6 Movements EVERYONE Should Master for Pain-Free Hips

If your hips are stiff or sore, this routine will only take you about 5 minutes a day to reactivate the muscles and get them healthy.

If you spend long hours at a desk, your glutes are napping. They won't have the strength to help you out when you need to squat, run, or other explosive leg power.

Exercise one will help you maintain good body alignment without thinking about it. The main cue is to keep this good alignment in mind while you're doing it. Keep everything above the hips relaxed during the muscle contraction. You can also do this sitting, which is a great hack to keep your glutes active while at your desk.

The second exercise will help you with low back pain as well. It's one that's important to keep your psoas active, which tends to shut off if you spend long hours at a desk.

For exercise three, stay tall and remember to keep in good alignment. The muscles you'll work here are essential for good stability, plus they'll help keep the head of your femur where it should be in the hip socket.

Exercise four in the routine starts off the active range of motion component to work the stiffness out of your hips. Remember to keep even pressure with your hips on the ground the whole time. It can be a little bit of an endurance challenge at first, but keep at it!

The fifth exercise in this routine is a functional movement pattern that will help train your balance and prevent groin pulls. Remember you want to pull, and not just push off.

The sixth exercise helps you with your squats and deadlifts. Even if you aren't weightlifting, these are movements that you'll need to keep healthy throughout your life.

If this video helped you, tap those like, subscribe, and notify buttons. You'll get exercises to fix everything from injuries to aches that most people chalk up to old age, and you'll improve your ability to keep moving freely and without pain for life.

IN THIS VIDEO

00:00 - Intro
00:50 - Why do hips get sore?
03:40 - Exercise 1 - Standing Glute Contraction (+ ReBUTT)
07:42 - Exercise 2 - Slumpy Psoas
10:44 - Exercise 3 - Standing Hip Rotation
14:10 - Exercise 4 - Supine Hip PNF
17:30 - Exercise 5 - Adductor ISO Lunge
20:00 - Exercise 6 - Reverse Lunge
22:40 - Routine summary
23:25 - Next steps

RESOURCES AND LINKS MENTIONED

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[PrecisionMovementCoach]

Video highlights:
00:50 - Why do hips get sore?
03:40 - Exercise 1 - Standing Glute Contraction (+ ReBUTT)
07:42 - Exercise 2 - Slumpy Psoas
10:44 - Exercise 3 - Standing Hip Rotation
14:10 - Exercise 4 - Supine Hip PNF
17:30 - Exercise 5 - Adductor ISO Lunge
20:00 - Exercise 6 - Reverse Lunge
22:40 - Routine summary

[cycling.guitarist]

This is by far the best video for regaining my movements on adductors, abductors, muscles from sports injury. I injured the abductors three months ago from playing squash, I studied almost every video available on Youtube but none gave me the results I need. Thank you for your most helpful instructions.

[yokep]

Coach E, I have watched a lot of your videos, followed along many ROM coach videos and HPS videos. I found the explanation on cues in this video to be so much more detailed and clear - excellent work. You are improving on your coaching more and more.
Thanks heaps 😊

[christyandmikevideo]

Runner here...first I had a meniscal issue, that video cured it (as far as possible), then I had a hip issue, this video has worked so well the pain has subsided significantly. The best channel for both sports and non sports people out there.

[SubhashRaval]

Thanks! Your hip exercises and SI joint and buy pyriformis strengthening has help me quite a bit.

[cosennet]

Just following the video along I can feel how beneficial these exercises are at strengthening the hips in good alignment. I have been using Eric's shoulder rehabilitation programme following Total Shoulder Replacement - it's been brilliant. I'm 71, ex-dancer/pilates teacher with two knee replacements as well as the shoulder, so know whereof I speak! Coach E's the best!

[seray]

I love getting the science aspect and research from your videos. This alone is a huge motivator for me. I've been too sedentary for too long and my body has responded to that. Your videos, information, simple exercises, and really your helpful and non-judgmental tone during your clear instructions are all exactly what I've needed. Thank you!

[cmac]

this is the best my hips have felt in the last 10 years... I fully committed to one full round and my hips were feeling it in such a great way. The most surprising exercise was the Psoas exercise, such an important muscle that is lacking in my own body from having a desk job. excuse me while I research another one of you videos for some elbow health. Cheers buddy, keep up the great work, this is what YouTube was made for.

[SusanKitchens]

My personal timestamps to jump right to the exercises:
standing Glute — 3:54 (ramp up, hold 10sec, release)
seated version — 6:34 (ramp up, hold 10sec, release)
seated slumpy psoas — 8:17 (slump→straight, hold 5sec, lower slowly)
standing hip rotation 11:18 (has active arch talk), GO at 11:37
supine hip rotation — 14:47
Adductor ISO Lunge — 18:41
Reverse Lunge — 21:07

[nancyselwood]

This series is a game changer for me! What a great cross trainng tool. It identified the hip muscles I have been undertraining and stretches and strengthens them throughout the full range of motion. Thanks for this well thought out exercise routine.

[jeannewudrick]

This is so helpful for strengthening so many aspects of weak muscles surrounding the hips. Thank you.

[timdunk]

Excellent intro, Coach. Understanding the how and why our bodies work is food for thought while challenging our limitations/pain….
Thank you.

[tashatakiyama]

thank you! just doing these exercises now and I feel the difference. I will continue to do them

[ellakouzmenko]

Just a quick comment to say thank you - after many weeks of stretching and relaxing the muscles of my painful hips - including 2 visits to an osteopath (painfree for 2 days after each visit), I found your videos, and felt better after the first day of doing some piriformis strengthening exercises I felt so much better, all this stretching and relaxing while we should be strengthening. You are such a wonderful coach - this will be my daily practice, thank god I found you.

[johnnythegreat]

Excellent video. Clear explanations and convenient exercises. Thanks.

[TiffanyMikaTheLadyGolfTeacher]

This is amazing 😮I’ve only done one session just a few days ago and onto my next session with these exercises. Thank you so much as this has made a significant difference. I’ve combined this with your ITB exercises and your Psoas exercises. I am delighted that it has had such an impact even after the first session . Thank you 🙏🏽

[OscarGonzalez-vgcp]

Thanks for the pain free. This exercise can help, I'm 68 little stiff, but I will try it, easy, because I see stretching, balance and resistance. I like your channel. Thanks.

[amyilan]

Wow amazing information and coaching!! Thank you so very much!

[pardumankahlon]

Really, wonderful stretches for better mobility, thnx for the video

[riccardomadini]

This video is very interesting and very useful to set up a wellness routine for my hips, especially interspersed with general toning sessions. 🙏