Why You Have Hip Pain During Sex—and Why Stretching Isn’t Fixing It

If you’ve ever experienced a sharp pinch in your groin or a dull ache in your inner thighs while lying on your back with your knees apart, you know it’s the ultimate mood killer. Dealing with hip pain during sex is frustrating, but the way most people try to fix it—stretching—is actually making the problem worse.

In this post, I’m breaking down why your "tight" muscles might actually be weak, and how you can stop the pinching for good. You can follow along with my full breakdown in the video below:

The "Stretching Trap"

When your hips feel tight during intimacy, your first instinct is likely to pull your knees back and stretch. However, a muscle that feels "tight" is often a muscle that is weak and unstable. Your brain creates that sensation of tension to protect the joint because the muscle can't handle the load or the range of motion. When you stretch a weak muscle, you're just making the joint more unstable. To stay pain-free during "primal recreational activities," we need to stop stretching and start strengthening.

Always Think Muscles (ATM)

Before you panic about having hip arthritis, a labral tear, or impingement, I want you to adopt the ATM philosophy: Always Think Muscles. Many orthopedic diagnoses don't actually correlate with pain in scientific studies. Many people have "torn" labrums and zero pain, while others have "perfect" X-rays and constant aches. Before considering surgery, give these muscle-strengthening strategies a shot.

3 Exercises to Stop Hip Pain During Sex

1. Side-Lying Adductor Lifts

This targets the inner thigh (adductors) directly in an open-hip position.

• The Setup: Support yourself against a sofa or mattress. Plant your top foot on the floor. Your bottom leg is the one doing the work.
• The Move: Lift your bottom leg toward the ceiling as high as you can, then lower it with control.
• Find the Weakness: If your leg shakes or your ankle wobbles, you’ve found a weak spot. Hold the leg at that height for 15–20 seconds to fire up those fibers.
• Progression: Start with a bent knee. As you get stronger, straighten the leg. A straight leg acts as a longer lever, making it effectively "heavier" for your hip muscles.

2. Supine Leg Circles

This exercise helps you identify "clunky" or "pinchy" spots in your range of motion.

• The Setup: Lie on your back and lift one leg.
• The Move: Draw a large, slow circle in the air with your foot.
• The Goal: Go both clockwise and counter-clockwise. If you feel a "pop" or a "catch," slow down. Spend time moving through that specific area to help your brain regain control of the hip joint.
• Variations: You can do this with a bent knee to make it easier, or elevate your upper body on a couch to allow your leg to drop even lower than the floor level.

3. Stabilizing Heel Taps (Core Integration)

Your hips cannot be stable if your pelvis is tilting all over the place.

• The Setup: Lie on your back with your knees in "tabletop." Press your lower back flat into the floor.
• The Move: Lower one heel to tap the floor while using your abs to keep your spine from arching.
• Real-World Twist: Real life isn't lived in 90-degree angles. Once you're stable, add some intentional tilts or twists to the movement. Strengthening your "side abs" (obliques) while your legs are moving is the best way to prep your body for athletic—and primal—endeavors.

How to Build Your Routine

When starting any new exercise, remember: slow is safe and fast is foolish. If you spend two hours doing these today, you’ll be too sore to walk tomorrow, which definitely won't help your sex life.

Final Thoughts

We shouldn't be obsessed with "right" or "wrong" positions. Instead, we want to make more positions feel right and strong. By building strength in your inner thighs and core, you can move through a full range of motion without the "clunks," "pops," or pinches that hold you back.

If you want a more comprehensive guide, check out my Healthy Hips Program at uprighthealth.com/hh.

And remember: Pain sucks. Life shouldn't.