Hip impingement occurs when bone spurs or abnormal bone shapes cause pinching within the hip joint during certain movements. Deep flexion, internal rotation, and adduction typically provoke symptoms. Exercise must work around these limitations while maintaining hip health. Avoiding aggravating positions while maintaining available range is the goal. Get your personalized routine: Start your 14-day free trial Safe Hip Mobility Work within comfortable range, avoiding impingement positions. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. Hip External Rotation External rotation often feels better than internal. JME 121 Sitting in your chair, grab onto one leg and pull it toward your chest for a gentle stretch. JME 133 Bring one ankle up to rest on your knee. As you sit in this cross-legged position, rotate your upper body toward the floor to feel a gentle stretch. Don't force your end range - do what works for you. Glute Strength Strong glutes support hip mechanics. JME 105 Sitting in your chair, create and arch with your spine both by pushing your chest forward and then pushing your chest backward. JME 94 Slowly bend forward and reach your hands toward the floor. Core Stability Core control affects hip loading. JME 91 Placing one foot on a slightly elevated surface (or even just in front of you on the floor), rotate your upper body in both direcions. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. Surrounding Mobility Thoracic and ankle mobility reduce hip demands. JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. JME 232 Starting flat on your feet, rise to stand on your toes. Fall back down to your flat feet and then stand on your heels. This movement should be fluid and stable. Activity Modification Avoid deep squats. Limit positions that pinch. Strengthening may reduce symptoms. Professional diagnosis identifies specific impingement type. Some cases require surgical intervention. Hip Impingement Programming simplmobility provides impingement-aware hip routines. 2-3 minute sessions maintain mobility without provocation. Start Your Free Trial