The strong & steady hips program
A guided plan for stiff, achy hips.
A physician-designed program you follow at home, a few minutes a day. Six weeks of gentle mobility, steady strengthening, and balance work that ease stiffness, protect your joints, and help you trust your hips again.
How the program works
Six weeks, from stiff and cautious to strong and steady.
You follow it a few minutes a day, in order, so you’re never guessing what to do next. Knowing the moves is the easy part. This is the plan that gets you doing them.
Ease the stiffness first.
The first weeks focus on gentle mobility that gets your hips moving comfortably again — easing the tightness that makes chairs, stairs, and mornings feel harder than they should.
Rebuild the support around the joint
Then you strengthen. Bridges, controlled leg work, and core support build up the glutes and hip muscles that protect the joint and carry you through the day. This is the part quick fixes skip.
Move with real confidence
The final weeks add balance and steadiness, so you step, climb, and move without thinking about your hips — and keep the progress going long after the six weeks end.
Designed by a doctor
Designed by a physician. Not an online fitness guru.
The Sporty Doctor App is designed by Dr. Kristina DeMatas, DO, a board-certified Sports Medicine and Family Physician who sees and treats these exact issues in clinic every week. These are the same kinds of movements Dr. D recommends to her patients who want to stay active without overdoing it.
What You get
Everything the program includes.
This is a guided program, not a pile of exercises to figure out. Every session, rest day, and reminder is planned for you. You just show up.
Follow-along video
Clear video for every move, so your form stays right.
Short sessions
A few minutes each, a few times a week.
Flags what to skip
The app marks moves to skip if your hips are having a cranky day.
Session reminders
A gentle nudge keeps you on track between sessions.
Minimal equipment
Just what’s already home: a chair, a wall, a towel, a step.
A plan, not a guess
Every session is set for you. Open it and go.
What Sporty Doctor Members Say
Sporty Doctor helped me avoid knee surgery
My knee pain was bad enough that I scheduled replacement surgery. Staying consistent with Sporty Doctor’s exercises made the pain disappear within a few months. I cancelled the surgery and never needed another cortisone shot.
Eased frozen shoulder, back to surfing
A developing frozen shoulder left me unable to reach behind me or enjoy swimming and surfing. Sporty Doctor’s clear, consistent exercises improved my mobility within weeks. I’m now fully recovered and back to both, pain-free.
Regained Mobility for paddle boarding
ain and limited mobility were making paddle boarding harder to enjoy. Sporty Doctor’s routines built my mobility, balance, and strength without an intimidating fitness program. Now I feel stronger, mobile, and confident on the water.
Individual results vary. Sporty Doctor is exercise programming, not medical treatment. See our Medical Disclaimer.
Workouts You Can Actually Do
Built for stiff-hip mornings.
You don’t need a gym, long workouts, or flexible hips to start. It begins with manageable movements and progresses gradually, with clear guidance on what to do and what to ease off when your hips are sensitive. Start where you are. Progress at your pace. Actually stick with it.
“My hips are too stiff to exercise.”
The early sessions are gentle mobility, done within a comfortable range, at your own pace.
“I have arthritis — is this for me?”
Gentle, consistent movement is exactly what leading medical guidance recommends for hip arthritis. Every session is built to work with sensitive joints, not against them. Check with your own physician if you’re unsure.
“I’m worried I’ll flare something up.”
The early routines are gentle, and the app flags moves to skip when your hips are sensitive so you can work around a flare.
“I never stay consistent.”
Your routine is already organized in the app. Open it and follow the next session.
GEt Started
The complete plan, for $39.
This $39 purchase unlocks the complete Strong & Steady Hips program inside the free Sporty Doctor app. All six weeks, every follow-along video in the program, and the guided, week-by-week plan.
BEfore You Buy
Everything you want to know first.
Your move
Give your hips a real plan.
Stop babying your hips and hoping. Start a guided six-week plan that eases the stiffness, rebuilds the support, and helps you move with confidence again.
The Sporty Doctor app and this website provide general fitness and educational information and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified health provider before beginning any exercise program, especially if you have a medical condition or injury. Stop and seek care if you experience pain beyond normal muscle effort. See our full Medical Disclaimer.