Free challenge for women 25+

Looser, happier hips in 10 minutes a day

A free 5-day email challenge for women 25+ whose hips feel stiff in the morning, achy after sitting, or tight when they bend to put on socks and shoes.

Learn why hips get cranky, do a simple hip self-check, then move your hips in new directions, learn the hip hinge, build side-hip support for easier walking, and finish with one 10-minute routine. At home, with a chair, a towel, a wall, a broom handle and a light band if you have one.

5 days
10 minutes a day
Free, unsubscribe anytime

Your 5-day plan

5-Day Hip Reset for Women

One short email a day, one step at a time.

1Why hips get cranky10 min
2Move in new directions10 min
3The hip hinge10 min
4Side hips and walking10 min
5Your 10-minute daily routine10 min

About an hour of reading and practice across the week, and you finish with your 1-10 starting numbers, a 2-minute hip self-check, four mobility moves, a broom-handle hip hinge, four side-hip moves and a 10-minute daily routine.

The 5 days

5 days from stiff hips to a daily routine

The order I use as a corrective exercise specialist: understand and check first, then restore movement, then teach the hinge, then build side-hip support, then make it a habit.

Why hips get cranky

Sitting, less variety of movement, weak glutes and age-related changes, a full safety note, a 2-minute hip self-check and your 1-10 starting numbers.

◷ 10 min

Move in new directions

Knee drops, 90/90 sitting and switches, standing hip circles at a chair and gentle rock-backs.

◷ 10 min

The hip hinge

The broom-handle hinge, wall taps, standing hip extension and a staggered-stance hinge for your glutes.

◷ 10 min

Side hips and walking

Seated press-outs, a towel squeeze, a wall side press, standing hip hitches and walking comfort tips.

◷ 10 min

Your 10-minute daily routine

Everything in one routine, sitting and sleep habits, when to see a doctor or physical therapist, and your retest.

◷ 10 min

By day 5 you have

Your 1-10 starting numbers and a simple hip self-check
Gentle mobility moves for rotation and side-to-side
A hip hinge you can use every time you bend
A 10-minute daily routine and clear signs for when to get checked

Is this hip challenge for you?

Made for women 25+ whose hips feel stiff when they get out of bed, ache after a long stretch of sitting, or feel tight when bending down. Everything is gentle and done at home.

If you have a recent injury or surgery, a hip replacement, osteoporosis, arthritis or a heart condition, or are pregnant or postpartum, get your care team's OK first.

Right now

Your hips feel stiff and achy

Your hips feel stiff when you get out of bed
They ache when you stand up after sitting
Putting on socks and shoes takes more effort
You only think about your hips when they hurt

After 5 days

You have a simple hip care habit

You know why your hips get stiff and achy
You have easy moves for mobility and your glutes
You know how to bend from your hips
You know when to see a doctor or physical therapist

Coach Luke

Trainer and nutrition coach for women 25+

I am a NASM-certified personal trainer with CES (corrective exercise) and PES credentials, a NESTA nutrition coach and a former collegiate track athlete, with 20+ years in health and fitness. Stiff, achy hips are one of the most common things corrective exercise helps people move better around.

These five days keep it plain and practical: small daily moves, no products to buy and no quick-fix promises.

No cure claims or 5-day fixes, just honest practice
Gentle moves in your comfortable range
Clear notes on when to stop and get checked

Free 5-day challenge

Happier hips start here

Day 1 lands in your inbox a few minutes after you sign up.

Free. Unsubscribe anytime. I never share your email.

This challenge is general fitness education, not medical advice, and it does not diagnose, treat or cure any condition, including arthritis or other hip problems. Move gently, in a comfortable range.

Stop and get checked promptly if you have sudden severe hip or groin pain, pain after a fall or injury (especially if you can't put weight on the leg or it looks shorter or turned out), a hot, red or swollen joint or a fever, a painful, swollen or warm calf, or pain spreading down your leg with numbness, tingling or weakness. New trouble controlling your bladder or bowels needs urgent care. Call 911 for chest pain or shortness of breath.

If you have a recent injury or surgery, a hip replacement (follow your surgeon's movement precautions), osteoporosis, arthritis or a heart condition, are pregnant or postpartum, or have a history of an eating disorder, please talk with your doctor or a physical therapist first. Never change medications to fit a workout.