Clicking Hips: Why It Happens & How To Fix It

Mobility coach Aleks Brzezinska explains:

“Snapping Hip Syndrome”

…is not as scary as it sounds!

Clicking hips during movement are common and usually not harmful, especially if there’s no pain. The most common kind, “internal snapping”, usually occurs when the iliopsoas tendon slides over bony structures like the femoral head.

In other words, it’s the hip equivalent of cracking knuckles.

Nevertheless, clicking is more likely when exercises are performed quickly or with poor form, particularly if the lower back arches, so here are some exercises to minimize that, by improving hip alignment, core strength, and controlled movement:

• Lunge stretch: stretches tight hip flexors and quads by lunging forward with core engaged and pelvis tucked, optionally adding a quad stretch by pulling the back foot toward the glutes.
• Ab-strengthening leg extensions: lying flat with the lower back pressed to the floor, legs extend slowly while maintaining core control to target the lower abs and prevent hip misalignment.
• Back extensions: strengthens the back by lifting the upper body slowly while lying face down, helping balance core strength and support proper hip positioning.
• Alternating leg lifts: performed slowly with a tight core, one leg lowers toward the ground and returns; modified with bent knees if snapping occurs to strengthen the hip flexors without discomfort.
• Leg circles: slowly circling the legs with strong core engagement, adjusting the range of motion or bending knees to reduce hip clicking and build strength in controlled movement.

For on all of this, plus visual demonstrations, enjoy:

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Want to learn more?

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Take care!