If you’ve been diagnosed with greater trochanteric pain syndrome (GTPS), NHS inform says getting movement and strength back helps you move again. The greater trochanter is the bony point at the top outer side of the thigh bone, so the diagnosis usually means pain at the side of the hip (our gloss). The NHS 24 health site for Scotland sets out 3 exercises with videos for people diagnosed with GTPS: bridging, a side-lying leg lift with a pillow between the knees, and a step up. Keep pain within 0 to 5 out of 10, build to at most 2 sets of 15, and get advice if not better within 6 weeks. Here it is as written.
1. Bridging, side-lying leg lift with pillow, step up — in the side-lying lift, don’t let the top leg come forward.
2. Start at 2 to 3; 2 sets of 8 two to three times a day; at most 2 sets of 15.
3. Pain within 0 to 5; stop if worse or new pain; get advice if not better within 6 weeks.
First — NHS inform
| Type | What NHS inform says | Worth noting (ours) |
|---|---|---|
| Who for | The exercises in these videos suit people diagnosed with greater trochanteric pain syndrome; a separate page covers general hip problems | Diagnosis is for a clinician, not self-labelling (our gloss) |
| Why | Getting movement and strength back matters: it supports tissue healing and gets you moving. You may not return to usual levels at once and progress may be slow, but a gradual return to normal activities gives the best short- and long-term results | — |
| At first | Listen to your pain, especially early on. Symptoms may increase slightly at first but should get easier; with regular practice movement can improve. If it causes discomfort, prescribed medication from your GP or pharmacist may help you keep exercising | — |
| Safety | In a safe environment and only if you feel well enough; stop at once if you feel unwell. First time? Read the guidance on pain and repetitions first | — |
3 greater trochanteric pain syndrome exercises — NHS inform
| Exercise | What NHS inform says | Worth noting (ours) |
|---|---|---|
| 1. Bridging (0:25) | Lying on your back (a bed is fine), arms by your sides, knees to the ceiling. Using your arms, slowly push your hips up, hold a few seconds, lower slowly. Up and down = 1 repetition | Push with the buttocks rather than arching the back (our gloss) |
| 2. Side Lying Leg Lift with Pillow (0:35) | Lying on your side, head supported, a pillow between your knees. Gently raise the top leg towards the ceiling, hold a few seconds, return. Up and back = 1 repetition. Keep the top leg in line with your body, not coming forward | A point the page stresses |
| 3. Step Up (0:33) | Stand at the base of a step such as the bottom stair. Step up leading with the affected leg; keep it on the step and slowly step up and down with the other leg | Somewhere with a rail to hold (our gloss) |
Names and lengths are the video titles as shown. All 3 videos together run 1 min 33 s (our sum). Bridging and the step up also appear in hip osteoarthritis exercises; only the side-lying lift with a pillow is unique to this page (our summary). The general hip exercises lift the leg to the side standing; here it’s done lying.
How much pain is OK — NHS inform
| Type | What NHS inform says | Worth noting (ours) |
|---|---|---|
| Pain score | Rate pain out of 10 (0 = no pain, 10 = the worst you have ever had). 0 to 3 minimal, 4 to 5 acceptable, 6 to 10 excessive | — |
| During exercise | Keep pain within 0 to 5. If it goes above: fewer repetitions, a slower movement, or more rest between movements | Changing one of the three may be enough (our reading) |
| After exercise | Exercise should not make your existing greater trochanteric pain syndrome pain worse overall. New exercises can cause short-term muscle pain while the body adapts, but it should ease quickly and be no worse the morning after | The next morning is the test |
How many and how often — NHS inform
| Type | What NHS inform says | Worth noting (ours) |
|---|---|---|
| Adding them | Add exercises to your routine gradually. You can do them all together or start with one or two and add more | — |
| Starting | Start new exercises at 2 to 3 repetitions at a time; small amounts through the day are better, e.g. every hour | — |
| Building up | As it gets easier, add 1 or 2 repetitions every few days | — |
| Sets | As you can do more, break them into sets: more at a time, less often. Repeating the movements helps strengthen the muscles and tendons. E.g. 8 repetitions, rest a minute, 8 more, 2 to 3 times a day | 32 to 48 a day (8 x 2 sets x 2 to 3, our sum) |
| Ceiling | Aim for a maximum of 2 sets of 15 | 30 at a time (our sum) |
When to stop and get advice — NHS inform
| Type | What NHS inform says | Worth noting (ours) |
|---|---|---|
| When to stop | Stop if they make symptoms worse or cause new pain | — |
| Get advice | If your greater trochanteric pain syndrome worsens while following this advice, talk to a healthcare professional | In Korea, orthopaedics or rehabilitation medicine (our gloss) |
| 6 weeks | If it hasn’t improved within 6 weeks, talk to a healthcare professional | 6 weeks = 42 days (our sum) |
Checklist
- ☐ Diagnosed with GTPS? If not, start with the general hip exercises
- ☐ Bridging and the side-lying lift on the bed, head supported
- ☐ Side-lying lift: pillow between the knees, top leg in line with the body
- ☐ Step up leading with the affected leg, somewhere with a rail
- ☐ Start at 2 to 3; 8, rest a minute, 8, two to three times a day; at most 2 sets of 15; 6 weeks
Questions that remain
Is all side-of-hip pain GTPS?
The page only says the exercises suit people with this diagnosis; it gives no symptoms or diagnostic criteria. Get the diagnosis from a clinician.
Are there stretches?
No exercise on this page is labelled a stretch and there is no stretch-holding guidance; all three are holds of “a few seconds” or stepping.
Sources
- NHS inform (NHS 24, Scotland) — Exercises for greater trochanteric pain syndrome — source (no update date shown; checked 2 November 2026). Who for, why, at first, safety; 3 video titles and lengths; 3 written instructions; the 0 to 10 and 0 to 5 pain guide; pain after exercise; 2 to 3, hourly, 1 or 2 more every few days; the set example (8, a minute, 8, 2 to 3 times a day); at most 2 sets of 15; when to stop; 6 weeks.
- Not read. The videos themselves, the hip self-management page (link only), the GTPS condition page.
- What we added. The “worth noting” column, the note on where the greater trochanter is, our sums (1 min 33 s, 32 to 48 a day, 42 days) and the Korean care gloss.
Where to check further
- Orthopaedics or rehabilitation medicine — diagnosis, or if it’s no better after 6 weeks, or worse.
- Physiotherapy — adjusting the moves and repetitions.
Written on 2 November 2026. The content is from NHS inform; the glosses are ours.
