How to Fix Tight Hip Flexors (Build Strength and Mobility)

If you’re dealing with tight hip flexors, typical static stretching won’t fix it. Instead, Coach E demonstrates exercises that will build strength in the muscle and pull them out of their chronically shortened state.

You will learn the common root causes of tight hips, what the hip flexors actually do, and the major muscle groups that control them. Although the most common root cause of tight hips is (you guessed it) sitting. Sitting means the muscles shut off for long stretches, and then your brain compensates for the resulting weakness by shortening the muscle so it doesn’t tear.

Other causes come from compensatory mechanisms. Back pain can cause tightness in the hip flexors. TFL (tensor fasciae latae) pain often compensates for iliopsoas weakness.

If the hip flexor pain is closer to the sides of your hips, you’ll likely benefit more from our TFL video that focuses on that muscle group, linked below.

With this sequence, you will do some neuro-reprogramming and activation of your hip flexors.

It starts by strengthening your iliopsoas and rectus femoris. Next, you’ll increase the length of your hip flexor muscle through end-range expansion, focusing on activation to loosen it. Finally, you will continue with end-range activation to make your progress last.

You can safely do this program every day, and that will increase the speed of your results.

If you’re looking for movement longevity and want to keep doing the things you love, then check out the presentation on the neglected muscle groups of the hip and how to train them to restore mobility and balance at the Hip Control link below.

IN THIS VIDEO

00:00 - Intro and anatomy details
01:10 - Do this first if you have TFL Pain
01:45 - What causes tight hip flexors?
03:00 - Why static stretching doesn't work

THE EXERCISES

04:05 - BJJ Quad Stretch
05:30 - 1/2 Kneeling Lunge Stretch
09:00 - Front Support Hip Flexion

RESOURCES AND LINKS MENTIONED

3 Steps to Addressing Tensor Fasciae Latae Pain & Tightness: youtube.com/watch?v=_qjZU7XJPmg

Hip Control: precisionmovement.coach/hip-control/ - mentioned to help you improve hip joint centration via psoas and internal rotator activation; comprehensive course to address hip immobility, weakness and dysfunction

ROM Coach app (free!):​ precisionmovement.coach/rom-yt/ - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)

TFL Pain Solution: precisionmovement.coach/tfl-pain-solution/ - easy to follow 8-week course designed to get to the ROOT cause of your TFL pain, to fix it for good

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.