Loosen Tight Hip Flexors with Hip Stability Workouts


Do you have lower back pain, pain in your buttocks or hips, difficulty walking, bending over, or standing? The problem could be deep in your hips in muscles that are often overlooked in weight training. Your hip flexors are the powerhouse of movement. They play a key role in Core strength and stability. When your core is weak, your hip flexors take over, causing the iliopsoas to contract, which limits your range of motion. Stretching and strengthening these stabilizing muscles can improve your athletic performance and reduce the risk of pain and injuryury. (1)

Find out if hip flexors are causing pain, and if so, what to do about it.

What are hip flexors?

The hip flexors are a group of muscles that are located around the top of your leg in the pelvic area. They connect the lower back to the hips, groin and thighs. The primary hip flexor is called the iliopsoas and is responsible for lifting your leg off the floor and moving forward as you run, walk, and climb stairs. It’s a compound muscle located in the inner hip and made up of the iliac and psoas muscles.

6 symptoms of a tight hip

Is your iliopsoas your problem? Here are six common symptoms:

  1. Tightness in the lower back
  2. Bad posture
  3. Neck tension and pain
  4. Walking with stiff knees
  5. Buttock pain
  6. Achiness in the hip

Man is exercising

What causes tight hip flexors?

The most common cause of tight hip flexors is sitting too much. Sitting at your desk all day will shorten your iliopsoas, which tightens your hip flexors. The muscles may also be weak, which puts more strain on the joints.


If you have a desk job, you can also relax tension in your hips, neck and back by stretching regularly during breaks.

A weak core also contributes to the tightness in your hips as your flexors take over the function stabilize the spineto compensate for the lack of nuclear power. Make sure you incorporate it regularly Power work for your core–– especially if you are a runner. Runners often suffer from tight hips as the iliopsoas is responsible for raising the leg with every step. Since there is no movement in running to compensate for this shortening of the iliopsoas, it is important to stretch your hips and quads regularly.

3 stretching exercises to open the hips

Are you ready to loosen up your tight hip flexors? Try these warm-up runs with running legend Haile Gebrselassie. Each stretch should be held for 20 seconds; Do two rounds of the three courses.

1. Hip flexion stretch

2. Extend the knee hug

3. Hamstring stretch

Hip stability exercises for the iliopsoas

Don’t stop stretching. Increased flexibility is just one step towards flexible, strong hips. Research shows that hip flexor strength training can improve sprint and agility performance in amateur athletesTests (2) The benefits of having strong hip flexors include greater hip stability, which can lengthen your running stride and reduce joint stress, more strength in your explosive movements like jumping and sprinting as well as less back pain.

  1. Lunges
    Lunge steps are a great way to strengthen multiple muscle groups in and around your hips. Start with the simple forward lunge and then move on to curtsy lunges and jump drops when you’re ready.
  2. Lift a leg
    Straight leg raises are an easy way to exercise your lower back and hip flexors. Make sure to keep your back on the floor. If the double leg raise is too hard, start with one leg at a time.
  3. Speed ​​skater
    This exercise targets your glutes, hamstrings, and quads, increasing your heart rate, and building stability and balance.

Looking for more strength and mobility training? Discover the diverse workouts in the adidas training app for full body strength training.

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