The Fitness Pilates Blog

What Is Hip Clicking Syndrome? Fitness Pilates

I asked on my Facebook which common Health condition did you want me to add to this weeks newsletter and here is one that came up a few times.

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What Is Hip Clicking Syndrome?

Also known as Snapping Hip Syndrome, this condition causes a clicking, popping, or snapping sensation in the hip when moving—especially during leg lifts, squats, walking, or getting up from seated.

There are two main types:

External snapping – most common, caused by the iliotibial (IT) band or gluteus maximus tendon moving over the greater trochanter of the femur (outside hip).
Internal snapping – involves the iliopsoas tendon snapping over the femoral head or bony pelvis (front of the hip).
Intra-articular snapping – less common, due to issues inside the hip joint like labral tears or loose bodies.

Who Is Affected?

Dancers, gymnasts, martial artists, and athletes with high hip flexion and extension ranges
Recreational exercisers who suddenly increase training volume
Women, especially hypermobile or postpartum women, due to increased joint laxity
Anyone with muscle imbalances or poor hip control

What Causes It?

Tight hip flexors (especially iliopsoas)
Overdeveloped or tight IT band or TFL
Weak glutes, core, or deep stabilisers
Repetitive movement patterns with poor pelvic control
Hypermobile hips or altered biomechanics
Previous hip injury or labral pathology (for intra-articular cases)

Fitness Pilates – Do’s & Don’ts

Snapping hip syndrome often isn’t painful—but repeated friction or irritation can lead to tendonitis, bursitis, or labral strain if left unaddressed. Pilates can help significantly if programmed with awareness.

DO:

Strengthen glutes and deep hip stabilisers – focus on glute medius, glute max, and external rotators.
Activate and strengthen the core and pelvic floor to support alignment and hip control.
Include controlled mobility of the hips (not ballistic), especially rotation and extension.
Incorporate isolated hip flexor and iliopsoas control work in smaller ranges (e.g., leg slides, bent knee raises).
Use closed-chain exercises (feet grounded) before progressing to open-chain movements (leg lifts).
Focus on neutral pelvis and spinal alignment with cued breathwork and core activation.

DON’T:

Avoid high-repetition straight leg raises or uncontrolled leg circles (especially in supine or side-lying) – these can irritate tendons.
Avoid deep hip flexion with external rotation (e.g., Pigeon pose or deep figure-4 stretch) in hypermobile clients.
Avoid fast dynamic movements or snapping stretches—they can aggravate symptoms.
Don’t overwork hip flexors—many clients already overuse these due to weak glutes or poor core engagement.
Don’t cue into pain or force the ‘click’—it can cause inflammation over time.

Useful Fitness Pilates Exercises (with modifications):

Helpful:

Shoulder bridge with glute focus (progress to single-leg)
Wall squats or supported squats
Clamshells and side-lying glute work
Knee hover (quadraped glute and core activation)
Supine heel slides with core control
Standing leg abduction (banded or light resistance)

To Modify or Avoid (initially):

Double leg lifts
High leg circles
Pigeon stretch or deep frog positions
Fast donkey kicks or uncontrolled hydrants
Open-leg rocker or deep rollovers (in hypermobility)

Final Note

Snapping hip isn’t always a problem, but if paired with pain, stiffness, or imbalance, it’s a sign to improve stability, control, and coordination around the pelvis and hips. Fitness Pilates is perfect for this when done with proper programming and progression.

Do let me know if these newsletter are helpful and feel free to pass on to clients in your own newsletter.

Fitness Pilates classes for specific health conditions is a HUGE opportunity, either online, mini courses or 4/6 week blocks.

Let me know your thoughts and anything you would like me to cover just send me an email or whats app 07976268672

Have a lovely weekend.

Rachel x

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