RecovrRecovr

Hip Recovery

Hip pain recovery for athletes

Hip pain from deep squats, lunges, or sprinting often involves hip flexors, glutes, or the joint capsule. Recovr targets the muscles around your hip with stretches and activation drills matched to your pain level.

Build my planSign up free
Common causes
  • Deep squats or heavy hip thrusts
  • Running volume spikes
  • Tight hip flexors from sitting
  • Glute underactivation during squats
Exercises in our library

Preview only — your plan is personalized by pain level and exact location via the 3D body selector.

  • Kneeling Hip Flexor Stretch

    stretch

    A half-kneeling lunge stretch that targets the hip flexors and psoas — key muscles for hip mobility.

    2-3 sets · 30s hold each side · Pain 1–3

  • Clamshells

    exercise

    A side-lying exercise that strengthens the hip abductors and external rotators. Essential for hip stability.

    3 sets · 12-15 each side · Pain 1–3

  • Goblet Squat Pattern Reset

    exercise

    A light goblet squat variation used to retrain proper squat mechanics after a back injury. The counterbalance weight encourages upright posture and proper hip hinging.

    2-3 sets · 8-10 · Pain 1–5

  • Box Squat to Bench

    exercise

    A controlled squat to a bench or box that limits depth and teaches proper hip hinge mechanics. Ideal for rebuilding squat confidence after lower back or hip injury.

    2-3 sets · 6-8 · Pain 1–4

Frequently asked questions

Hip flexor vs glute pain — how do I tell?
Front-of-hip pain often points to flexors; outer hip or buttock pain suggests glute involvement. Recovr's 3D selector lets you mark the precise area.
Can I squat with hip pain?
Reduce depth and load until pain stays below 4/10 during movement. Recovr recommends hip mobility before returning to loaded patterns.
How does Recovr personalize hip recovery?
You map pain on the 3D body, set your pain level, and Recovr pulls hip-targeted exercises from our library into a 7-day progressive plan.

Get your personalized hip plan

Map your pain on the 3D body, set your level, and Recovr builds a 7-day progressive recovery schedule from our exercise library.

Start 3D mapping

Other recovery guides

KneeQuadsHamstringsGlutesView all

General Guidance Only

This app provides general fitness guidance only. Consult a healthcare professional before starting any exercise program.