Fixing Hip Alignment Starts Here

If your hips are out of sync, everything else pays the price.

Knees, back, feet, posture, even the way you walk or stand still—all of it links back to how well your hips are aligned and working. The problem is, most of us don’t realise our hips are the issue until something else starts hurting.

What does “hip alignment” even mean?

It’s not about perfect symmetry or having hips like a Pilates instructor.

It’s about how your pelvis sits and moves when you walk, squat, stand, or shift your weight. Ideally, your hips:

• Sit in a neutral position (not tilted forward or back)

• Move freely in multiple directions

• Stay stable under load (e.g. lifting, lunging, or single-leg work)

When things go wrong, we usually see:

• An anterior tilt (pelvis tipping forward), often from tight hip flexors and weak glutes

• Asymmetry between sides, leading to compensation and overuse

• A lack of control in rotation, making movements feel “wonky” or unstable

• Glutes not firing properly, which puts more stress on your lower back and hamstrings

So how do we fix it?

Not with one stretch or a magic drill, but by consistently training:

• Mobility to open tight areas (especially hip flexors, adductors, and glutes)

• Control through slow, deliberate movements

• Strength in the muscles that support your pelvis: glutes, core, hamstrings, and even your feet

This week’s 'Pain Free Project' mission

You’ve got a solid mix of all three, mobility, strength, and control. That’s on purpose.

Each session this week is part of the fix. Whether it’s mobility for the adductors or a strength drill that fires both glutes and core, it’s laying down better patterns. And the more consistent you are, the more your hips will thank you.

Pay attention to how you move, not just what you’re doing. That’s where true alignment starts.

Want to join the Pain Free Project? Contact us today angela@wearesimplyhuman.co.uk