Standing Strong: A Yoga Sequence to Strengthen Your Hips
If your hips feel stiff, tight, or just a little off, you’re not alone.
Many of my students come to yoga not just because something hurts, but because something doesn’t feel quite right. A little tension when getting up from the couch. A pinch when stepping out of the car. Or that lingering “locked up” feeling after a long walk or a long sit.
This week’s practice is all about standing strong…literally.
We’re using simple tools (a yoga block, a strap, and a chair) to help activate key muscles around the hips, glutes, and pelvis. These areas play a big role in both hip mobility and low back support, especially as we age.
And we’re doing it in a way that’s mindful, doable, and designed for your real-life body.
“Tight hips aren’t always about needing more flexibility. Sometimes, it’s your nervous system asking for support.”
Mikah Horn
This kind of sequence is one I come back to often with my students in Lifelong Yoga Online, because it builds strength in all the right places, without pushing too hard.
Why strength matters for hip and back pain
Here’s the thing: tight hips often come from weak hips.
When muscles like the gluteus medius (your outer hip stabilizers) aren’t doing their job, other areas—like your low back, knees, or even feet—start compensating. That can lead to pain, tension, and the kind of movement patterns that just don’t feel good anymore.
This class is designed to:
- Strengthen inner and outer hip muscles (hello, stability!)
- Build awareness of pelvic alignment and balance
- Gently challenge your coordination and control, without overwhelming you
And yes, we’ll sneak in a little ankle and knee mobility too. Because the body is one beautifully interconnected system.
What you’ll practice in this sequence
We start with variations of Chair Pose (Utkatasana) using a block and strap.
- The block activates the inner thighs
- The strap lights up the outer hips
- Holding and shifting in and out of these shapes builds real, functional strength
Later, we add some gentle single-leg balance work (great for glutes and stability) and a standing airplane variation that teaches hip control through movement—not momentum.
We finish with Skandasana (side lunges) to explore hip and ankle mobility in a way that feels freeing and fun—even if your knees aren’t thrilled about deep squats.
“Hip stability is what helps you feel confident standing, walking, and moving through daily life.”
Mikah Horn
These kinds of movements show up in different ways throughout my classes in Lifelong Yoga, my online membership—not because they’re trendy, but because they support how we actually move through daily life.
Gentle doesn’t mean easy
Sometimes “gentle yoga” gets a bad rap, like it’s too easy or doesn’t do anything. But the truth is, gentle doesn’t mean passive. And strength doesn’t have to mean strain.
“Gentle doesn’t mean passive. And strength doesn’t have to mean strain.”
Mikah Horn
You don’t need hour-long workouts or intense routines. You just need a few minutes of smart, supportive movement… repeated consistently.
Want to support your hips even more?
If hip stiffness or low back tension is something you’re working through, I’d love to invite you to my free masterclass:
Yoga for Healthy, Pain-Free Hips + Printable Pose Guide
In about 20 minutes, you’ll learn 5 of my go-to poses for improving hip strength, mobility, and comfort—plus a printable guide you can keep nearby for quick reference.
Whether you’re brand new to yoga or just looking for a practice that honors the stage of life you’re in—I hope today’s class reminds you:
You’re not broken. You’re adapting. And you’re more capable than you think.
