Hip Alignment Program
Eliminate hip pain, level your pelvis, and restore the structural balance your whole body depends on.
Your hips are the foundation of your entire skeletal structure. When they're uneven or misaligned, everything above and below compensates, leading to hip pain, knee pain, lower back pain, and even foot problems. This program addresses the root muscular imbalances driving the misalignment, not just the joint itself.
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Your Program Guide
12 weeks
Program duration
5x per week
Recommended frequency
~20 min
Per session
How to follow this program
Do one session 5 days a week. Each session takes about 18 to 20 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-4: 6 exercises, about 18 minutes. Weeks 5-8: 8 exercises, about 20 minutes. 6 new exercises come in, 4 drop off. Weeks 9-12: 8 exercises, about 20 minutes. 4 new exercises come in, 4 drop off. The other video in this program is an optional extra. Add it on days you have more time. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 6 exercises each session, about 18 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 18 min
Do these 6 exercises each session, about 18 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 18 min
Your routine each session
- 1Static Back
- 290/90 Hip Stretch
- 3Lateral Hip Opener
- 4Figure Four Stretch
- 5Glute Bridge
- 6Triangle Pose
Short on time? Do just 90/90 Hip Stretch, Lateral Hip Opener, Glute Bridge (about 7 min).
Phase 2ProgressionDo these 8 exercises each session, about 20 minutes. 6 new exercises come in, and 4 you have already learned drop off your list.
Weeks 5-8
8 exercises
about 20 min
Do these 8 exercises each session, about 20 minutes. 6 new exercises come in, and 4 you have already learned drop off your list.
Weeks 5-8
8 exercises
about 20 min
Your routine each session
- 190/90 Hip Stretch
- 2Glute Bridge
- 3Hip Flexor Lunge Stretch New
- 4Bird Dog New
- 5Dead Bug New
- 6Single-Leg Balance (Eyes Open and Closed) New
- 7Hip Hinge (Bodyweight Deadhinge) New
- 8Child's Pose New
No longer in your routine: Static Back, Lateral Hip Opener, Figure Four Stretch, Triangle Pose. You have learned these, so keep them for days you want extra work.
Short on time? Do just Glute Bridge, Bird Dog, Dead Bug, Hip Hinge (Bodyweight Deadhinge) (about 7 min).
Phase 3StrengthDo these 8 exercises each session, about 20 minutes. 4 new exercises come in, and 4 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 9-12
8 exercises
about 20 min
Do these 8 exercises each session, about 20 minutes. 4 new exercises come in, and 4 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 9-12
8 exercises
about 20 min
Your routine each session
- 190/90 Hip Stretch
- 2Pigeon Pose (Hip Opener) New
- 3Glute Bridge
- 4Single-Leg Glute Bridge New
- 5Side Plank New
- 6Bird Dog
- 7Hip Hinge (Bodyweight Deadhinge)
- 8Split Squat New
No longer in your routine: Hip Flexor Lunge Stretch, Dead Bug, Single-Leg Balance (Eyes Open and Closed), Child's Pose. You have learned these, so keep them for days you want extra work.
Short on time? Do just Glute Bridge, Single-Leg Glute Bridge, Bird Dog, Hip Hinge (Bodyweight Deadhinge) (about 7 min).
Optional extras
Not part of the daily routine. Add one on days you have more time: Supine Groin Progressive.
Do any of these sound familiar?
- Pain deep in one or both hips
- Hips that feel uneven when you stand or walk
- Clicking or popping in the hip joint
- Groin tightness that stretching doesn't resolve
- Lower back pain on one side more than the other
Why this happens
The root causes behind hip alignment program.
- Tight hip flexors and TFL on one side pulling the pelvis into rotation
- Weak glute medius failing to stabilize the pelvis during movement
- Prolonged sitting creating chronic asymmetry in hip flexor length
- Foot and ankle dysfunction altering load transfer up to the hip
Why this works
When one hip sits higher than the other, your entire body compensates, the spine curves, one shoulder drops, and the muscles on each side develop differently. Most hip pain, IT band tightness, and sacroiliac joint issues trace back to this imbalance. This program uses unilateral corrective exercises to even out the discrepancy and restore symmetrical loading through the pelvis.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
15 more videos included with purchase.
Unlock all 17 exercises
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Unlock all exercises, $97Key exercises in this program
Learn about each individual exercise in detail, with instructions, common mistakes, and variations.
Frequently asked questions
Can uneven hips cause back pain?
Yes, it's one of the most common causes. When one hip is higher or rotated forward, the lumbar spine compensates with a lateral shift or rotation, creating chronic compression on one side.
Do I need an X-ray to know if my hips are uneven?
Not necessarily. You can check by standing in front of a mirror and comparing the height of your hip bones, or lying flat on the floor and checking if one leg appears longer. X-rays are useful for ruling out structural leg length discrepancy, but most hip asymmetry is functional - meaning it is driven by tight and weak muscles, not bone.
Can this help with hip impingement (FAI)?
Yes, carefully. Hip impingement is often worsened by the hip being rotated or tilted into the impingement position. Correcting the pelvic alignment takes pressure off the joint. Aggressive deep hip flexion exercises are avoided in this program.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 17 corrective exercise videos
- Targeted exercises for left-right hip imbalance
- Left/right imbalance correction exercises
- Lifetime access on any device
- 30-day money-back guarantee
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