
            4–5
          
            Isometric hip flexor holds in press up position
            20–30 sec hold
            4–5
            4–5
          
            Single leg glute bridge
            10–15 per leg
            3
            3–5
          
            Box/goblet squat
            10–15
            3
            3–5
          
            ½ side plank clam
            10–15 per side
            3
            3–5

Single leg Glute Bridge

One foot planted and the other leg lifted, drive through the heel to raise the hips. Keep the pelvis level throughout rather than letting it drop to one side.

Box/Goblet squat

Sit back to a box holding a weight at the chest, touch lightly and stand up. The box controls depth, so you can load the legs without pushing into the deep hip flexion that often provokes symptoms.

½ side plank clam

In a side plank on the knees, lift the top knee while keeping the hips stacked and still. Builds lateral hip strength and trunk control together.

Level 3

      
        
            Exercise
            Reps
            Sets
            Times a week
          

        
            Resisted hip flexion (deadbug)
            8–12 per side
            3
            3–4
          

            Resisted hip flexion (mountain climber)
            8–12 per side
            3
            3–4
          

            Resisted hip flexion in standing (band)
            8–12 per leg
            3
            3–4
          

            Hip thrust
            8–12
            3
            2–3
          

            Split squat
            8–10 per leg
            3
            2–3
          

            RDL
            8–10
            3
            2–3
          

            Side plank +/- hip abduction
            20–40 sec hold per side
            3
            3–4
          

            Airplane
            6–10 per leg
            3
            3–4
          

      
    

Resisted hip flexion (deadbug)

Lying on your back, extend one leg away against band resistance while keeping the low back flat to the floor. Loads the hip flexors while training trunk control at the same time.

Resisted hip flexion (mountain climber)

From a press up position, drive one knee towards the chest against band resistance. Trains the hip flexors in a position much closer to running.

Resisted Hip Flexion in standing (band)

Standing with a band around the thigh or foot, drive the knee up towards the chest and lower under control. Keep the trunk upright rather than leaning back.

Hip thrust

With the upper back on a bench, drive the hips up until the body is level, squeezing the glutes at the top. Builds hip extension strength with very little hip flexion involved.

Split squat

A static split stance squat with the feet staying in place throughout. Lower straight down and drive up through the front leg, keeping the hips square.

RDL

Hinge from the hips with a soft knee, lowering the bar close to the legs, then drive the hips forward to stand. Loads the glutes and hamstrings through a long range.

Side plank +/- hip abduction

Hold a full side plank, then progress by lifting the top leg to load the gluteus medius harder. Keep the hips pushed forward and stacked.

Level 4

      
            Exercise
            Reps
            Sets
            Times a week
          
            Resisted hip flexion (cables – running motion)
            8–12 per leg
            3–4
            2–3
          
            Eccentric hip flexion (kettle bell over bed)
            6–10 per leg
            3–4
            2–3
          
            Eccentric sit up
            6–10
            3–4
            2–3

Resisted hip flexion (cables – running motion)

Drive the knee through a running action against cable resistance, at speed rather than slowly. Bridges the gap between strength work and sprinting mechanics.

Eccentric hip flexion (kettle bell over bed)

Lying with the leg over the edge of a bed and a kettlebell hooked over the foot, lower the leg slowly under control. Loads the hip flexor eccentrically through its outer range.

Eccentric sit up

Lower slowly from sitting back down to lying, controlling the whole descent. Loads the hip flexors eccentrically alongside the abdominals.

Click here to see General strength program

Level 5

Functional and Sport-Specific Progressions

As recovery progresses, rehabilitation should include:

Power/rate of force development work (ballistics/plyometrics)
Running drills.
Acceleration work.
Change-of-direction exercises.
Sport-specific loading.

      
            Exercise
            Reps
            Sets
            Times a week
          
            Ballistics / plyometrics
            3–5
            3–5
            2
          
            Running drills
            4–6
            3–4
            2–3
          
            Acceleration work
            1 effort (10–30 m)
            4–6
            1–2
          
            Change-of-direction exercises
            4–6 per side
            3–4
            2–3
          
            Sport-specific loading
            Progressive
            Progressive
            2–3

The aim is not only to reduce pain but to prepare the hip for the demands of sport and everyday life.

Recovery and Prognosis

Most people improve significantly with appropriate physiotherapy, load management, and strengthening.

Recovery times vary depending on symptom duration, training demands, and individual factors, but many people begin to notice meaningful improvements within several weeks of a structured rehabilitation programme.

Early assessment and treatment can help prevent symptoms becoming persistent and reduce the likelihood of recurrence.

How Rebuild Physiotherapy Can Help

At Rebuild Physiotherapy, we provide a detailed assessment to identify the causes of hip flexor overload and internal snapping hip syndrome. Our rehabilitation programmes are tailored to your goals, whether that is returning to running, football, cycling, the gym, or simply moving comfortably without pain.

If you are experiencing persistent hip or groin pain, clicking at the front of the hip, or difficulty returning to activity, contact our team to arrange an assessment and start your recovery journey

Chris Miskelly