Why Do I Have Hip Pain When I Stand Up from a Chair?
Getting up from a chair should feel effortless. But for many active adults, that first stand-up comes with a sharp pinch, deep ache, or stiffness in the hip. The pain often eases once you start moving, but it can leave you worried—especially if you want to keep training in the gym without setbacks.
At RX Physical Therapy, we often see athletes and active adults frustrated by hip pain that shows up during sit-to-stand movements. The good news: it’s usually fixable once we understand the cause and retrain how your body moves.
Let’s break down why this happens—and what strategies we use in the clinic to get you back to lifting, training, and moving pain-free.
Common Reasons for Hip Pain When Standing Up
1. Hip Joint Irritation (FAI or Labrum Stress)
When the hip joint gets irritated—whether from femoroacetabular impingement (FAI), labral irritation, or just joint stiffness—the position of sitting can create extra compression. Standing up forces the hip into a tight hinge, which can cause pinching or pain.
What we look for: Pinch in the front of the hip, stiffness after sitting, or pain that improves with gentle movement.
2. Hip Flexor Tightness
If you spend a lot of time sitting, your hip flexors can get shortened and stiff. When you stand up, these muscles resist lengthening, leading to an uncomfortable pull in the front of the hip.
What we look for: Pain in the front crease of the hip that eases with stretching or mobility drills.
3. Weak or Underactive Glutes
Standing from a chair is basically a hip hinge squat. If your glutes aren’t firing well, your hip joint takes the brunt of the work. Over time, that leads to irritation and pain.
What we look for: Knees collapsing inward, low back compensation, or trouble engaging glutes during sit-to-stand.
4. Core and Bracing Issues
Without proper core control, the pelvis tips forward or back too much during the transition from sitting to standing. This changes how forces load the hip and can create discomfort.
What we look for: Excessive low back movement or difficulty bracing during squats and deadlifts.
How We Address Hip Pain at RX Physical Therapy
At RX Physical Therapy, we don’t just chase symptoms—we fix the movement patterns and tissue restrictions that cause them. Here are a few strategies we commonly use:
🔹 Mobility Drills
- 90/90 Hip Rotations – improve joint rotation and reduce stiffness
- Hip Flexor Stretch with Posterior Tilt – lengthens hip flexors without stressing the low back
- Banded Hip Distractions – relieve joint compression and improve space in the hip socket
🔹 Glute Activation & Strengthening
- Glute Bridges or Hip Thrusts – retrain glutes to power sit-to-stand
- Step-Ups or Sit-to-Stands with Band Resistance – reinforce hip-driven movement
- Monster Walks / Lateral Band Walks – build hip stability
🔹 Core & Bracing Work
- Dead Bugs & 90/90 Bracing Drills – teach proper abdominal engagement
- Bear Plank with Exhale – train coordinated breathing and bracing for hip stability
🔹 Movement Retraining
We’ll coach you on how to hinge and stand properly:
- Drive through the heels
- Engage glutes early
- Brace the core before standing
- Avoid collapsing knees inward
This isn’t just about getting out of a chair—it’s about rebuilding mechanics so you can squat, deadlift, and train with confidence.
Final Thoughts
Hip pain when standing up from a chair doesn’t mean you have to stop training. It’s usually a sign your body needs better mobility, strength, or movement control. With the right plan, you can eliminate that frustrating pinch, restore smooth movement, and get back to enjoying your workouts.
At RX Physical Therapy, we specialize in helping athletes and active adults move past pain and return to the gym stronger than before.
📍 Struggling with hip pain every time you stand up?
📆 Book an assessment at RX Physical Therapy in Wayne, NJ
💪 Let’s fix the root cause so you can lift, train, and move pain-free.
