Hip Impingement Exercises You Can Do at Home


Doctors, WebMD, and so many other health-related websites will tell you to rest, use ice, and take NSAIDs to help your hip impingement. We disagree. A hip impingement can be fixed through increased body-awareness and alignment. And if you’re considering surgery for a hip impingement, know that surgery does not fix the root cause, which is often the misalignment of your pelvis and your thigh bone.

If you want to learn how to fix your hip impingement naturally without surgery (and by naturally we don’t mean by taking herbs you guys) keep reading.

What Is Hip Impingement?

Hip impingement is a misaligned position of the hip that causes the femur bone to collide with the hip socket, and compress the hip labrum which is in between the two. Repeated over and over for hundreds to millions of repetitions can cause pin-point predictable wear and tear to the hip joint, which leads to labral tears, FAI, Cam & Pincer,  osteoarthritis and a hip replacement - if not addressed.

Cause of Hip Impingement

Interesting research and MoveU’s Founder Dr. Mike’s own experience working with 15,000 patients indicate that those with hip impingement have an extra 5 degrees of anterior tilt - which is about 33% more than normal hip tilt. Several studies also support Dr. Mike’s data  This can be fixed through specific alignment and strength exercises that you will find in our MoveU app.

Anterior Tilt and Hip Impingement

Signs You Might Have a Hip Impingement

You may have a hip impingement if you feel any of the following:

  • Pinpoint hip pain near the groin

  • Low back pain when standing and walking

  • Hip pain with deep squatting 

  • Painful and limited hip flexion and internal rotation 

  • Groin or hip pain when rotating the hip

  • Hip stiffness

  • Clicking, catching or locking of the joint

Should You Consider Surgery for a Hip Impingement?

There has been a 600% increase in hip replacement operations over the last decade, yet there is little if no evidence to back up these procedures - and researchers are urging the medical community "Hey, guys...slow down!" From Dr. Mike’s experience, he has yet to meet someone who has had this operation that is satisfied with the results years after the procedure - particularly since the operation only addresses the symptoms of the issue and not the root cause. Imagine getting major surgery and finding out it didn’t actually help your hip impingement!

Will Exercise Fix a Hip Impingement?

Understand that exercise is not going to fix your hip impingement, so stop counting sets and repetitions while you sing along with AC/DC. The following exercises we recommend below, if performed mindfully, will help you gain awareness of your alignment so you can learn how your hip and femurs need to be aligned in order to move through their ranges of motion without impinging. The exercises below are training exercises for life!

How to Fix a Hip Impingement Without Surgery

The realignment path to an un-impinged hips looks like this:

  • Reduce the excessive curve from your lower back.

  • Engage in deep core breathing training exercises.

  • Increase the outward rotation and abduction strength of your hips

  • Integrate all of these into bending, squatting, and lifting.

Hip Alignment MoveU Testimonial

After, you will want to learn the following: 

Reduce the excessive curve from the upper back by learning how to scapula scoop (realign your scapulas) and re-extend the upper thoracic spine (fix yo kyphosis)

Next, you will want to reduce the internal rotation misalignment in your femur by doing glute max exercises to outwardly rotate the hip, and glute medius exercises to prevent a hip drop and abduct the hips. 

Think of this path as progressive, when you reduce the low back curve through core activation and strength, then you move to learning to use and strengthen your glute max and glute medius to further reduce your pelvic tilt, and also better align the hip in the socket. The knowledge and awareness you gain, you then carry it over to the next area until you are strong and aware from your feet to your neck! Eventually, you will be able to easily maintain awareness and alignment to all joints in the body for pain free movement with ease.

How to Get Started on Fixing Your Hip Impingement

We created a detailed path on how to fix a hip impingement inside our MoveU membership. You’ll begin with the Back and Core program, then move to the Hips and Glutes Program or the Shoulders and Arms program, then move to Knee/Ankle/Foot Program. We created these programs to be the only thing that you need to do to fix your hip impingement and live your life pain free.

Back to Blogs



Back pain managed

In just a few short days on the Back & Core program I saw a meaningful difference. I felt freedom from my back pain related to muscle spasms that I haven't felt in several months.

Nov 9


With the revamp of the app, they are constantly working to make it the best version of itself. They take ideas and suggestions seriously.

Oct. 6

Knee pain is fading

I started using MoveU because I had nagging knee pain that bothered me when running, biking, skiing, etc. It was really bumming me out so I decided to try MoveU Knee, Ankle and Foot Program. I am about to finish week 2 and my knees already feel much better!

Nov 6

Comprehensive and engaging

The programs cover how to balace the whole body to minimize (or ward off any future) pain that’s caused by poor alignment. There’s an overall upbeat tone in the videos that makes you want to try your best.

1y ago

Better than physical therapy

MoveU is a great program and worth the subscription. I've used it to supplement my normal weightlifting, cardio, and yoga. The monthly cost is about the same as one or two yoga classes, so it pays for itself. The app is very intuitive and well built. I'm glad to see they put in the up front work, and they are continually involved in the content. If you want to fix your issues at home, this is the best way.

Nov 6


To all the people that have tried every intervention. To the hopeless and helpless feeling. After all these years of disappointment with the healthcare system, there IS a solution. Dr. Mike and the Moveu Team are dedicated to get you into your healing journey. Not just the physical but also the mental - which is just as important. I love how different this program is from everything else I have ever tried. Love you guys.

1y ago

Excellent Program

This is the fix for the long haul and I preach it to my family and friends. Going to a PT is great but they only work on the area your insurance allows which doesn't always fix the overall issue. Thank you Dr. Mike for creating this!

Nov. 30

Knowledge at your fingertips

Well worth the subscription. I am a chiropractor and I refer to this program for all of my patients. For every diagnosis Dr. Mike and his crew demonstrate an appropriate stretch and/or exercise along with the progression and regression specific to their level of recovery. I highly recommend this app to anyone interested in treating musculoskeletal ailments whether it be your own or your patients. It's one of the few apps purchased that I feel I got my monies worth and more, you won't be dissapointed.

1y ago

I appreciate MoveU

I have a bulging disc and I am very appreciative of this program and the knowledge I have gained on how body mechanics are all connected and what things to do to get better. I also feel the people really care about their members.

Nov 13

Most supportive and effective tool

This app is super easy to use. Love that I always have my videos with my on the go and the support from the coaches and community is invaluable along the way. Working through 4 herniated discs and it's the first program where I'm feeling hopeful and confident!

Feb 12

Loads of content

Great app! So much info to help you get to know your body and help you find your best alignment! Better alignment means less pain and more gain in life! MoveU has it all if you are willing to take responsibility for your own body.

Nov 11

Easy to use and interactive!

The app is clean, concise and very user friendly. On top of that, the coaches are extremely active on the community forum, giving you quick advice on questions you may have. Great interface!

1y ago

It works!

I love this program, and I'm not easily impressed. They know their stuff really well and it's designed in a great way with how it progresses. The core is especially a game changer.

Mar 11

Get out of pain - the ultimate solution!!

I signed up for MoveU because I had this nagging pain for years with absolutely no way of fixing it because no one ever broke it down and showed me how to understand my problem. I love the short classes was well as the deeper live classes. I believe that I'm a lifer and it's one of the most important subscriptions I pay for in my life.

Mar 18

Your very best version just a MoveU away 🙌

All in one app, to realign and reset your whole body. In the most natural, gradual, and far from the invasive way. I have been a walking injury from sports for 30+ years...I never thought I could find an integral solution.

1y ago