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SI Joint & Hip Exercises

The SI joints rely on strong, balanced hip and core muscles for support. These exercises gently stretch the hips and buttocks and strengthen the glutes.

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Please read before you start

  • General education only. These exercises are common, widely recommended options, but they are not a substitute for an evaluation or a program designed for you by your provider or physical therapist.
  • Check with your provider first — especially after a procedure, injection, surgery, or a new injury, or if you have osteoporosis, a heart or lung condition, or balance problems.
  • Stop if pain becomes sharp or keeps getting worse, or if you notice new numbness, tingling, or weakness, and contact our office.
  • Call 911 or go to the emergency room for new loss of bladder or bowel control, numbness in the groin or inner thighs, rapidly worsening leg weakness, back pain with fever, or pain after a fall or other trauma. Call us at (318) 855-3291 with other concerns.
Keep it balanced: SI pain is often one-sided. Do stretches on both sides, but focus on comfort, and avoid positions that cause sharp pain in the joint.
Jump to stretches by position: Lying down Seated / chair Standing Wall / doorway Strengthening Resistance bands

How to use these exercises

  • Go slow and gentle. Move smoothly, breathe normally, and stay within a comfortable range. A mild stretch or muscle effort is expected; sharp pain is not.
  • Pick your position. Stretches are grouped by position — lying down, seated in a chair, standing, or against a wall or doorway — so you can choose what works for your mobility and balance.
  • Start small. Begin with the low end of the suggested range (for example, 1 set) and build up over one to two weeks. Gentle stretches can be done daily; strengthening is typically done 2–4 days a week.
  • Watch the next day. Mild soreness that settles within a day is common. If pain is clearly worse the next day, cut back or stop and check with us.
  • Use a sturdy chair without wheels, and stand near a counter for balance.

Stretches & mobility

Lying down

Figure-4 (piriformis) stretch — lying

Lying down

Stretches the deep buttock muscles.

  1. Lie on your back with both knees bent.
  2. Cross your right ankle over your left knee.
  3. Gently pull your left thigh toward your chest (hands behind the thigh) until you feel a stretch in the right buttock. Switch sides.

Hold 20–30 seconds · 2–3 times each side

Single knee-to-chest

Lying down

Eases the low back and buttock.

  1. Lie on your back with knees bent.
  2. Bring one knee toward your chest, holding behind the thigh.
  3. Lower and switch sides.

Hold 20–30 seconds · 2–3 times each side

Seated / chair

Seated figure-4 stretch

Seated / chair

A chair option for the piriformis.

  1. Sit tall in a sturdy chair. Place your right ankle on your left knee (or as close as comfortable).
  2. Keeping your back straight, lean forward slightly from the hips until you feel a stretch in the right buttock.
  3. Switch sides.

Hold 20–30 seconds · 2–3 times each side

Standing

Standing hip flexor stretch

Standing

Stretches the front of the hip, which can pull on the pelvis.

  1. Stand holding a counter, one foot a step in front of the other.
  2. Tuck your pelvis slightly under and bend the front knee until you feel a stretch in the front of the back hip.
  3. Keep your trunk upright. Switch sides.

Hold 20–30 seconds · 2–3 times each side

Wall / doorway

Wall-supported figure-4

Wall / doorway

An easier version for limited hip or back mobility.

  1. Lie on your back near a wall with your left foot flat on the wall, knee bent about 90°.
  2. Cross your right ankle over your left knee.
  3. Scoot closer to the wall to deepen the stretch, or farther away to ease it. Switch sides.

Hold 20–30 seconds · 2–3 times each side

Strengthening

Glute bridge

Lying down

Strengthens the glutes that stabilize the pelvis.

  1. Lie on your back with knees bent, feet flat and hip-width apart.
  2. Tighten your stomach and lift your hips until they line up with your shoulders and knees.
  3. Lower slowly.

Hold 3–5 seconds · 8–15 repetitions · 1–3 sets

Clamshell

Lying down

Strengthens the outer hip muscles.

  1. Lie on your side with hips and knees bent, heels together.
  2. Keeping your feet together and your pelvis still, lift your top knee as far as comfortable.
  3. Lower slowly. Switch sides.

10–15 repetitions · 1–3 sets each side

Hip adductor squeeze

Lying down

Gently activates the inner thigh and pelvic muscles.

  1. Lie on your back (or sit in a chair) with knees bent and a pillow or soft ball between your knees.
  2. Gently squeeze the pillow, using light-to-moderate effort.
  3. Hold, then relax.

Hold 5 seconds · 8–10 repetitions

Side-lying hip abduction

Lying down

Strengthens the side of the hip for walking and balance.

  1. Lie on your side, bottom knee bent for stability, top leg straight.
  2. Lift the top leg toward the ceiling, keeping your toes pointed forward and your body in a straight line.
  3. Lower slowly.

8–15 repetitions · 1–3 sets each side

Resistance band exercises

Resistance bands are an inexpensive way to add gentle strengthening at home.

  • Band colors are not standardized. Each brand uses its own color code, so check the package. In general, lighter colors (such as yellow or tan) offer the least resistance and darker colors (such as blue, black, or gray) offer the most.
  • Start light. Choose a band that lets you do 10–15 slow, controlled repetitions with good form, with the last few feeling moderately challenging — not straining.
  • Progress gradually. When 15 reps feel easy for two or three sessions in a row, try a slightly heavier band or stand a bit farther from the anchor. Change only one thing at a time.
  • Anchor safely. Use a door anchor on the hinge side of a closed door, or loop the band around a heavy, stable object. Never anchor to something that can move.
  • Check the band. Look for nicks, tears, or sticky spots before each use, and replace worn bands. Keep the band away from your face, and let it return slowly rather than snapping back.
  • If you have a latex allergy, choose latex-free bands.

Banded clamshell

Lying down

Adds resistance to the clamshell.

  1. Place a loop band just above your knees.
  2. Do the clamshell, opening your top knee against the band’s resistance.
  3. Lower slowly.

10–15 repetitions · 1–3 sets each side

Seated band hip abduction

Seated / chair

A chair-based hip strengthener.

  1. Sit tall with a loop band just above your knees, feet flat.
  2. Press your knees outward against the band, then return slowly.
  3. Keep your feet planted.

12–15 repetitions · 1–3 sets

Standing band hip abduction

Standing

Strengthens the outer hip in a standing position.

  1. Stand holding a counter with a loop band around your ankles.
  2. Keeping your trunk upright and toes forward, move one leg out to the side a short distance.
  3. Return slowly. Switch legs.

10–15 repetitions · 1–3 sets each side

Lateral band walk / monster walk

Standing

A functional hip stabilizer for walking.

  1. Place a loop band above your knees or around your ankles. Stand with feet hip-width apart and knees slightly bent.
  2. Take small steps sideways, keeping tension on the band, for 10–15 steps, then go back the other way.
  3. For monster walks, step forward and slightly out in a diagonal pattern.

10–15 steps each direction · 2–3 rounds

Tip: Stay near a counter for support if balance is a concern.

Trusted resources

For more illustrated, free information from reputable organizations:

More home exercise guides

This information is general education and is not medical advice. It does not replace an individualized evaluation or physical therapy program. Exercise carries some risk; stop and contact your provider if symptoms worsen.

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