Stop feeling overwhelmed and start making progress with your hips.

Get the guidance and clarity you're looking for on UprightLive!

Good advice is hard to find. And it's even harder to know how to apply it.

There are millions of websites spreading "fitness" information online.  You might recognize them as saying things like, "just do this one exercise and your hips will forever be happy!"

There are another few million sources spreading false myths about hip health. You've probably heard the old, "once you're past 20, your hips begin to permanently break down. And there's nothing you can do about it."

It can be overwhelming trying to piece together a workout that you feel confident in. And even then, it's hard to know if it's going to bring you closer to your goals!

You can search the entire internet for "hip exercises," "hip mobility," and "hip strengthening" and come up with hundreds of thousands of videos and blog posts​. 

And even if you somehow digest all those sources, you don't know what pieces actually apply to YOU. Or if it's even possible to make your hips healthier, stronger, and more mobile.

So you spin your wheels, and your hips still don't feel good.

We're here to help you and your hips - LIVE!





At Upright Health, we've been putting out online Do It Yourself hip programs since 2014. We've worked with thousands of clients from all over the world with hip challenges. 

We've worked with people with hip osteoarthritis, labral tears, chondral cysts, femoroacetabular impingement and dysplasia. And despite all those SCARY-sounding diagnoses, we've seen people make progress. 

A lot of people who fly from around the world to see us tell us the same thing.

"I'm just not sure what to do, so I want some individual help!" 

We've found that a lot of people face the same common hurdles. Some of these hurdles are nearly impossible to communicate about without a live demonstration. A live explanation just makes it easier for humans like us to understand an idea! 

And recently, we've started to see people begging us to do some fancy-schmancy thing called "live-streaming" to help more people around the world - without anyone having to get on a plane! 

We listened. 

UprightLive Hip Strength and Mobility Classes start September 2, 2019 at 7AM Pacific Daylight Time - LIVE

Be part of real classes with real people with real Upright Health coaching. Twice a week.

We know not everyone can fly to see us. We know not everyone has the time or money to work with us in person. And we still want you to have the chance to get great coaching. We want your hips to right and feel right! 

We've created UprightLive for motivated, dedicated people to join us for a REAL LIVE, ONE-HOUR hip strength and mobility class. 

Not just once - that's not enough time to learn about your hips. 

Not just twice - even Einstein couldn't learn enough in two hours.

But twice a week. Every week. 


I've seen a dozen physical therapists, trainers, or bodyworkers, but this is the first time I feel like I've left with a concrete plan that will actually address the root of my problems.

"I wasn't sure if the Healthy Hips workshop would be worth it for me because my hip pain is currently minor (thanks in part to watching the Upright Health videos on Youtube), and I am not a candidate for surgery, but I was so happy that I was able to attend this workshop in person!

Working with Matt and his team was wonderful. I love the team's holistic approach to movement. I've seen a dozen physical therapists, trainers, or bodyworkers, but this is the first time I feel like I've left with a concrete plan that will actually address the root of my problems.

I had several "aha" moments during the workshop that have subtly impacted the way I think about moving my body in yoga and throughout the day. After a month I have already seen a ton of improvement in my mobility and strength!"

Jackie ,

Consistency produces results.

Here's the thing. We teach workshops on Healthy Hips. We work with clients daily with hip pain. Our entire coaching team has a deep understanding of hip issues. 

We've seen successes. And we've seen failures. 

And we know whose hips improve and whose don't. 

The ones who improve are the ones who put in the work over and over again. 

When they hit roadblocks, they find a way around.

When they get frustrated, they focus on their successes.

When an exercise isn't working for them, they find out why.

When they feel unmotivated, they make themselves accountable. 

And those who fail to make progress?

They are stuck with fear and avoidance. 

If an exercise hurts, they allow themselves to think it's because they're deformed. Or have a disease. Or are too old.

If they feel sore after working new muscles, they get worried and decide to rest for three weeks. 

Doctors and physical therapists have told them they are permanently and irrevocably damaged - and they believe it. 

Upright Health coaching lays a foundation for success with your hip strength and mobility.

Here's what you can expect from these Hip Strength and Mobility Classes

trevor teaching about hips
  • One Hour Follow Along style classes live streamed to you twice a week
  • Get your questions answered in Real Time on the live stream
  • Video library of recent classes if you can’t attend the live stream
  • Expert exercise programming to unlock the potential of your hips
  • Workouts that improve strength, flexibility, and coordination in all planes of motion - no matter where you're starting from
  • Practical and principled approach that shows you how to apply mobility techniques for maximum effect (e.g. contract/relax stretching, loaded stretching, activation drills, etc.)
  • Coaching that helps you become independent and able to build targeted workouts for yourself

...I work in tense surgical situations. I need to be extremely detail-oriented without losing sight of the bigger picture for my patients. That’s something I need to do well, and it’s a skill I recognize in others.

I believe in what Matt is trying to accomplish — promoting a perspective that helps others heal in a safe and holistic way. I give Matt my highest recommendation as a man of character and compassion, and I support his mission without reservation.

~Dr. Nathan Waxer, D.O.

Two hours a week? I'm not sure I have the time...

time crunched man

Most of us spend the majority of our day not moving our hips at all. We are fighting an uphill battle when it comes to hip health. To have healthy, happy hips, we believe you need a minimum dose of movement.

Our basic guideline for clients is to do two hard workouts a week, and a small amount of work every day.

This format gives you two hours of healthy, constructive work for your hip strength and mobility. And it takes the guesswork out of how to do exercises and which ones to do!

And keep in mind that hip health involves many other parts of the body - not just the hips! The class will be focusing on the hips, but we will also be working on the spine, knees, ankles, and feet to keep the whole machine working

If your hips are bothering you, and you want them to feel better, you need to put in time and effort.

There are no shortcuts. 

Look honestly at your life.  If you cannot carve two hours of time in your week to focus on your body, then your first step is to simplify your over-scheduled and over-stressed life.

Two hours a week? Is that enough time?

Good question.

Like we said, our basic guideline for clients is to do two hard workouts a week, and a small amount of work every day.

Hard doesn't mean high intensity with heavy barbells and sweat dripping off your face. It means doing focused, constructive work. It means movement and exercise with a purpose. 

A small amount of work every day means taking stretch breaks and spending 10-15 minutes in the morning and evening moving your body into the positions you're trying to improve. Nothing crazy. 

Our lives streams take the guesswork out of your "hard days." So the only thing hard about your hard day are the exercises you're doing. 

And then you'll be able to pick and choose exercises to work on at a lower intensity during the rest of the week.

What's the format of the class?

trevor teaching about hips

An Upright Health coach will be leading a real live class with real people through a workout. We'll use the real people live in studio to demonstrate common issues and how to fix them. 

And we'll answer selected questions from online viewers about specific exercises as they come up!

You get real-time instruction and real-time interaction! 

What if I can't be online at 7AM Pacific Time for the live streamed classes?

You don't want to be awake at midnight? Your colleagues won't let you do a hip workout in the conference room? You'll be stuck in traffic? 

As an UprightLive subscriber, you'll have always have access to the recordings of the four most recent classes. 

So if you can't make it exactly on time, you can always watch the full replay at your convenience on your home computer, tablet, or phone.

And if you really enjoyed a class, you can always watch it again on your own time. 

And if you want to see an exercise done again, you can watch the explanation again! And again! And again! 

What equipment will I need to follow along at home?

The following things are 100% necessary

  • an exercise or yoga mat to cushion your knees, wrists, and elbows for ground exercises
  • a massage tool like a foam roller, lacrosse ball, or softball
  • a set of mini-resistance bands and longer resistance bands
  • a chair, stool, or wall to assist in more challenging standing exercises

The following things are nice to have:

  • ankle weights 
  • dumbbells in 5, 10, 15, 25 lbs. (2, 4, 6, 10kg)
  • kettlebells in 6, 10, 14, or more kg

The full list of gear with amazon links is here.

Who will be leading the class?

To begin, Upright Health's Lead Trainer Trevor Hash will be the primary instructor. In future classes, if a substitution is necessary, an experienced Upright Health trainer will be leading every class. 

My hips are really this going to be appropriate for me?

We've seen some really stuck hips. REALLY stuck. To get your hips unstuck, you need to move them. And that's what you're going to learn how to do with UprightLIVE - Hips! 

That said, if your hips are SO stuck that you cannot bear weight on one or both of your legs, this is probably not the program for you. You will likely be better off with individual coaching and attention before you start with this group format. 

You are always welcome to try UprightLive to see if it's a good fit for you. If you cancel within the first two weeks, we'll give you a full refund.

Is this going to be crazy expensive?

When you work with an Upright Health trainer one on one, it isn't cheap. As coaches and humans who won't live forever, we value our time highly.

If you want to train with any of us for four sessions, it'll cost you a minimum of $550. That's about a month of sessions. 

If you wanted to work with a coach twice a week for a month, you'd be paying over $1000 in that month. 

The UprightLive - Hip Membership costs you a fraction of that.

In fact, it breaks down to $12.50 per class. 

Your last dinner out probably cost more than that...

And this is going to be a lot more helpful than your last dinner.

Every time I think about the change this has made in my life I nearly cry.

I am 45 and I am 60+ pounds overweight. As a seasoned paramedic I know just enough about the healthcare system to be very skeptical and enough about kinesiology to be dangerous. I got one X-ray and was told to book an appointment with surgeon to discuss my “options.” I was beyond depressed as I started to prepare my fat body for intubation and invasive surgery. I was in a dark place man...

I found your youtube video on squats with a resistance band. While laughing, I tried it…I did 5 reps and my hip pain improved by 25%...Yeah 25%!

I bought Healthy Hip 1, and I am working through it, and IT IS CHANGING MY LIFE!

I went from needing a cane and walking less than 1000 steps per day to standing at my desk most of the day and 3-5000 steps at a time.

I was taking 2000 mg of Motrin every day to get through it. I have not taken anything for pain in WEEKS. In fact now when I’m in pain it’s a trigger to do the workouts.

My hips barely hurt while walking. Now they are tight when I have ben sitting too long.

Every time I think about the change this has made in my life I nearly cry. Since finding your program and eliminating almost all of my hip pain I have taken on a small workout routine and have committed to losing 50 pounds this year. I have lost 18 so far!

Jason P. Team and Personal Development Consultant

Become an UprightLIVE - Hip  Member!

  • Join us twice a week on live streamed one hour hip strength and mobility classes
  • Get expert coaching through tried and true hip flexibility and strength exercises
  • Discover which exercises work best for you - and how often to do them
  • Access the four most recent classes at your convenience and on your schedule so you can work on your hips wherever you are
  • Make progress on your hips with coaching and accountability from the world's experts on hip health

No sign up fees. No cancellation fees. Cancel anytime. 

How is this different from taking a yoga class? 

Yoga can be great for some people. The emphasis on flexibility can be the catalyst for great change.

However, we have had a lot of clients who have done years of yoga, and their hips have unfortunately ended up feeling worse than when they started. There are several high profile yoga celebrities who ended up with hip pain so bad they had to stop teaching or opted for hip surgeries to try to relieve their pain. 

Often the biggest cause of hip problems from yoga is too much emphasis on attempting to passively stretch for long periods. Flexibility is good, but control is crucial.

UprightLIVE - Hips focuses on flexibility AND strength so that you are able to move right and feel right in more positions. 

How is this different from taking a pilates class? 

Pilates can be great for some people - particularly for re-engaging the abdominals and some hip muscles. The biggest shortcoming we've seen in various Pilates programs is the lack of variation in positions and planes of motion. There's a huge emphasis on linear, front/back, side/side exercises. These are useful as a starting point, but the hips need more than that.

UprightLIVE - Hips will build your hips up to be able to go through a greater variety of ranges of motion and positions. It will also push you to safely build more strength and control in all those ranges and positions.

Do I have to be an athlete to do this program? 

You may be worried that the program will be too intense. Don't be.

This program is not a grueling boot camp style workout. It's about identifying weak and/or inflexible muscles and getting them back to the right strength level to balance out your body.  It's about learning how to move your body properly to keep your hips happy. 

All exercises will be shown at an easy level, a medium level, and a hard level. You'll choose what you're able to do, and do it at the pace you can handle. 

I'm an athlete. Will this be too easy for me?

hip stretching


Even though the class is not a grueling boot camp style workout, it will NOT be easy for athletes. We've worked with recreational, semi-pro, and pro athletes over the years. We've seen powerlifters and olympic style lifters. We understand what all kinds of athletes are doing on a regular basis.

We can very confidently say no matter what level of athlete you are, you'll find the workouts challenging to your hips in many, many ways. 

Am I too old to do this program?

While you may be concerned that old age and back pain are always linked, the truth is that age is NOT the determining factor in hip immobility. If age were the problem, you'd never see anyone over the age of 60 running or walking. You'd never see retirees enjoying their lives hiking or playing tennis.

The only role old age plays is that you have to be more respectful of your body's capacity to rebuild muscle. That means you need to eat right and rest well when necessary - but that's true for anyone (except surly teenagers). :-) 

All exercises will be shown at an easy level, a medium level, and a hard level. You'll choose what you're able to do, and do it at the pace you can handle. 

Will this program work on my mobile device or tablet?

Yes. All videos will play on all devices, Android or iOS or whatever you've got. It's all accessible through a standard web browser. If you're viewing this page and can watch YouTube and Vimeo videos on your device, you're good to go.

Is there a DVD available? 

No, there's no DVD available. This will be live streamed and a small library of recent episodes will only be available on our website. 

Why should I believe this will work for my hips?

The Upright Health team has over 25 years of collective experience helping people move better. We work with people who have already been to the doctor, chiropractor, acupuncturist, massage therapist, and physical therapist. We have clients who fly from all over the world to work with us.

We achieve better results for our clients because we apply critical thinking to the entire body and every exercise we assign. 

And, if that's not enough, we also offer a money-back guarantee.

Nothing in life is a perfect fit for everyone. We get that. 

And we don't want you to feel like you wasted money if you try this program and it's not a good fit for you.

Try UprightLive Hip for 14 days. If it isn't a good fit for you, email us using the contact form on our site. We'll give you a full refund.


Bonnie T.

Pediatric Nurse Practitioner


I woke up one morning in January 2016 with nagging anterior hip pain. 3 days later I couldn’t get out of bed or walk without crying in pain. 3 weeks later an MRI showed bilateral labral tears in both hips, but only one was inflamed in soft tissue and bone and there were bilateral tiny tiny bone spurs.

I was on Tylenol and Advil alternating around the clock and could barely function through a work day let alone keep up my usual activities (that included commuting by bike in the hills of San Francisco, swimming, yoga and ice hockey). I was diagnosed with FAI or hip impingement. I was told to rest. I was told I might need surgery but we would try PT first.

I was told if I went back to playing ice hockey, that I would most definitely require surgery as if it was a matter of when, not if. Grim prospects but I was now able to walk places and walk up and down stairs some of the time with minimal discomfort...

It is now 7 months since the day I could not even get out of bed without excruciating pain.

I am playing ice hockey and feel stronger on my skates, and am less likely to fall when battling another player for the puck. I feel like everything is easier, swimming, skating, yoga. I am a better skater than ever. I also am better at pinpointing and troubleshooting my own hip issues. I put in my part and since this began I have not skipped my exercises to keep me healthy.

But I wouldn’t be where I am without Upright Health.

Ready to train your hips with us?

  • Two live streamed classes every week available on any device
  •  Archive of 4 previous live streams always available
  • Expert programming
  • Expert explanations
  • Expert demonstrations
  • Expert answers
  • All from the convenience of your own home

Two week money-back guarantee. No contracts. Cancel anytime. 

100% satisfaction guarantee

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