Hip, glute, core workout for beginners *follow along* - at home workout for seniors and beginners 

Get healthy hips with the Healthy Hips 1 program: www.uprighthealth.com/healthy-hips 💪 And if you've been told you have FAI, check out the FAI Fix at www.thefaifix.com

I am the mother you didnt know you had. Please make more videos to build on this one for all your mothers. Good son.

I’m really impressed with this video! I’m 40, I’m very active; I run, cycle, I have a physical job. I have suffered for years with glute pain and a weak hamstring that I ruptured playing rugby. All these weak muscles have started pulling on the muscles and tendons surrounding my hip and back. When I did this workout, I could feel the muscles I needed to work on turning on, in the right way for the first time. I recommend this video not only to those who are elderly or recovering from long-term illness, but to anyone who suspects they aren’t training the musculature surrounding their hips right. Thank you for this.

Never thought one day Matt is gonna become that one of a kind "fitness guru" who beats up all those fancy folks showing "routines for beginners" that have nothing to do with real people and their limitations! I'm not at the beginners level althought I've got my issues and it gets me upset when I can't execute those "beginners routines". I keep admiring your humanly approach, indepth knowledge and great guidance you provide us with! Thanks a ton!

I workout every day, and I loved this. Sometimes it’s really great and humbling to go back to basics. I’m 61 and all I want is when I’m in my 90s I’m still moving freely and pain free. Thanks for this. Good luck to your mom with continued improvements.

26 years of age here and you don’t understand how helpful this is…I’ve had depression and anxiety for so long and it’s caused me to stay home and sleep a lot. It got to a point where my body was so weak when I attempted to get active again and skateboard I fell and couldn’t walk without a crutch for a month because of a hip contusion. I realized because I hadn’t worked out or stretched my body was prone to getting injured easier. Now I deal with sciatica and heel pains. I’m currently on a journey of healing and becoming mentally and physically stronger. This is a great workout and after 4 days of doing this along with a stretching routine I feel better then the day before. Thank you!! Seriously!!

I am 69 years old. My entire body has had limited flexibility my entire life, I love your videos. Thanks.

I'm almost 70 years old with mild to moderate arthritis in my hips. I started experiencing constant pain in my hips about 3 months ago. I've seen 3 orthopedists, 2 of which recommended hip replacement surgery. The third sent me to a spine surgeon for flat back syndrome. I'm going to try your programs before I do anything else because I DO NOT want to get surgery! I'm glad to hear you addressing the issues that older people face. Fingers crossed this works!

This is such a lovely empowering video for those of us who feel embarrassed from the fact even basic exercises are too difficult. This really builds up confidence and fitness for everyone. Thank you

You a star helped me alot in my Stroke Recovery upto almost 100% Recovery

I deserve the book because it took me 3.5 years to watch this video which I badly needed a decade ago. Btw- you have the best videos on RU-vid for fitness that actually make sense. Thanks

Thank you for this. I just became the primary caretaker of my 2 grandchildren, as of 9/2022 they're 3 and 4 years old. I was living a pretty sedentary life. I had been pretty fit and active when my kids were little, and did everything with them; Swimming, biking, climbing trees, hiking, etc. I got a desk job and did Uber after I became an empty nester, and single too, so I got out of shape pretty quick. I have been hoping to find just what you're doing for quite a while now. I'm so greatful you have done these videos. You're awesome, both for the videos, and for being patient, and understanding with your mom. So very awesome! 😁

"keep feeling for the hamstrings and glutes to pull that leg up". This is such valuable instruction. Thank you. So many times we are expected to copy the instructor on a follow-up routine without knowing what area is targeted and what the resulting physical sensation should be. Great detailed instructions and so valuable. Thanks. I just avoided knee surgery in part because of your channel. YAY!

I’m still hanging with you. Your videos are the best.

I watched many of your videos for some time now and this one is definitely my favorite. I appreciate the time and effort you put into making it. Please please please continue to address the issues of older folks doing these exercises.

Matt, could you please do some videos on how to strengthen our feet? I just watched another UH video and you talked about the importance of bare feet and having strong feet and not feeling like I need big burly boots on all the time. Thanks so much for what you do. It's not just the exercises, it's the mindset that no matter what age we can be strong and flexible.

I‘m literally a 28-year old guy, starting to run again after a long pause, and I use this workout to help with my painful IT-band. Love your positive, humorous character!

Hey Matt. Came across your channel a few weeks ago. My mom is 77 yrs old & can't manage to get out of the bath by herself. You are an absolute Saint. The Universe knew I needed help with my mom but I didn't know where on earth to start. Thank you for sharing your wisdom. May you be blessed with all the abundance your hart & soul desires...

I love your exercises I’m 79. I like your directions. We need more for senior centers whey they sit all day being entertained

thank you for the tip to pull your feet and elbows towards each other in the plank. that helped so much!!

I was doing so well with my plank until the "cat video statement" was made and I fell to the floor laughing! My 86 year old mother in law and I are doing this together. Thanks for thinking of our older generation who want to stay active here. Bless you.

Thank you so much for this great video! What a lucky mom to have such a loving and caring son!

This came to me at a perfect time. I'm 63, still working physically as a landscaper/gardener but have noticed changes in my balance etc. I will do these regularly.

Also for awareness of engaging ab muscles. Your "Zombies trying to pull out your guts, " metaphor has helped me determine what I should be feeling better than any other advice. Brilliant and entertaining.

You are sharing various source of wisdom to others, great love for others mean to humanity. M.Subrah

Thank you SO much for this incredible video! It is exactly what I needed. I've been struggling with hip/back/glute imbalance and pain for years since I spent the last decade dedicated to everyone and everything except physical strength. LOTS of driving and time at a desk. More intense work outs on Beachbody were not feeling good, but this is perfect for rebuilding essential muscles. THANK YOU!! 😊

Thank you so much for being so understanding of us lazy butts and thanks for pushing us to get stronger even if it's hard to see💞👌

I love your videos. I'm in my 20s but stuggles with chronic illness and then global pandemic can make you really sedentary. All of the "beginners yoga for core strength" were too hard for me and I was kind of beating myself up and thinking it was my fault that no one had ever taught me how to exercise. Thanks for meeting me where I'm at! These videos have really helped me build awareness about how to move better and get stronger.

DUDE YES. After years of long commutes and a desk job, my hips are so tight it feels like I can hardly walk sometimes, and I'm only 30 years old. I've had this video queued up on my laptop but have been doing routines from other channels instead. NO MORE! This video was literally everything I've been looking for. Such a great classic down to basics sequence that was totally manageable while leaving me motivated to improve. Thank you so much! I will be continuing this video every day and doing more of your routines! So happy I found this.

i've been working out to this video for some time now and my hips and joints around my legs feel so much better. i always love when i hear you say you created the workout for your mom. in a recent video, you said something like "when my mom was alive"...i am so sorry to hear of your mom's passing. my mom died this past year, and i hope your memories of your mom keep you feeling her love--as mine do. take good care, and thank you once again for these transformative videos. 💕

61 years young with various oldie parts that grumble and fuss, but the DNA is ready to go for the gold ... totally willing and ready to rock it!

i'm a hunch back of norte dame, I really need a copy for me back

The best tip of this,workout was during plank to ‘pull’ knees/feet to elbows. What a difference! Thank you!

Your follow along routines are magnificent. Do more please, I like a lot. Thank you 😊

I usually never comment on RU-vid but I have to make an exception. I'm really thankful for this video, although you already saved me with fai fix and I have bought some of your programs. This video like the videos of your colleague from strength side really help. I have read many books including all from katy bowman and listened to all her podcasts episodes while I was walking. But the exercises to follow along are better than that, because the hints not only show you how to do the exercise but also to free your mind and focus in the feeling you teach. It is somehow like meditating and your mind does not go to other places. Thx Pd: the arrows are also really helpful. I think I have been cheeting my whole life in the planks, doing the motion from knees and elbows was really exhausting in the abs even in that easy version.

i somehow went from 39 straight to 63, (go figure) and super tight hips/groin pain followed me. ugghhh, your videos (i especially love this follow along you did for your mom...sweet, sweet son) have been my saving grace! i cannot thank you enough! while i have been doing these since the pandemic started, i recently started a "strengthening" regiment, so i am doing one of your routines daily along with others. just a suggestion on these follow alongs, which i love, perhaps you could do all one side and then the other to maximize the exercises. i feel i lose something in the transitions, and tend to bop my knees or elbows because i am trying to do them quickly. (bruises to show for it 😊) just a thought... p.s. your sense of humor and corny little gifs are a crack up...love giggling through my workout. 💕

Just found this. :) As a "pre-senior" (I'm 51) with pretty bad fibromyalgia, finding exercises that don't absolutely KILL my, well, everything, has been virtually impossible. I've just accepted that exercise = tear-inducing pain. But, my goal is to get slimmer and stronger in hopes it mitigates my severe fibro down to just 'regular fibro'. .. Anyway, these are painful...but not as bad as running, lifting weights, jump rope, etc...which just KILL my hands and feet. I can't do them. :( But this? This is something I can do! :) .. THANK YOU!!! The pain is worth it (and tolerable...with a pair of T3's in my belly...but hey, whatever works, right! :) ).

I’m dealing with a hip and shoulder injury. This is a great workout for people rebuilding after injury. My favorite part is that you did this for your mom ❤️. One of the best gifts one can give - the gift of strength and flexibility. You’re a wonderful son!

This was the best routine I've come across for my weak hips, glutes and thighs, and that's after 3 months of PT. I would love it if you would make another follow-along video that built on these exercises just a tiny bit. Your down-to-earth encouraging personality makes you a natural at these types of videos. Thank you so much for all the information!

Thank you so much! You are so easy to follow and you are inspiring. I have improved so much from your videos. After 7 years of limping and pain, I have hope. Thank you for your generosity.

Love your videos. Been watching your videos for several days. Practicing your exercises. Oh my gosh, do I have a lot of strengthening work to do. You make all these look so effortless. But you are in excellent shape. I am determined to get better at doing these over time.

Bless u for letting your mum do the excise ...U are a good soul...Thank u

Omg! Thanks Mat !!! I so didn’t realise how imbalanced and weak my left side is until doing this - I’m 55 and wouldn’t even keep up with your mum!!!! so this gentle routine really felt like it was starting me back on track - after having an arthroscopy 4 years ago which DID NOTHING to help my hip pain I deteriorated further as disillusioned by pain and therefore lack of motivation even tho I’ve been an avid follower of yours after my op - I’m back in the fight tho as NHS is now looking at replacing my hip - Moreeeee follow alongs pleaseee - as means I don’t opt out … Thanks sooooo much for all your videos you really do change peoples lives!!! Xxx ps I didn’t bother to be funny as I got straight in there to buy the book which sounds spot on !!!

What I’d like to see: Inner thigh muscle building and strengthening techniques that prevent atrophy. I am 55yrs, ride my bike up very steep hills daily, have always had a trim muscular body, and have yet to see a series of exercises targeting that area that will quell the atrophy that is taking place in that area. Too old to ride horses, appreciate your help and thank you for the book referral !

This is brilliant thank you! Already done it 3 times and found it really helpful. If possible can you do an intermediate one for once this routine starts becoming a bit too easy?

I really like you and your videos! I am very active and will soon be 77 years old and you've helped me a lot.

I had TOS surgery. After surgery I found my own PT who was trained in PRI. I found my TOS was a distant manifestation of my jacked up hips. I’m slowly working on fixing all my imbalances. I found your channel and this video in particular is helping in addition to my PT. I’m 43 and have had four kids. To say I’m “out of alignment” is a serious understatement . Your philosophies are a fantastic supplemental to my PRI therapy.

Brilliant with a space around! 💫🤗💖

Forgot to say am 72, was a hardworking, OR NURSE, pushing, lifting patients and heavy instrument pans on cement floors for 42 years! Loved every minute of it, but paying for it today. Keep up your great videos!

Omg thank u so much I have felt so left out as a 5’9 260 pound women because no one is really doing things for us so thank u and it’s fun

I see many people benefitting from your exercise videos provided they have the knowledge to understand these are all great, easy core exercises. This guy knows his stuff folks! save the video and do the simple, easy exercises.

Deeply appreciate your follow along guidance video, please keep giving us such videos, it’s hard if it’s not follow along guidance to keep pausing the video, thanks again dear awesome man🙏🏻

I’m 29 I’ve just did this workout Vid.. I enjoyed it so much. Thank you

Hi Matt, I really like the follow along format and how you continue to coach us through the entire 30 seconds. After a few times I am able to keep up and it is not too fast. One thing, please use the subtle "ding" or "pop" sounds consistently at the end of each 30 seconds. Frequently my head is down or looking away from the tv and I miss the transition. Thanks again!

Thank you so much .. it's very nice work-out..

I am a 41yo with horrible firing patterns/compensation after years of insane training. I also appreciate this.

I used to do jazzercise seven or eight times a week and I loved it I just loved the camaraderie I loved it all and then a FedEx truck ran into me backed into me and destroyed my car and gave me a concussion and it's been an uphill climb ever since but I love your videos thank you so much you really do a good job at explaining and it really works what you tell us to do

Thank you so much! Could you also show something like this for the upper body? Can't wait☺

You're my fave Matt! I'm nowhere near 76 years old, but I adjusted your exercises (and/or length of time) to fit my level, and I FELT my muscles firing (thanks to your specific adjustment tips), and it felt SO GOOD! Thank you so much :-)

Thank you so much for making this video. I've been doing it for the last 3 weeks and the pain in my hip is absent. Thank you!

For older people sore tight muscles yes,, but can you discuss Fascia and how it connects and affects the entire body and chronic pain? Thanks brother.

Amazing workout! Not a senior but I really enjoyed this during recovery from a microdiscectomy

Dear Matt I have been watching your videos for quite a while but now oh my legs are weak My hips are weak and I love this video you did for your mom and I love the follow along actually I love all of your videos they're really great I just need to be more dedicated but also I do swim about five times a day no I'm sorry five times a week or more and I swim about $500 or 600 yd but and I'm 83 and I love love love this video thank you very much❤❤❤❤❤❤

This is where I'm starting. Thank you so much. Starting at 30% first week. Just turned 70. Just getting over bruised tailbone the past couple of months. I've been walking 3 miles every other day, but too much too soon. Need strengthening first. Patience isn't my strong suit. I have a desk job. When you get older, it doesn't take long to get out of shape. I'm finding I've lost core and upper body strength when I need to hold good posture when walking.

Thank you for the follow along, I am one of those people who find them immensely helpful. While I do enjoy the more focused, in-depth video types to gain knowledge, it’s the follow-alongs that actually get me moving and working out. I realize I can conjure up a routine on my own, but but I rarely get inspired to do so, and often get distracted when I when I do. I like the follow alongs bc it’s easier for me to get in the groove. Maybe bc I was in gymnastics as a little kid, and so much of that was the class “following along” whatever the coach was doing. Also, I don’t know why, but I like hearing about your mom!

Great workouts. Your Mom doing this is an inspiration for other elderly women and men.

Hi, thanks so much for this video. Though it is for very beginner, it is challenging enough….😅 But, the improvement your mom mades really encouraged me.. Thank you!

Wonderful ! Stop working out you have help me to get my -- back to workout I’m 63 !! 💃🏻💃🏻💃🏻never to Late you great !!👌👏

Follow alongs of about 20 minutes is brilliant!

Discovered Upright Health a few days ago Just what I needed so happy I’m going to be a big fan ❤❤❤

Everytime I watch this I am filled with love and gratitude for you. Thank you!

Thank you so much! I'm recovering from a foot fracture and really needed this.

Thank you for the follow along instructions.. it motivates me to do the exercises every morning.

Really helpful for people with weak hip and lower back like me. Thanks a ton, Matt!

Thank you! I know the title says for seniors and beginners....but this also helps for right after I wake up in the morning as a pre-workout. I swim and this really helps get the lower body aligned so I can swim straighter. Thank you again.

Second time through this workout. Love it! Amazing results. Woke up this morning with no hip/back pain for the first time in over a year. 🙏🏻 thank you!

Thank you! Thank You! Thank you! I have suffered with so many limitations from injuries over the years and I'm now starting to see some relief and strength once again in areas of my body that I thought I would never regain. Planks are extremely hard for me as I have a very week low back and then each shoulder is very week too (both shoulders rotator cuffs were shattered). I am enjoying doing a blank (very weak positioning but I'm doing them).... I cried after I was able to position myself in the "early stage position" (knees bent)... I always thought that was "cheating" when attempting to do position myself to do a plank. I so greatly appreciate the modified positioning w/instructions and [the permission] to modify until we gain endurance, stamina, and strength at our own unique stages of the workouts you provide. Keep up the excellent work to instruct the world on how to stay mobile and encourage our bodies to reignite the muscle groups that end up either stalling out or merely quit firing and working as they should as we age or after injury (at any age). I'm exercising more consistent, diligently and routinely each day. I haven't been a very active person since my younger years and even then I wasn't very athletic. The videos encourage me to do the work because of the modifications and the level of understanding you yourself has to be able to instruct and teach slowly to encourage rebuilding strength. Oh I should relay -- I had a physical therapist on mice give me "Permission" through her instruction, to do some beginner exercise positions while lying on my bed -- just until I gain the strength (for certain positions that require lying down or kneeling). I transition to a mat on the or ground once I feel by muscles and body are ready. I just have never tried doing even a beginner position for a plank while on my bed -- but it worked and because it worked I know once I develop much better muscle strength I will be transitioning to a mat on the floor to obtain the full effects of the stretch.

These exercises are perfect for me being around the same age as your Mom. I am fairly strong in arms but waist down have to rebuild as 12 years of back pain and 5 years avoiding back surgery! Thank God I didnt go that route! These are good and my hips are already feeling a little less painful. Thank you so much! Again clear and concise!

Love this follow along video! Will do all of them. In my 60’s and after multiple surgeries on feet and hip, I need help! Love your jokes too. Thank you! Keep up with these please.

Thanks so much for this! I’m a young guy, ,18, but I’ve had hip issues for a long time now. For the first time in years I really felt some of the tension fading away and some strength building.

I just found you today! I did some of these exercises as well as the asian squat first. (btw my husband is black, and he always used to sit in the asian squat, I did not understand how that could possibly be comfortable, but he really was at rest doing it, so I tried to do it today, it's really hard). I have been suffering from hip pain, sciatica pain for 13 months! In March of 2022, it became almost debilitating. I kept praying and trying to work it out. I also went to a chiropractor 2-3 times per week for 3 or 4 weeks. It stopped hurting around Mar 21, for 3 weeks. Then I got a job and I couldn't go to the chiropractor. It was fine for 3 weeks like I said then it started coming back. 3 weeks ago, it started hurting so bad, I didn't know what to do. But I am determined to get past this. These few exercises have my right hip feeling better already. The muscles are tired, but they feel good. Thank you so much. (I'd found a few exercises the other day that helped, but these are a great addition). We'll see if I'm sore and hurting tomorrow! lol I am encouraged. I am 52 yrs old and I've never had an injury before. I can't be unable to walk, so I'm trying everything I can. I've been saying for the past 2 years, this is the weakest I've ever been in my life. Any young people out there, never stop working your muscles out. Don't mess up your joints by doing a lot of running or things that are jarring to your joints, but use your muscles. Thankfully, I used to work out, so I'm counting on muscle memory to make this process go faster.

You hit the nail on the head in the first minute. 28 years old and haven't run ten feet in too damn long. insta subbed

Thanks so much for all this free helpful content. It’s given me so much hope in my road to rehab. ❤

The Follow along thing is super helpful. You're a good dude.

Awesome! Thank you so much. I've been having problems running. I'm 64 yrs old. These exercises gave helped me tremendously. You rock!!!

Thank you Matt! I'm your Mom's age and I really appreciate a work out that I can survive till the end. :)

I started exercising again after quite a long time. Your channel is very informative. Many thanks 🙏🏼

I love this great way to not over do in the beginning which is what I was doing. I will stop and start this program first before going back to the hard stuff, thanks Matt.

Really great exercices. Relieved my hip and lower back pain.

Love your videos (and I have the attention span of a ferret on speed). This workout seemed so easy (ha!), until the next day! I found it nailed the targeted muscles (ow!). The fact that your mom could do it was very motivating. Also, it makes a world of difference that you have suffered chronic pain, and been given the usual shpeal by the medical community (‘drugs, surgery, blah blah’). Disgraceful (but not surprising) that any medical professional would ‘diagnose’ your problem as ‘getting older, and worn out’ in your twenties! I’ve broken many bones over my life (elbows, jaw, ribs, pelvis, toes, sacrum). Took Methatrexate for a couple of years after being diagnosed with Rheumatoid Arthritis. Stopped taking it because joint pain kept getting worse. Changing diet and taking vitamins helped (particularly D3), but still had chronic, miserable shoulder pain. Your advice on strengthening the supporting muscles is the only thing that has helped, as has your video for waking up with back pain. Being freakishly flexible, my knees hyperextend alarmingly backward, do you know of any specific exercises that might help? Anyway, thanks! ❤️

Μy DNA has left me locked out and, though I keep knocking, there is no answer... I think this book is the answer I've been waiting for!

Im training for a marathon. I run and cycle. These sctually helped unlocked muscles that other exeecises couldnt. Im checking out your otjer videos

I am new to your channel but these videos help me with my knees , Thank you.

Thank you for this! I have medically de-conditioned due to a condition that kept me in bed for about a year and a half and really need easy workouts to get myself re-conditioned.

Thank you so much for this I needed it and started to do the core was difficult.

Thanks for this video. I have several imbalances and weak areas that following along with this might help.

This video is sent at the perfect time. Thank you. ❤️

Very good video, it gives me hope to improve my hips performance and it is very nice that you help your mother.

I loved this ! Thankyou !

Boy, do I need a copy of that book! I am looking for another source for paper cuts on my fingers, and I can surely get plenty by turning all those pages as I soak up information on improving my overall health and immune system to stave off possible infections from the above-mentioned cuts! Thank you!