Why Your Hips Keep Popping and What to Do About It

If your hip makes a loud popping noise when you stand up, climb stairs, or go for a run, you’re not alone and you’re probably not broken, either. That snap or click you hear could be a sign of snapping hip syndrome, a condition physical therapists say is common, usually harmless, and often fixable with a few strategic exercises.

While the sound might be jarring, it’s typically the result of a tight or imbalanced muscle or tendon sliding over a bone. Here’s what causes snapping hip syndrome, when it might signal something more serious, and the best exercises to ease discomfort and prevent future flare-ups.

What Is Snapping Hip Syndrome?

Snapping hip syndrome happens when a tendon or muscle slides over a bony part of the hip, creating a popping sound or sensation. It can occur in different spots, but the most common forms are:

• External snapping hip: The iliotibial (IT) band flicks over the outside of the hip bone (greater trochanter).

• Internal snapping hip: The iliopsoas tendon catches over a bone at the front of the hip.

Roughly 5 to 10% of people experience snapping hip syndrome, according to the National Institutes of Health. “Most of the time, it’s not painful, just noisy,” says physical therapist Karena Wu, DPT, OCS, CSCS, founder of ActiveCare Physical Therapy in NYC and Mumbai. Still, repeated snapping can lead to irritation or damage over time if left unaddressed.

Why Is Your Hip Making That Sound?

Repetitive movement is usually to blame. “Runners, dancers, and athletes are particularly prone to snapping hip due to overuse of specific muscles,” says Brittany Popkin, DPT, SCS, of the Hospital for Special Surgery.

Interestingly, the issue can stem from either:

• Tight muscles, which create friction over the bones; or

• Weak muscles, which become shortened and imbalanced

For external snapping, the gluteus maximus and IT band are often involved. For internal snapping, it’s typically the hip flexors, particularly the iliopsoas, says Dr. Wu.

The Best Exercises for Snapping Hip Syndrome

Luckily, you don’t have to overhaul your workout routine to fix this. Most cases respond well to a combination of strengthening and stretching exercises that target the hips and core.

Try incorporating these PT-approved moves:

• Glute bridges (single-leg for added challenge): Strengthens gluteus maximus

• Side-lying leg lifts or banded side steps: Targets gluteus medius for hip stability

• Kneeling hip flexor stretch: Lengthens tight hip flexors

• Foam rolling the IT band “gutters”: Eases tightness where the IT band meets quads and hamstrings

Consistency is key. “Incorporate these into your warmup to build the habit,” Popkin recommends. And even when the snapping subsides, it’s smart to keep the routine going to prevent recurrence especially if you’re still doing the activity that caused the issue.

When to See a Professional

If the snapping becomes painful or more frequent, don’t ignore it. “Sharp pain could mean something is going on inside the joint,” says Popkin. A physical therapist or physician can help rule out anatomical issues or conditions like labral tears or bursitis.

It’s also worth consulting a PT to assess your posture and identify muscle imbalances. For example, Wu points out that habits like chronic "manspreading" can keep hip muscles shortened and dysfunctional over time.

The Bottom Line

A popping hip might sound alarming, but it’s often just a sign your muscles are out of balance. With targeted exercises to stretch the front of the hips and strengthen the back and sides, you can quiet the noise and protect your joints in the long run.

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