6-Step Stretching Routine to Relieve Hip Pain by Releasing 8 Key Muscles​​

The hip is one of the most mobile joints in the human body, but its complex network of muscles also makes it prone to pain. Below is a breakdown of the hip’s muscle groups, their functions, and how they contribute to discomfort.

All Muscles Around The Hip

Hip Adductor Muscles - What is The Part Between Your Hip and Your Thigh

Functions: Pull the leg inward (e.g., crossing legs), assist in hip flexion/extension.

• Long adductor: Most prone to strain; located in the inner thigh. Overuse from sitting or horseback riding can cause deep hip pain that worsens with movement.
• Adductor magnus: Upper fibers aid adduction; lower fibers assist hip extension. Imbalances may lead to femoroacetabular impingement (FAI).
• Gracilis: Crosses hip and knee joints. Chronic tightness can destabilize the knee, altering gait.

Pain Patterns:

• Inner thigh aching (long adductor)
• Radiating groin pain (short adductor)
• Limited hip mobility (adductor magnus imbalance)

Hip External Rotators - Hip Pelvis Muscles

Functions: Rotate the hip outward (e.g., outward leg lifts), stabilize the pelvis and femoral head.

• Piriformis: Deep muscle near the sciatic nerve. Spasms can mimic sciatica (“false sciatica”).
• Obturator muscles: Stabilize the hip socket. Prolonged sitting leads to stiffness, reducing hip flexibility.

Pain Patterns:

• Deep burning pain in the buttocks (piriformis syndrome)
• Limited hip external rotation (obturator tightness)
• Pelvic instability (weak quadratus femoris)

How Do 8 Key Muscles Contribute to Hip Pain?

The tension, shortening, or imbalance of the following muscles are core contributors to hip pain. The specific mechanisms are as follows:  

1. Gluteus Minimus

The gluteus minimus, located deep within the gluteal region, works synergistically with the gluteus medius to stabilize the pelvis and abduct the hip joint.

Prolonged sitting or unilateral weight-bearing may lead to tightness or shortening of this muscle, causing dull pain on the lateral side of the hip, limited range of motion (e.g., difficulty lifting the leg), and even radiating pain to the posterior thigh.

If accompanied by tension in the tensor fasciae latae, it may exacerbate iliotibial band friction syndrome, resulting in sharp pain in the hip during running or climbing stairs.

2. Gluteus Maximus

The gluteus maximus is the primary extensor of the hip joint, involved in lower limb extension and external rotation.

Overuse (e.g., jumping, squatting) or acute strains can cause soreness in the posterior hip region, with pain potentially radiating down the posterior thigh.

Weakness in the gluteus maximus may lead to compensatory anterior flexion of the hip joint (e.g., anterior pelvic tilt), increasing stress on the lumbar spine and indirectly contributing to anterior-lateral hip discomfort.

3. Piriformis

The piriformis is a deep hip muscle that crosses over the exit of the sciatic nerve.

Spasms or fibrosis in this muscle may compress the sciatic nerve, leading to "pseudo-sciatica" (posterior hip burning pain accompanied by radiating numbness in the lower limb).

Prolonged sitting, overcontraction (e.g., sudden stops during running), or muscle imbalances can trigger this condition.

Typical manifestations include difficulty standing after prolonged sitting or waking up at night due to pain.

4. Vastus Lateralis

The vastus lateralis extends along the hip to the upper leg. Overuse (e.g., long-distance running, cycling) can lead to iliotibial band friction syndrome, characterized by tight, burning pain on the lateral hip that may radiate to the lateral knee.

Tightness in the vastus lateralis may also cause compensatory shortening of the tensor fasciae latae, further compromising hip joint stability and exacerbating gait abnormalities.

5. Rectus Femoris

The rectus femoris, part of the quadriceps group, spans both the hip and knee joints, responsible for hip flexion and knee extension.

Prolonged sitting or overtraining (e.g., squats) may shorten this muscle, causing anterior hip pain (especially during hip flexion) and accompanied by knee stiffness.

If combined with tension in the iliopsoas, it may result in "hip-lumbar linked pain," manifesting as groin soreness after prolonged standing.

6. Quadratus Lumborum

The quadratus lumborum connects the lumbar vertebrae to the iliac crest, stabilizing the pelvis and assisting in lateral bending.

Unilateral tension or spasms can cause pelvic tilt, leading to compensatory internal rotation of the ipsilateral hip joint, resulting in deep dull pain in the medial hip and restricted mobility.

Prolonged sitting, poor posture, or lumbar spine pathologies are common triggers, with pain potentially radiating to the buttocks and lumbosacral region.

7. Tensor Fasciae Latae

The tensor fasciae latae works with the gluteus medius to stabilize the pelvis, with the iliotibial band underlying it.

Overuse (e.g., running) may cause muscle shortening or fascial inflammation, manifesting as burning pain on the lateral hip that worsens during stair ascent/descent.

If combined with gluteus medius weakness, it may lead to a "genu valgum gait," further increasing hip joint stress.

8. Adductor Longus and Adductor Brevis

Part of the adductor muscle group, these muscles are responsible for hip adduction and flexion.

Tension or spasms in the adductor longus (common in prolonged sitting or horseback riding) can cause deep medial hip pain exacerbated by movement.

Injury to the adductor brevis may refer pain to the groin region.

Imbalances in the adductor group (e.g., weak abductors) may contribute to hip internal rotation deformities, potentially leading to femoroacetabular impingement syndrome over time.

How to Use Acu-Hump to Alleviate Hip Pain

​​Why Acu-Hump Works Best​​

Therapist-Level Results at Home

Feels like "hands-on" pressure that melts tightness

​​Dual-Sided Action​​

14 ergonomic nodes work on both glute cheeks simultaneously, targeting trigger points from hip muscles.

Follow Along! 6-Step Hip Relaxation Guide

Step 1

Place the Acu-Hump on the floor and sit on it. Straighten your legs and bend forward, reaching your hands toward your toes as far as possible. Maintain spinal extension, feel the stretch in your thighs, and hold for 30 seconds.

Step 2

Lie on your back and position the Acu-Hump under your upper glutes. Extend your legs and rest them against the wall. Hold for 30 seconds.

Step 3

Place the Acu-Hump on the floor and sit on it. Bend your right leg, placing your right ankle on your left knee. Hold for 30 seconds. Lift your left toes to increase intensity. Switch sides.

Step 4

Lie on your back with the Acu-Hump under your hips. Bend both knees and slowly open your legs outward, letting your knees sink toward the floor. Repeat for 2 minutes.

Step 5

Start in a plank position with the Acu-Hump under your thighs.

Modified version: Place a pillow under your upper body for support.

Slowly move one ankle toward your hip.

Pause at any sensitive spot. If numbness occurs, stop immediately. Flex and extend the leg 10 times (maintain control).

Repeat the motion along the length of the thigh muscles, then switch sides.

Step 6

Lie on your left side and position the Acu-Hump under your lower back.

Straighten your left leg and bend your right hip and knee to 90 degrees. Place your left hand on your right thigh for stability. Take a deep breath.

Exhale and gently pull your torso to the right with your right hand, rotating your upper body. Hold for 10 seconds.

Slowly return to the starting position after each rotation. Complete 10 reps to the right. Switch sides.

Scientific Relaxation, Targeting the Root Cause of Hip Pain

Pain in hip and bum​ is a "distress signal" from muscle imbalances. Masking pain blindly only hides the issue.

Let Acu-Hump be your "home physiotherapist"—through targeted pressure and deep release, it helps address 8 key pain-related muscles, restoring hip flexibility and strength.