15 Hip Labral Tear Exercises: A Phased Recovery Plan to Build Strength and Stability

That nagging groin pain that shoots down your leg when you get out of bed. The clicking sound your hip makes when you walk upstairs. The stabbing sensation that stops you mid-workout. If these symptoms sound familiar, you might be dealing with a hip labral tear.

Your hip labrum is a ring of cartilage that lines your hip socket. Think of it as a gasket that deepens the socket and helps keep your thigh bone in place. When this tissue tears, it can cause pain, clicking, and that frustrating feeling that your hip just isn’t working right.

The right exercises can help you manage your symptoms and get back to the activities you love. This guide provides a physical therapist-approved, phased exercise plan that explains not just what to do, but why each movement helps your recovery.

Understanding a hip labral tear

Hip labral tears often happen gradually from repetitive motions or suddenly from a specific injury. The tear can occur in different locations around the hip socket, with anterior (front) tears being most common.

Common symptoms:

• Groin pain that may radiate down the thigh
• Clicking or locking sensations in the hip
• Pain that worsens with sitting, squatting, or pivoting
• Stiffness after periods of rest
• Sharp pain with getting in/out of cars
• Pain that increases with prolonged sitting

Types of hip labral tears:

• Anterior tears: Most common, often from repetitive hip flexion
• Posterior tears: Less common, usually from trauma or hip impingement
• Superior tears: Often associated with hip dysplasia

What pain is okay during exercises?

This is crucial to understand. You need to know the difference between helpful muscle work and harmful joint irritation.

Good pain (muscle fatigue):

• Burning sensation in the muscles being worked
• General muscle tiredness after exercise
• Mild soreness 24-48 hours after exercise

Bad pain (joint irritation):

• Sharp, pinching pain in the groin or hip
• Clicking or catching sensations during movement
• Pain that gets worse during or immediately after exercise
• Any pain that lingers for days after exercising

If you feel bad pain, stop the exercise immediately. Your body is telling you that movement isn’t safe right now.

Important note: This guide is for educational purposes only. Always consult with a healthcare professional for proper diagnosis and treatment of your hip labral tear.

Key movements to avoid with a hip labral tear

Before we talk about what to do, let’s cover what NOT to do. These movements can irritate your torn labrum and slow your recovery:

Red flag movements (stop immediately):

• Any movement causing sharp, pinching pain
• Positions that create clicking or catching
• Exercises that cause pain lasting more than 2 hours post-workout

Phase 1: The early stage (weeks 1-3) – reducing pain and gentle activation

Your goal in this phase is simple: calm down the irritation while gently activating the muscles that support your hip. Think of this as laying the foundation for stronger movements later.

Phase 1 overview:

• Focus: Pain reduction and gentle muscle activation
• Frequency: Daily exercises, 2-3 times per day
• Duration: 10-15 minutes per session
• Equipment needed: None (just your body)

1. Glute bridge

Why it helps: Activates your glutes to support your pelvis without forcing your hip into deep flexion. Strong glutes take pressure off your hip joint.

How to do it:

1. Lie on your back with knees bent, feet flat on the floor
2. Squeeze your glutes and lift your hips up
3. Hold for 2-3 seconds at the top
4. Lower slowly back down

Sets/Reps: 2 sets of 15 reps, daily

Modification: If it’s too hard, place a pillow under your hips for a smaller range of motion.

Progression: Hold for 5 seconds at the top when comfortable.

Common mistakes: Arching your back excessively, using momentum instead of muscle control.

2. Clamshells

Why it helps: Strengthens your gluteus medius, which is key for hip stability. A weak gluteus medius forces other muscles to work harder, potentially irritating your labrum.

How to do it:

1. Lie on your side with knees bent at 90 degrees
2. Keep your feet together and lift your top knee
3. Think about opening like a clamshell
4. Hold for 2 seconds, then lower slowly

Sets/Reps: 2 sets of 12 reps each side, daily

Modification: If your hip is very irritated, do this exercise with your back against a wall for support.

3. Core activation: dead bug

Why it helps: Teaches your core to work while your hip moves. This coordination is essential for protecting your hip joint during daily activities.

How to do it:

1. Lie on your back with arms reaching toward the ceiling
2. Bend your hips and knees to 90 degrees
3. Slowly lower one arm overhead while extending the opposite leg
4. Return to start and repeat on the other side

Sets/Reps: 2 sets of 8 reps each side, daily

Modification: Keep your foot on the ground and just slide your heel away from your body.

4. Gentle hip abduction (lying on side)

Why it helps: Activates the muscles that move your leg away from your body. These muscles help stabilize your pelvis during walking.

How to do it:

1. Lie on your side with your bottom leg slightly bent
2. Keep your top leg straight and lift it toward the ceiling
3. Focus on lifting from your hip, not tilting your pelvis
4. Lower slowly

Sets/Reps: 2 sets of 12 reps each side, daily

Modification: If lying on your side is uncomfortable, do this standing with your back against a wall.

5. Quad sets

Why it helps: Maintains strength in your quadriceps without moving your hip joint. Strong quads help support your knee and reduce stress on your hip.

How to do it:

1. Sit with your affected leg straight out
2. Tighten your thigh muscle and push your knee down
3. Hold for 5 seconds
4. Relax and repeat

Sets/Reps: 2 sets of 10 reps, 2-3 times daily

Modification: Place a small towel under your knee for comfort.

Phase 2: The mid stage (weeks 4-8) – building strength and stability

Now that your pain has decreased, it’s time to build strength in the muscles that support your hip and pelvis. This phase introduces resistance bands and more challenging movements.

Phase 2 overview:

• Focus: Progressive strengthening and stability
• Frequency: 4-5 times per week
• Duration: 20-25 minutes per session
• Equipment needed: Resistance bands, stability ball (optional)

6. Standing hip abduction (with resistance band)

Why it helps: Builds functional strength in your hip abductors while you’re upright. This translates better to daily activities than lying down exercises.

How to do it:

1. Stand with a resistance band around your ankles
2. Keep one foot planted and step the other leg out to the side
3. Control the movement as you bring your leg back
4. Keep your trunk stable throughout

Sets/Reps: 2 sets of 15 reps each side, daily

Modification: Hold onto a wall or chair for balance.

7. Single-leg bridge (progression from phase 1)

Why it helps: Challenges your glutes and core more than the double-leg bridge. This builds the unilateral strength needed for activities like climbing stairs.

How to do it:

1. Lie on your back with one knee bent, one leg straight
2. Lift your hips up using only the planted leg
3. Keep your pelvis level
4. Hold for 2-3 seconds

Sets/Reps: 2 sets of 10 reps each side, daily

Modification: Keep both feet down but lift one foot slightly off the ground.

8. Side plank with hip abduction

Why it helps: Combines core stability with hip strengthening. This teaches your body to maintain stability while your hip moves.

How to do it:

1. Lie on your side in a side plank position (on your elbow)
2. Lift your top leg up and down while holding the plank
3. Keep your body in a straight line
4. Control the leg movement

Sets/Reps: 2 sets of 8 reps each side, 3 times per week

Modification: Do the side plank on your knees instead of your feet.

9. Partial squats / box squats

Why it helps: Builds functional leg strength while limiting hip flexion. This is a safe way to work your quads and glutes without irritating your labrum.

How to do it:

1. Stand in front of a chair or box
2. Slowly lower down until you lightly touch the seat
3. Push through your heels to stand back up
4. Don’t actually sit down

Sets/Reps: 2 sets of 12 reps, 3 times per week

Modification: Use a higher surface if the movement causes discomfort.

10. Bird-dog

Why it helps: Improves coordination between your core and hip muscles. This exercise teaches your body to maintain stability while moving.

How to do it:

1. Start on your hands and knees
2. Extend opposite arm and leg simultaneously
3. Hold for 3-5 seconds
4. Return to start and repeat on the other side

Sets/Reps: 2 sets of 8 reps each side, daily

Modification: Start by just lifting your arm or just lifting your leg.

11. Monster walks (with resistance band)

Why it helps: Strengthens your hip abductors and external rotators while you move. This builds the dynamic stability needed for walking and sports.

How to do it:

1. Place a resistance band around your ankles
2. Take small steps forward while maintaining tension
3. Keep your knees slightly bent
4. Don’t let your knees cave inward

Sets/Reps: 2 sets of 10 steps forward and backward, 3 times per week

Modification: Use a lighter resistance band or take smaller steps.

Phase 3: The late stage (weeks 9+) – functional movement and return to activity

This phase prepares you for a gradual return to higher-level activities. The focus shifts to integrating your newfound strength into functional movement patterns.

Phase 3 overview:

• Focus: Functional movement and sport-specific preparation
• Frequency: 4-5 times per week
• Duration: 25-30 minutes per session
• Equipment needed: Light weights, balance pad (optional)

Advanced progressions (week 12+):

• Plyometric exercises (with PT approval)
• Sport-specific movement patterns
• Agility drills
• Return to running protocol

12. Single-leg balance

Why it helps: Improves proprioception and dynamic stability. Better balance reduces your risk of future injury and improves athletic performance.

How to do it:

1. Stand on one leg with eyes open
2. Hold for 30 seconds
3. Progress to eyes closed or unstable surface
4. Add arm movements or head turns

Sets/Reps: 3 sets of 30 seconds each leg, daily

Modification: Hold onto a wall with one finger for light support.

13. Reverse lunges

Why it helps: Builds single-leg strength while being less provocative than forward lunges. The reverse direction is easier on your hip joint.

How to do it:

1. Step backward with one leg
2. Lower your back knee toward the ground
3. Push off your back foot to return to start
4. Keep most of your weight on your front leg

Sets/Reps: 2 sets of 10 reps each leg, 3 times per week

Modification: Hold onto a wall for balance or don’t lower as far.

14. Single-leg Romanian deadlift (RDL)

Why it helps: Teaches the hip hinge pattern while building posterior chain strength. This movement is crucial for sports and daily activities.

How to do it:

1. Stand on one leg with a slight bend in your knee
2. Hinge at your hip and reach toward the ground
3. Keep your back straight
4. Return to standing by driving your hip forward

Sets/Reps: 2 sets of 8 reps each leg, 3 times per week

Modification: Hold onto a wall for balance or don’t reach as far down.

15. Light kettlebell goblet squat (to a high box)

Why it helps: Adds resistance to your squatting pattern while controlling the depth. This builds functional strength for daily activities.

How to do it:

1. Hold a light kettlebell or dumbbell at chest level
2. Squat down until you lightly touch a high box or chair
3. Drive through your heels to stand up
4. Keep your chest up throughout

Sets/Reps: 2 sets of 10 reps, 3 times per week

Modification: Start with no weight and gradually add resistance.

Exercise progress tracker

Track your progress through each phase with this simple monitoring system:

Progress indicators:

• Ready for Phase 2: Pain consistently below 3/10, completing all Phase 1 exercises
• Ready for Phase 3: Pain consistently below 2/10, demonstrating good form in Phase 2
• Ready for Sports: Pain-free during all exercises, passing functional movement tests

Warning signs: when to seek immediate help

Contact your healthcare provider immediately if you experience:

While this guide provides a solid foundation, a physical therapist can offer personalized care that an article cannot. They can:

• Assess your specific movement patterns and muscle imbalances
• Provide hands-on treatment to improve joint mobility
• Design a program tailored to your individual needs and goals
• Monitor your progress and adjust your plan as needed

If your pain persists or worsens despite following this program, don’t hesitate to seek professional help. Sometimes manual therapy, dry needling, or other interventions can accelerate your recovery.

Conclusion

Recovery from a hip labral tear isn’t just about eliminating pain—it’s about building a stronger, more resilient body that can handle the demands of your active lifestyle. This phased approach gives you the tools to progress safely while respecting your body’s healing process.

Key success factors:

• Consistency: Daily exercises in Phase 1, regular progression through phases
• Patience: Healing takes time; rushing leads to setbacks
• Body awareness: Listen to pain signals and adjust accordingly
• Professional guidance: Work with a physical therapist when possible

Long-term hip health tips:

• Maintain hip and core strength with regular exercise
• Avoid prolonged sitting; take breaks every 30-60 minutes
• Keep hip flexors flexible with daily stretching
• Gradually increase activity levels; avoid sudden changes
• Consider ergonomic improvements at work and home

When to consider surgery: If conservative treatment doesn’t provide adequate relief after 6 months, discuss surgical options with an orthopedic specialist. Modern arthroscopic techniques have good success rates for appropriate candidates.

Remember, your body is unique, and your recovery will be too. Listen to your pain signals, progress at your own pace, and don’t hesitate to seek professional help when needed. With patience and consistency, you can get back to doing the activities you love.

FAQs

How long does a hip labral tear take to heal with exercises?

Recovery time varies greatly depending on the severity of your tear and your consistency with exercises. Here’s a realistic timeline:

Can I still run with a hip labral tear?

Running recommendations depend on your phase of recovery:

• Phase 1-2: No running. Focus on low-impact activities like swimming or cycling.
• Phase 3: Gradual return to running with a structured program.
• Return-to-run protocol: Start with 10-minute walk-run intervals, increase by 10% weekly.

Will I need surgery for my hip labral tear?

Surgery is typically considered when:

• Conservative treatment fails after 3-6 months
• Mechanical symptoms (locking, catching) persist
• Significant functional limitations remain
• MRI shows large, unstable tears

Success rates for conservative treatment: 60-80% of people improve significantly without surgery.

What are the best stretches for a hip labral tear?

Focus on gentle mobility rather than deep static stretches:

What activities can I do for cardio with a hip labral tear?

Safe cardiovascular options by phase: