Comprehensive Guide to Hip Weakness & Instability: Symptoms, Treatment & Exercises
- Sara Becker, PT, DPT
- May 7
- 5 min read
If you're experiencing hip pain, clicking, weakness, or the sensation that your hip might “give out,” you're not alone. Hip instability is a condition that affects many—whether you're an athlete, a new parent carrying a toddler on one side, or someone who sits at a desk all day. Understanding the causes and available solutions is key to preventing long-term dysfunction and restoring strength and confidence in your movement. This guide covers everything you need to know about hip instability, including symptoms, physical therapy options, and targeted exercises to help you heal holistically.
Disclaimer: The content on this site and my posts are for educational and informational purposes only and not meant as medical advice. It is not intended as medical advice or to replace a relationship with a qualified healthcare professional. There is absolutely no assurance that any statement contained or cited in an article touching on medical matters is true, correct, precise, or up-to-date. Please consult a clinician that is familiar with your care, if you have specific questions for your own care.
What is Hip Instability?
Hip instability occurs when the structures surrounding the hip joint—muscles, ligaments, and connective tissues—are unable to properly support or control the joint. This can lead to discomfort, excessive movement, or joint misalignment. Often, it’s tied to hip flexor weakness, hip girdle weakness, or previous injuries that weren’t fully rehabilitated.
Some people experience a deep ache in the hip, sharp pain with certain movements, or hip muscle spasms during activity or rest. In many cases, instability is felt more than seen.
Common Symptoms of Hip Instability & Hip Weakness
A feeling of the hip “slipping” or giving out
Difficulty balancing on one leg
Pain in the front, side, or back of the hip
Hip weakness, especially during walking, running, or climbing stairs
Clicking or popping sounds in the hip joint
Limited range of motion or stiffness
Recurrent hip muscle spasms or cramping
If these symptoms sound familiar, a hip instability test can help determine the root cause. These tests are often performed by physical therapists or orthopedic specialists and may include manual resistance, single-leg balance tasks, or motion assessments.
What Causes Hip Instability?
Muscle imbalances: Weakness in the hip flexors, abductors, or stabilizers like the gluteus medius can leave the joint vulnerable.
Injury or trauma: Previous hip dislocations, labral tears, or fractures can compromise joint stability.
Overuse or repetitive strain: Sports, dancing, or even sitting in the same position can create imbalances over time.
Hypermobility: Some individuals naturally have looser ligaments, making joint control more challenging.
Post-surgical weakness: After procedures like hip replacement, targeted rehab is crucial to regain control.
Hip Weakness & Instability Exercises to Try
Always consult a qualified provider before beginning exercises, but here are some evidence-based hip instability exercises commonly prescribed in rehab:
Clamshells with Resistance Band Targets gluteus medius and minimus to stabilize the hip girdle.
Single-Leg Bridge Engages hamstrings, glutes, and core to promote stability and strength.
Side-Lying Leg Raises Reinforces lateral hip control and corrects hip girdle weakness.
Wall Sits with Ball Squeeze Combines isometric control with adductor activation for better alignment.
Standing Hip Flexion with Resistance Activates the hip flexors while maintaining upright posture and core control.
Lateral Band Walks Excellent for building frontal plane strength and preventing compensation.
Balance Drills (e.g., Single-Leg Balance on Foam Pad) Improves proprioception and joint control under unpredictable conditions.
These hip weakness exercises are often sequenced into a progression—from stability to strength to power—tailored to your needs.
Hip Instability Treatment Options
1. Targeted Manual Therapy
Hands-on techniques such as myofascial release, dry needling, and neurokinetic therapy (NKT) can help release tension, improve mobility, and address muscular imbalances contributing to hip pain.
2. Stretching and Strengthening Exercises
Some are outlined above
3. Postural and Movement Corrections
Many cases of hip pain are linked to movement dysfunctions. Identifying and correcting improper walking, running, or sitting habits can help alleviate pain over time a neurokinetic therapist (NKT) or physical therapist can identify this
4. Pain Relief Modalities
Cupping therapy to improve circulation and relieve muscle tension
Cold therapy (e.g., ice massage, cryotherapy) to reduce inflammation. Thermipaq has a a great cold pack that stays cold or purchase a cold massager to roll over the symptomatic area.
Heat therapy to relax tight muscles and improve blood flow. Apply a moist heating pad for 15–20 minutes. Avoid excessive heat to prevent burns. NOTE that moist heating pads are the most effective. My favorite brands are Thermophore and Thermipaq
Please Note: Some links on my site are affiliate links, which means that I collect a small portion of your sale, at no extra cost to you. This helps with the cost of running a website, providing services, etc.
Topical Magnesium - our muscles use magnesium to contract and relax so using it topically can decrease muscle tightness (without upsetting your stomach). My favorite is Trace Minerals products, specifically the Magnesium Lotion (the spray is also effective). You can get 20% off with my Fullscript link, you just need to sign-up for an account but can continue to use this indefinitely
The Releaseology Difference in Hip Instability
At Releaseology, I don’t just chase symptoms—I find the root cause of your dysfunction and correct it using a hands-on, brain-body approach. Whether your hip instability stems from hip flexor weakness, faulty movement patterns, or post-surgical compensation, I create a personalized plan that blends manual therapy, neuromuscular re-education, and corrective exercise.
In just one session, many clients begin to feel a difference in how their hip moves, holds weight, and recovers. I focus on fast, functional improvement, helping you return to your favorite activities stronger than ever.
I look at muscle compensations that most clinicians haven't been taught: scar tissue, ligaments, jaw, eyes, diaphragm, pelvic floor and more!
Ready to Rebuild Hip Strength & Stability?
If you’re tired of temporary relief and want a long-term solution, I invite you to experience the Releaseology approach for yourself. Let’s work together to address your hip instability, reduce pain, and get your body back in sync. Book your session now and take the first step toward lasting relief.
These are my three services that include an assessment and evaluation of your pain. If you have specific questions for your care, you can always e-mail me at sara@releaseology.com or text 480.712.0699 or book a virtual consult
Medical Disclaimer
The content on this site and my posts are for educational and informational purposes only and not meant as medical advice. It is not intended as medical advice or to replace a relationship with a qualified healthcare professional. There is absolutely no assurance that any statement contained or cited in an article touching on medical matters is true, correct, precise, or up-to-date. Please consult a clinician that is familiar with your care, if you have specific questions for your own care.
More from Releaseology
Don't forget to check out other resources on my site! You can book a session with me here, find a list of conditions I treat here, find more about me here, learn how to regulate your own vagus nerve and nervous system here and read more on my blog here. Lastly, follow me on my social channels: Facebook, Instagram, YouTube and TikTok!
Comments