Was that a snap you just heard (or felt) during your développé? Ouch! If so, it looks like you may be suffering from snapping hip syndrome. Snapping hip syndrome (also known as ‘dancer’s hip’) is just as its name suggests; a snapping or popping sensation that can be felt in your hip, usually during hip flexion (lifting the leg above 90 degrees). But fear not, as there are plenty of snapping hip syndrome exercises that will help to improve the condition so you can get back to ballet in no time at all!
Snapping hip syndrome is SUPER common in dancers, and usually occurs when the iliopsoas tendon and IT band become really tight as a result of constant hip flexion. Many dancers also forget to stretch and strengthen these tendons, which makes the problem even worse! Executing movements with the wrong alignment is another main cause of snapping syndrome. This is because using the wrong muscles to lift our legs above 90 degrees can lead to ‘gripping’, which places the hip flexors under pressure, especially if the core, glutes and iliopsoas are weak.
Snapping hip syndrome can be external or internal, meaning that it occurs when a tendon ‘snaps’ against bone on either the outside or inside of the hip joint. In most cases, this snapping takes place when the IT band moves over the greater trochanter (external snapping hip) or when the iliopsoas tendon slides against the lesser trochanter (internal snapping hip).
Snapping hip syndrome is not uncommon, and as the ‘snapping’ tends to be painless, many dancers may not even realise that they have the condition! However, in some cases snapping hip syndrome can hurt… A LOT, and I would strongly advise visiting a doctor if you are suffering. For the majority of people, snapping hip syndrome can easily be sorted with physiotherapy, and very few cases require surgery.
Even so, it’s extremely important for dancers to strengthen their hip flexors and the surrounding muscles, not only to avoid (or correct) snapping hip syndrome, but to achieve enviable extensions using the right muscles instead of the wrong ones!
Carry on reading for some of the best snapping hip syndrome exercises to help strengthen the iliopsoas and other structures of the hip, or if you’re looking for more of a stretch then head over and check out my article The Best Snapping Hip Syndrome Stretches for Dancers…
Exercise #1 – Seated knee lifts
Strengthening the iliopsoas is one of the best snapping hip syndrome exercises to help combat the condition in dancers. The iliopsoas (or psoas) is the major hip flexor responsible for hip flexion, and learning to strengthen and activate it really is the key to dreamy extensions. A strong iliopsoas reduces quad ‘gripping’ and prevents overuse of the IT band, thus reducing the symptoms of snapping hip syndrome!
Step 1 – Sit down on a bench with your feet on the floor, bending the knees at a 90⁰ angle
Step 2 – Engage the core and tuck the pelvis under slightly (posterior pelvic tilt position)
Step 3 – Lift the knee as high as possible and hold for 5 seconds
Step 4 – Lower the knee and repeat
Step 5 – repeat on the other side
When lifting the knee, it’s really important that you use your mind to visualise the iliopsoas and core muscles contracting, whilst trying to relax your quads. Doing this is a must for avoiding quad gripping and may be difficult at first, especially if you are used to using your quads to lift the leg during extensions instead of the core and iliopsoas.
Too easy? Try holding your arms in 5th position for added upper body engagement!
Exercise #2 – Standing knee lifts
Now this one is very similar to exercise #1 (the seated knee lifts), however the added challenge is to build support and hip stability in the standing leg, at the same time as you strengthen the iliopsoas in the working leg. This exercise is also a killer for the glutes and hamstrings, which is great for combatting snapping hip syndrome!
Step 1 – Stand facing sideways next a wall. It is a good idea to hold the wall for support
Step 2 – Lifting the outer knee as high as possible and hold for 5 seconds
Step 3 – Lower the leg and repeat
Step 3 – Repeat again on the other side
Exercise #3 – Glute bridges
It’s time to get those glutes all fired up! Snapping hip syndrome often occurs when the glutes and hamstrings are weak, leaving the IT band to do all the work! This overuse makes the IT band tight and causes it to ‘snap’ across the greater trochanter. Glute bridges are a great compound exercise to strengthen lazy glutes and hamstrings, whilst also targeting the core to improve stability!
Step 1 – Lie on your back with your knees bent at a 90⁰ degree angle. Your legs should be hip width apart with your feet touching the floor
Step 2 – Engage the core by visualising your belly button sinking into the floor
Step 3 – Push through the heels to lift your bottom into the air. Remember to keep that core engaged!
Step 4 – Hold for 5 seconds before lowering and then repeat
Getting bored? There are many variations of the standard glute bridge that you can try! Next time, put your feet closer together and push up on your tiptoes to feel the burn!
Exercise #4 – Clamshells
Clamshells are one of my favourite snapping hip syndrome exercises for targeting the glutes and hip abductors, in particular the gluteus medius. A strong gluteus medius provides strength and stability to the hips, helping to reduce the snapping!
Step 1 – Lie down on the floor on your left side, stacking the hips and legs whilst bending the knees at a right angle
Step 2 – Without moving the pelvis, lift the right (upper) knee and hold for 5 seconds
Step 3 – Lower and repeat
Step 4 – Repeat on the other side
For an added challenge, tie a resistance band around your thighs just above your knees.
Exercise #6 – Plank
A strong core improves overall stability and is especially helpful for dancers suffering from snapping hip syndrome. This is because using the core in conjunction with the iliopsoas to lift the leg during développés reduces strain on the IT band. It can be very difficult to find core exercises that don’t induce the dreaded ‘snapping’ as many involve repetitive hip flexion. This can be problematic for snapping hip syndrome sufferers, as the hip flexors will naturally want to do all the work leaving them tired and overused, which in turn prevents the core from firing up. Luckily, the trusted plank is one of the best for improving stability in the core and glutes without stressing the hip flexors!
Step 1 – Place your palms or forearms on the ground shoulder-width apart
Step 2 – Extend your legs out behind you and place your feet on the floor hip-width apart. Your weight should be on your tip toes
Step 3 – Engage the core and glutes, keeping the body straight to avoid lifting or sagging of the hips
Step 4 – Aim to hold the position for 1 minute and remember to breathe throughout!
Exercise #7 – Lunges
Lunges strengthen the hip flexors and the gluteus maximus, making them the perfect exercise to help combat snapping hip syndrome! Strengthening the gluteal muscles can also help provide stability in the hips, which is especially helpful for achieving a stronger standing leg for extensions, particularly if you’re someone who tends to sit into your standing hip instead of lifting out of it.
Step 1 – Stand with your feet hip width apart
Step 2 – Step forwards into a lunge with your left leg, bending both knees a right angles
Step 3 – Recover and repeat
For added resistance, try using a set of dumbbells!
Final thoughts on Snapping Hip Syndrome Exercises for Dancers (Strengthening Edition)
If you’ve made it this far… congratulations! You’re now well on your way to combatting snapping hip syndrome for good! But to say goodbye to that pesky snapping once and for all, you’ll need to stretch alongside your strength training to help release tightness in the IT band and iliopsoas. Ready to take on the challenge? Take a look at my articles The Best Snapping Hip Syndrome Stretches for Dancers and Foam Rolling for Snapping Hip Syndrome in Dancers. See you there!
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