It sounds like you have necrosis of the hips, I personally experienced the same problem. It can get so bad to where you aren't able to cross legs, sit in indian style, and/or walk/run briskly. Necrosis is tissue dying. I personally was having all of the problems you mentioned above, but it got so bad that I stopped being able to walk. Recently to correct this, I had a hip replacement. OUCH! I'm now in rehab, but am interested in the exercises that you have that helps you.