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Give me 5 minutes. I'll Fix your Hips. (5 simple steps) — Key Takeaways

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Give me 5 minutes. I'll Fix your Hips. (5 simple steps)

Strength Side6mMar 19, 2026

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Accumulate 10–20 minutes daily in a deep squat and add ground-sitting positions (cross-legged, kneeling, pigeon) progressively — start each at 30 seconds, build to 1 minute, then weave into daily routines.

Key takeaways

Elevate front hip in pigeon pose to target piriformis correctly

Elevate front hip in pigeon pose to target piriformis correctly

  • Without elevation, the body tilts sideways, missing the piriformis angle entirely — even in flexible people.
  • Kit Laughlin's fix: prop under front hip, chest toward heel, front knee at 90° or greater.

Toes-extended kneeling strengthens the first ray and restores dorsiflexion

Toes-extended kneeling strengthens the first ray and restores dorsiflexion

  • Extending toes under load targets the first ray (big toe connection), improving gait and plantar fascia health.
  • Start with 3–4 sets of 10 seconds; progress to reps before attempting sustained holds.

Gorilla push-up builds injury-resilient strength unavailable in standard gym lifts

Gorilla push-up builds injury-resilient strength unavailable in standard gym lifts

  • Kaddour Ziani's protocol: start with 10-second isometric holds, progress to 10 push-ups from the gorilla position.
  • Regression: keep front knee on ground; stability points are back big toe and front outer foot.

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In this video

  1. 1mWhy the Ground Changes Everything
  2. 1mCross-Legged Sitting
  3. 1mSeiza
  4. 2mDeep Squat
  5. 3mPigeon
  6. 4mGorilla
  7. 5mThank you

“Ironically, the hard ground keeps our body softer and more pliable.”

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