The Worst Thing for Hip Pain (+ Hip Strengthening Exercises to Do Instead)

Don't make this major hip pain mistake. It's literally the worst thing for hip pain and will guarantee your hip pain will get worse. Plus, I want to show you a simple follow along workout to strengthen your hips! These hip strengthening exercises are all standing and do not require crouching or squatting to the floor at all!
👉🦵Rebuild Your Hips at Home!: www.uprighthealth.com/healthy...
CHAPTERS
00:00 Intro
00:44 The worst thing to do if you have hip pain
04:48 Exercise 1 - Outer Hips
07:07 Exercise 2 - Hip Extension
08:21 Exercise 3 - Hip Flexion
10:11 Exercise 4 - Forward Fold
12:39 Exercise 5 - Inner Thighs
14:32 Programming
15:22 Closing
HELPFUL LINKS
🎥Weak Hips Workout • This is the Perfect Wo...
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⚡️Become a Patreon Supporter for Exclusive Content: / uprighthealth
👉Want to improve your hip mobility? Check out the Healthy Hips program! uprighthealth.com/healthy-hips
👉 Healthy Hips for People with Hip Impingement! uprighthealth.com/fai
👉Crush Chronic Muscle Tension with a FREE Self Massage Program: bit.ly/rollrelease
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At Upright Health we give you strategies and research to get your life back.
With principled functional training, we believe everyone can beat chronic pain and get strong, mobile, and resilient.
Our home training programs help you troubleshoot and train your body safely. We help you tear down fear and build up muscle. We help you think right, move right, and feel right.
Matt Hsu's own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head gives him a uniquely thorough understanding of musculoskeletal pain, the ways in which it can undermine an entire life, and the mental and physical hurdles that keep people from getting out of it.
When not filming videos, he's working out in the living room, surfing, learning dance or gymnastics moves, or riding a bike with his son in tow.
ENDING CREDITS MUSIC
David Cutter Music - www.davidcuttermusic.com
ABOUT THIS VIDEO
The biggest hip pain mistake people make is to rest too much. If you rest too much, your hip pain will get worse. In this video you'll learn how to prevent hip pain and how to relieve hip pain with a simple follow along workout. The simplest hip pain fix is proper and varied exercise for your hips! This simple home workout for your hips requires no sitting or crouching. You do not have to get on the floor.
#FixHipPain #painrelief #UprightHealth

[@Uprighthealth]

What did you learn during this hip workout? Drop me a comment!👇 👉🦵Rebuild Your Hips at Home!: www.uprighthealth.com/healthy-hips

[@SingYourselfWell]

I learned that I REALLY need to do these exercises asap and regularly. Holy cow! Thank you Matt!

[@paulafloria5246]

Hi Matt, You are still my #1 go to ATM fitness for life guide. I learned I can do hip exercises standing up! A great transition into your amazing Healthy Hips program that I invested into and helped me find a great path to avoiding surgery and/or wheel chair and PT from my medical provider that had little or no effect. Blessings to you and continued success in all you do❗👩👏🌈

[@turdferguson2863]

Doing this the day after a 18 mile hike... Yikes.

[@elizabethhumphrey9055]

Totally doable during my work day, sitting at computer makes me so stiff and this should help

[@aschane1]

I am grateful to find your site. I am your mothers age, was an active person younger, had back surgery fusion 11 years ago. Against further surgery and working on core for awhile. I like your attitude on muscle building and will continue to follow and refer you. Please read book Crooked by Cathryn Jacobson Ramin.

[@yishujia186]

When my hip pain started, I thought it’s arthritis. I do a little bit research on the internet and found out there is no cure for this problem. And then I found your videos and your theory convinced me. I started to strengthen my hip muscles in all directions. And I found out my outer hip and inner thigh are weak as hell. After I strengthened them, my hip pain is gone. My hip mobility is greatly increased. And the grinding feeling in the joint is gone too!

[@Uprighthealth]

Awesome! 💪

[@luke9843]

What exercises did u do and how long per day?

[@yishujia186]

I do exercise on hip internal rotation. I think this is the priority if you want to improve your hip mobility. I lie down on my side and bent my knees 90 degree. Then I put a yoga block between my knees to keep the upper leg level to the ground. And then I raise the upper ankle. Do 15 reps with 90, 45 and 0 degree of hip flexion respectively. That’s one set. Do three sets per side. Do this every day. I find this improve ROM in other directions too.

[@luke9843]

@@yishujia186 got it. Thanks! Did you ever feel a little pinchy in the hips at 90° when you did this or were you fine ?

[@yishujia186]

@@luke9843 No pinching sensation at all at 90 degree. If you have this, it means your joint capsule is tight. It limits the gliding between the ball and the socket. Try to do the 90-90 hip stretch. But don't go too aggressive if you are really tight or you may hurt your knee joints. It takes time to improve.

[@ahmadrenawi2844]

Mr. Matt, I am right now exactly where you were in your dark days. The hip stabs, failing pelvis muscles, groin hell, getting in/out of car misery, can't sleep on my side, afraid of stairs, all of it. You are saving my life, one day I will donate a thousand dollars to you. I'm lucky to have found you, you're special.

[@karenanzelone7403]

Hi Matt! Karen here. I'm 70 years old and have had hip pain for 10 years. I found you on KZbin one week ago and you are positively impacting my life. #1 I am consciously reducing the amount of sitting! #2 Using your free videos is helping me physically and mentally because you've given me hope. I was considering going "back" to the physical therapist because the pain has gotten sharper recently. But, I had so-so results with this a few years ago and frequent co-pays can get expensive. Thank you for bringing your insight, knowledge, and skill to the world! (Became a financial supporter today!)

[@Uprighthealth]

Thanks for your support! I hope you get 1000X the value from my videos - all with no copay! 😀

[@mercyme8014]

You deserve the co-pay! I’m working on it. Tips for hips!!

[@fernandekrahulec6907]

Hi Matt Love your video. Well explain easy to do.I would like to know am a senior pretty flexible.My problem is when I get up Ankylosis set in. DO YOU HAVE any video on this subjet? Thank you for your answer. Fern

[@PatriciaDawn3]

I have no faith in conventional medicine industry. Yes maybe as a 'guide' yet, I find this channel and your work has made a HUGE difference for me. So blessed thank you for all you do!. I believe I will be hiking this year...truly. I wasn't walking three years ago. today I am walking long distance, stretching, and building my strength, and have begun to bare weight. WHoot WHoot!!

[@Uprighthealth]

Always happy to help!

[@Uprighthealth]

Sadly I"ve just about lost all my faith in conventional medicine too. After the last few decades (and the last few years), many medical professionals have lost their faith too... www.bmj.com/content/376/bmj.o702 Podcast episode: Why I don't trust doctors: www.uprighthealth.com/podcasts/upright-health/episodes/2147709098

[@MayfairMagic]

I'm 74 & 6 years ago my physio referred me to my local leisure centre where I started to exercise. I'm still managing to avoid a hip replacement by exercising 6 days a week. Mostly in the pool, but also with yoga & the toning chairs. Occasionally I use a fantastic sports masseur & feel I continue for many years yet.

[@dporrasxtremeLS3]

I have been down for 1 week and a half! Because of PAIN in my Hips and both legs! I could hardly walk and sitting down was Total Pain! I started these stretches in the morning, fought through the pain and I am Back with 99% range of motion with No Pain! Thank you SO Much! Thumbs UP! Subscribed! Thank you! This Really Works!!!!!!

[@Uprighthealth]

Oh wow! Great job!

[@karinhighfield5619]

As a 65 year old sedentary officelady, I thought my body had suddenly decided it was time for me to turn into my grandmother. When the hip pain morphed into knee pain I went looking for some good stretching videos and found Matt's smorgasbord. ^_^ All that's left now is for me to actually Do the Exercises. ;)

[@Uprighthealth]

Get on it! :)

[@cynthiaclark4990]

I will be 66 next month. I also sit at a desk at least 8 hours a day. We have to get up and move! I did these exercises for the first time this morning. What a wonderful Mother's Day! Working our muscles also releases endorphins which help us feel good!

[@brandyvaughn133]

Been through all the doctors, surgeries and PT….and I often find myself on your channel for what helps the most. Thank you for all you do. Love love love the follow along videos. Thank you for doing them this way.

[@Uprighthealth]

So happy you love them! Thank you so much for your support, Brandy!

[@cindyhefty1916]

I did these exercises yesterday afternoon. The first one was the most difficult ad my right hip had been “stuck” for a few months. However, last night is the first pain free sleep I’ve had in a while!! Thanks so much!!!

[@jmdes8]

Matt, you are the BOSS !! I am so grateful that you have shared this wisdom freely with the public. I've always been pretty active, but during the pandemic lockdown, and afterwards I was sitting for longer periods, and I began to experience some pain in one of my hips. It was becoming painful to walk at times. My body is 68 yrs old. I discovered your videos and your guidance about muscle atrophy causing pain made SO MUCH SENSE. So I began doing hip strengthening exercises. After 1-2 months I am building muscle and strength and the pain is lessening more and more. I can take long walks again without pain. You know what you are talking about. I hope that many more people find you and your programs and discover that they can build muscle and strength and live and thrive in a healthy way. You are a treasure. THANK YOU SO MUCH!

[@danaw.mullins4473]

Before I found your videos I thought I would need a hip replacement. They have been so incredibly helpful. I am sleeping better at night without my hips screaming at me. Thank you SO MUCH!

[@Uprighthealth]

Happy to help!😀 Your support is much appreciated.

[@cmxart6613]

Can I get in touch with you

[@Stoffendous]

​@@cmxart6613This is not a dating service dana

[@jamescisney5637]

Started having hip pain after a long, arduous hike with my son. Was out of commission for 2 months. Thought I was going to need a hip replacement. Then I found your video, started doing these simple, but genius exercises, and oila, bye bye hip pain. Thanks to much for these simple exercises Matt! Life changing.

[@Uprighthealth]

Happy to change your life! :)

[@MaireadPeig]

Thank you. I atrophied the last 2 years. Hip was replaced 5 years ago. Engaging muscles because of pain never occurred to me. I started to slowly start moving the last several weeks. However stairs always felt like my knees would rip. Then spirit the universe brought me to you- the squat videos. Found your ones on strengthening the knees- I love walking backwards. In just the last 4 days with little I have done, and I mean little, my muscles on the stairs are better. I actually am not as sleepy. Don’t know why. I just found your ankle video. Will check it out. I profoundly thank you! Picasso said the simplest way is the best way. Think and engage muscles! Who’d have thought? This 72 year old now realizes that I can approach BTS’ Ji Min in core strength. Why not? You have given me tools and understanding , that I didn’t receive in the last 5 years. 💜 Merci beaucoup!

[@jasonray3485]

Chiropractor, pt, massage, nada helped as much as just 10 minutes and 2 videos with you.

[@Uprighthealth]

🔥 THANKS FOR SHARING! 🙏

[@timbuktu8069]

I was on the internet looking for help with my hip pain... and there you were.

[@katefree9539]

I have a muscle, and nerve genetic condition, which has no cure. I try to keep moving (I used to be very active, and I am still very flexible from past yoga). Your hip pain video has helped so much. I have exercise intolerrance, and I become weak with any repetitive mobement. I am able to use these stretches, and exercises in moderation. It brings me hope. Thank you so much. It is hard when I am unable to walk at all. I want to keep trying.

[@turdferguson2863]

I got rear ended by a drunk driver while on my motorcycle and it has caused my hips to constantly hurt and resting leads to atrophy causing more pain and reinforced the rest.... But now I'm making the muscles stronger and I have less sharp locking pain when standing up

[@tncolmd1615]

Thank you for this video. I love that you do the whole workout (beginning level 😉) and it only takes 15 minutes. No excuses about not enough time.

[@alangarrett1181]

This young fellow has a great instructional manner.

[@tom7471]

This is an awesome little workout to help strengthen and release tension through the hips! Golden tips and info!

[@moyrahammond9867]

Love your terrific mantra “Always think muscles” takes the fear of “no alternative save surgery” away. Love the simple routines painful to start but your reminder to “work up to repetitions” was so helpful. Thank you so much.

[@glennvanderheyden987]

I’m very happy that I found this page. Thank you very much. This is what I needed

[@turnerkatrina8]

THE exact exercises I need!! Covid sitting around stiff hips. These FEEL great!!

[@MissDebra]

How is it possible that I feel so much better just in one day after doing your exercises. I found this video yesterday, followed along, did a few of your other hip videos, and now I am a subscriber because it helped so much! Thank you for a new way of healing my body. I will keep doing your videos.

[@rosacoria5629]

Thank you I really really needed this video. I will definitely be doing this every day before work. Keep up the great videos 👏🏼👏🏼👏🏼

[@c.s7175]

This was a 100% great quality explanation!!! Thank you 😊

[@janeferrari438]

Amazing improvement in my hip mobility immediately! Brilliant. Thank you! I love your videos and information!

[@nadirafant6428]

I've had hip pain for months! Gets worst during the cold weather or when I'm sitting down too long. I have a desk job. I've been doing these exercises for two weeks, not even every day, and I can already feel a difference! Amazing! Thanks so much for this information

[@Uprighthealth]

You're very welcome

[@blessedchild8753]

Thank you I got instant relief from this work out I'm a fairly fit 34yrs mom and suddenly yesterday I couldn't walk because of pain in my hip I NEVER had before I I'd a castor oil compress and today I found u and I'm walking around with little soreness so thank u this helps

[@UsterKoolageArt]

Love your exercise videos. Thank you for them and your positive attitude. 😊

[@zlatkorukavina5499]

Ive been looking for change in my routines as well instructions from a different view point and capability and i found it with you........ thank you for your style of teaching and approach...

[@naceradrize8478]

Before doing any exercises, just watching your video made me feel like I have cure for my hip Thanks for your positive energy That's what we need more

[@sveaschuler3584]

Amazing workout that gave me instant relief after the overeager long run I had today 😅 thank you for this content!

[@veronicaswartz8988]

Thank u Matt that was so good doing it with u ..I did it twice u are the 👌

[@marthawoodworth]

I am so grateful for this! I am in pain right now from sitting at this computer doing my work all day and evening. I can't wait to get started on these. Thank you!

[@nelliarnaut2086]

I really appreciated you in this video so much. That fact that right away you spoke truth about not “sitting down” through recovery…that won me over. You’re great! Keep posting videos, cause no one else is keeping it real. You are very authentic

[@masta12ful]

Thanks..your channel recommended to me..looking forward to learning and doing the exercises

[@EvaMariposa]

Thank you so much for your videos. They have been a great help for me recently. I would request, if possible, could you please show what kind of exercises/stretches we can do for ankle+heel pain? Thanks!!!

[@nickscomputerfix]

I sit way to much and these exercises were just what the doctor ordered, so to speak. My hips have been so tight and sore from sitting all day. Very helpful video. Thanks for showing how to keep good form during those exercises too.

[@yvonneedwards5694]

Loved this and looking forward to incorporating into my daily program. Thank you from London UK

[@jitutalajia598]

Thank you for various exercise and the motivation to go for it and cure it

[@darnettable]

Absolutely phenomenal, thank u!!!

[@Louise-lg3wt]

Thank you so much. You are so easy to follow. I’m hopeful I can diminish my hip pain and become more mobile. Keep up the good work. 🙏🏼

[@addictedtoJB]

Thank you for this. I was doing the first 2 but with no control (just doing them quickly to get them over with). I will definitely try out the other exercises, too.

[@lourdesquirantes8862]

Amazing workout for hip pain. Ive been having trouble with my IT band and your exercises have helped alot. Thank you. 5⭐⭐⭐⭐⭐

[@EdithJonesWellness]

Great video and tips. I need this. Thanks

[@divahollywood757]

My hip was hurting all day. Did these exercises and the hip pain stopped. Thank you!!!! 🎉

[@studiosandi]

Thank you for sharing ❤

[@savamorozov6447]

Great work ! Doing it! Thank You so much ! 👏👏👏👏👏👏🦋🌟

[@CAM-fq8lv]

So clear and pra tical. Thanks.

[@Dee-tx9mz]

❤ I have stiff hips mostly left side . Goal is to strength as just stretching doesn’t help when I need to be up walking. Loved doing exercises with you. Following

[@kateybereny]

I love this!! I remember once i was trail running down a hill and a helpful and very concerned stranger called out to me that running downhill was going to give me arthritis in my hips. I don't know about the accuracy of this very person's advice but i know for certain that not doing anything is absolutely going to cause pain and not doing the things that i love out of fear of pain even more so.

[@aayushshrestha498]

This actually works! Thankyou, you saved my hip 🙏🏻

[@Rick-nc6qp]

Thank you so much for the information. Really appreciate it.

[@galkutel]

I can say your workout is absolutely the best! I like you doing it slowly and explaining everything. And a brilliant sense of humour counts a lot! Thank you!

[@patricia753]

Thank you for your help!!!

[@ruth8268]

Yes, I found this video helpful. I appreciate your philosophy, very much. I just found you, and I am glad I did!

[@svjetlanamach6578]

Thanks a million. It is the heart of the matter.

[@MSB-yc4qv]

Thank you. I really am working and learning various movements to avoid hip surgery.

[@katherenewedic8076]

Thanks for the clear message

[@deborahbuzainz9941]

Your workouts are amazing

[@sairabohan-croft5786]

Great instructions and slow and careful action. We'll explained. Blessings.

[@williamhemsley2828]

Bravo! Thank you! Well Done!

[@mrgcars]

Great routine! I enjoyed it very much!

[@cryptohook9395]

Good information! Thanks!

[@Inna.Eroshina]

Thanks a lot for this exercises! 👍

[@AnnabellaRedwood]

Thank you Matt so much. I have been in excruciating pain. This is helping me. Your advice is helping me. God bless you. ❤💜🙏🏻

[@drsansanyi716]

Thanks for your good @affective exercise to me

[@lizvigoda8717]

I would love the hip stretching and strengthening videos! Thanks!!!

[@grandmaisback6052]

I have been watching your video and am surprised at what I am seeing... the exercises are exactly what I have been doing on my own anyway. I found what eased the pain and did that and amazingly it is exaclty what you have just shown ... thank you for putting my mind at ease, at least I now know I am not doing damage... love your videos... thanks

[@vickiabadajos9927]

I enjoy your video’s on hip pain . At the moment I’m in severe pain w my left hip. Can’t walk far or put weight on my left leg . My friend told me that I need to just do the exercises the best I can while in pain. I really want to do your exercises to strengthen my muscles so as it will reduce the inflammation and have less pain. Standing works best for me at the moment! I can hardly wait to be able to walk without this horrible pain. Thank you for your video’s, very informative! Vicki

[@lalaishurt8439]

Thank you for walking us through both sides, I can't tell you how much it throws off my flow when the video shows one side and then just moves on to the next movement. 😅 Definitely saving this one for later use.

[@nerissa2808]

OMG this is exactly what I have been doing!!! I have so many videos! Thank you. Since finding Upright Health, I love all your videos.

[@lauradarcy5684]

My first time using the Tip function, which I was able to do, but I didn't leave the comment there. I wanted to say thank you! This is valuable information and so well-presented!

[@tinacarson4792]

Resting my hips made my pain worse! Exercising my glutes and engaging my core made everything begin to get better! I have anterior pelvic tilt, and I began to exercise and Alway Think Muscles 😅 Thank you for explaining exactly what I needed to do!!!!!

[@patriciabaxter6923]

Thanks for sharing ❤

[@courtneyasiedu3684]

My hip has been locked for years. First exercise allowed it to be free again! Hip feels relieved and incredibly free when performing the exercise! Can’t thank you enough.

[@mariavo116]

Thanks. It helped already!

[@catherinejames7217]

This makes so much sense as does everything you say. I have tight hip flexors despite belonging to Rambler and Walking groups. Thanks for your advice in your videos.

[@janetandrews1422]

Thank you! My hip flexors and calves feel awesome after doing these exercises.

[@gildasaito]

Thank you sooo much i found this video 🙏 I have this back liw hip pain for a weeks now and afraid to do any exercise anymore 😶 But not anymore . Thank you so much! Arigato 🙏

[@deborahmcintyre634]

Thank you I'm on my feet and I care again about my hips. Yours has to be best video of all time. Thank you thank you

[@JVfsail]

I Love it! Thank you

[@ingridramirez4436]

Very nice exercise, I was so in pain, I can't almost walk even my knees hurt so much. Now I feel much better. Thanks

[@lindawhittle3871]

I was told by Doctors and Osteopath it was arthritis in my lower back radiating in my hip clunking and clicking. Hardly any internal rotation of my leg. So I tried not to overly use in case of damage. But it got worse. Decided look online and came across this video. Well it’s not fixed but much improved, it is only 3 weeks in but I know it/I have more movement and fewer clunks. Thank you If in doubt just try it, it’s not difficult

[@vietmath91]

Easily the best physio therapist out there. Thanks for the video.

[@belinabergendahl4665]

Thank you very much doctor for your enlightening video tips on exercising my quad muscles to relieve my hip pain and also the use of an extra pillow in between the knee/thigh area. Best and God bless!

[@bevboersen5778]

Thank you Matt!

[@katipohl2431]

Thanks for the exercises

[@marlenecampbell6446]

Thanks love the exercises 👍

[@RB-xj5zv]

Thank you that really helped me.

[@HeavenlyLights]

The more I move the better I feel… ThankYou for this releasing my stuck hips. My hip flexors are really weak. For the forward fold I feel it in my low back… inner thigh super weak… I can barely move it. WOW. I am really stuck. Will need to work on this regularly and w small movements.

[@kryshnajai2417]

Great moves! ❤

[@aikomorioka5024]

Hi Matt! Your videos are so clear. I got some relief and felt so much better a few months ago. Then life happened . I got off track with another health issue and back to square one where people are telling me I probably need a hip replacement. Thankfully I saved your videos and going thru them after a sleepless night of hip and SI Joint pain. Im pretty confident I dont have those rare bone malformations since the pain comes and goes. So relieved to feel re-empowered by your “Always Think Muscles” reminder! Now I understand that these practices have to be included in my routine every day as normal activities dont work these muscles. This is a forever thing? Duh! Well now that the light bulb went on after the distraction , I thank my lucky stars that I saved your videos! This is the first day of my vacation and Im using your videos to build my pain free future! 🌟🙏👍 THANK YOU!

[@janetwoolard279]

Your videos are so easy to follow and make such sense! Thanks for helping me and others strengthen our bodies to live our lives painlessly ❤️

[@shellyfish4903]

I've got my first physio with musculoskeletal dept. in a couple of days. I'm only 34, no kids, no accidents, no strenuous activities but also not completely sedentary, I have good DSE habits at work with a great chair & working station and yet over the past 3 years serious pain has developed on both hips. Thank you for uploading a full routine that doesn't involve lying on the floor, I find that some of the other exercises that involve lying on one side to strengthen the other cause me a lot of pain on the side I'm lying on (even when I'm engaging my core). If you could perhaps consider creating a second standing routine to complement this one so we could alternate every other day. (If you already have it I mustn't have found it!) Love your videos, thank you for all the great advice.

[@lauramendez6418]

Amazing how very simple exercises can work magic! Can’t forget ATM! I’ve been doing hip exercises religiously and I’m so happy it has helped me a lot. Doctor said I’m a candidate for hip replacement coz of my age 68. I’ll just work on strengthening my hips glutes and core muscles. Thanks so much for all the videos!

[@Uprighthealth]

Glad it helped!

[@laucarol7696]

Having hip pain for a few years. Apparently can still be saved. 14:53 Tqvm🥰🥰🥰

[@courtneyasiedu3684]

Hips have been tight for YEARSSS. Previous footballer ( soccer ). Injured my back severely a few years ago. Hips and back feel sooo much looser after just the first exercise. You’re a god send! Love all of your videos. Thank you ❤

[@DustyJay03]

Thanks! You know what you're talking about! Looking forward to seeing more videos!

[@Uprighthealth]

So happy you like my videos! Really appreciate the support!