🦿 Hip Pain & Stiffness
Glute weakness / hip instability
Lateral hip ache, poor single-leg control, knee caves in on squats.
10 glute bridges before you sit down each morning.
'Sleepy' glutes cause the ache; 30 seconds of activation primes them for the whole day.
Move — the mechanics that fix it: Glute activation + strength
Clamshells, monster walks, hip thrusts, single-leg work 3×/week.
- Bent-Knee Hip Raise
- Flutter Kicks
- Glute Kickback
- Inchworm
Fuel — foods to fuel it
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
- Salmon (cooked) (local SG)
- Sardines (canned in water) (local SG)
- Eggs (2, whole, cooked) (local SG)
- Greek yogurt (plain, nonfat) (local SG)
Daily nutrient targets: protein: 130g (goal), kcal: 2400kcal (goal)
Stack — evidence-ranked compounds
- Creatine Monohydrate — ★★★★★
- Collagen Peptides (+ Vitamin C) — ★★★★☆
- Caffeine — ★★★★★
- Omega-3 (EPA/DHA) — ★★★★★
- Vitamin D3 (+ K2) — ★★★★★
- Whey / Casein Protein — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes hip pain & stiffness?
Glute weakness / hip instability. Lateral hip ache, poor single-leg control, knee caves in on squats.
What exercises help hip pain & stiffness?
Key movements: Bent-Knee Hip Raise, Flutter Kicks, Glute Kickback, Inchworm.
What should you eat for hip pain & stiffness?
Foods that support it: Chicken Breast (steamed, no skin), Fish Soup (sliced, with rice), Salmon (cooked), Sardines (canned in water), Eggs (2, whole, cooked).
What supplements help hip pain & stiffness?
Evidence-ranked options: Creatine Monohydrate, Collagen Peptides (+ Vitamin C), Caffeine, Omega-3 (EPA/DHA), Vitamin D3 (+ K2).