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How to Fix Tight Hips (WITHOUT STRETCHING)

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Rating: 4.0; Vote: 1

ve tried every stretch to try and loosen them up and it isn-t working, then you need to watch this video. Here I-m going to show you the real reason why your hips feel tight and what you can do to make your squat better. I will take you through a step by step process for identifying the real root cause of your hip tightness and how to fix the problem without ever having to stretch your hip flexors. We start with an evaluation that can be done at home just laying on the ground. You want to test your range of motion of each hip into flexion, internal rotation and external rotation. While this is easier if you have a therapist to do it for you it isn-t necessary to get the information that you need to move forward. Once you find the restriction in your range you can start to address the issue. In Jesse-s case he has tightness into external rotation of his left hip. This is actually quite a common problem. Hip internal rotation restrictions are also common but more often when the issues are driven by arthritic changes in the hip or from an acetabular impingement that would likely cause a good amount of pain with the testing. If you are looking for things that you can fix more easily however, you will likely find that external rotation is limited. This is especially important when you realize that it is often coupled with a limitation in flexion. The combination of flexion and external rotation is something that is critical to performing a properly executed squat. The first thing you can do is skeletally make some changes to ease the demands on your body. You would want to rotate your legs outward (not just your feet) and take a somewhat wider stance. These will allow the bones in your hip to clear into flexion without experiencing a natural anatomical block. If this improves your range but you still feel issues and tightness in your hips then you want to move to the next level and look at the hip capsule. Here is where most of the restrictions will lie. Try the combo hip external rotation and flexion mobilization shown here and assess how you feel in the squat once again. If you see complete correction then you know you need to work on this more. If you see some improvement but not all then you need to keep going to the point of evaluating the muscles around the hips. The hip has many muscles that cross it or influence its motion. It-s not just the flexibility of these muscles that matters however. You also want to evaluate their strength and their stability. If the hips are tight they are likely getting called to do a job they aren-t supposed to be by a stabile joint that isn-t doing it-s job. The hip tightness is being recruited as a compensation for instability elsewhere, often in the low back. Watch as this unfolds and how to correct this. Finally, you want to check for the intrinsic strength of the hip rotators. You will likely be shocked at just how weak your hips are. With the right strengthening exercises, you will be able to quickly address your weaknesses and get your hips feeling right again every time you squat. If you find this video helpful and think you could benefit from a step by step program that puts the science back into strength, head to the link below and get one of the ATHLEAN-X Training Systems. Start approaching your training seriously like a pro athlete would and you will start seeing the benefits of doing so. If you want more videos to help you correct other hip related issues like anterior pelvic tilt or tight hamstrings, be sure to
Date: 2022-04-22

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Comments and reviews: 10

R. B
If a person goes straight to the -stretching of the hips-. ( the thing that you say should be attempted last, and in the event of failing to solve the issue through other means ) without examining the other potential problems that you have mentioned, or without trying to strengthen the hip flexor muscles after having gone through the said processes that suggest that the hip flexor muscles are indeed weak, . cause other problems or exacerbate the existing problem; notably one of inflexibility and/or weakness around the hips?
I had, until recently, been stretching my hips in an attempt to create more flexibility: my flexibility has improved a little but my hips/hip flexor muscles have become weaker.
Thank you.
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Pete
Jeff, I'm 64, good shape for my age, but have always had tight and problematic lower back and hips. Sciatica so bad I couldn't sleep at night, stabbing pains in my groin that would double me over, knee pain, you name it. Once in a great while, the signal between my brain and leg would get interupted and my knee would give out. I never considered doing hip internal and external rotations. I have been doing a couple different variations you recommended for a couple hours today and I can already feel a huge difference Tremendous debt of gratitude. Thank you!
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Umar
Hey, I've recently started stretching routine to get flexible, and when ever I try to raise my leg (or raise my leg to position to kick) I have a type of jam in the side of my hip, This is for both of my hips (right and leg, The hip starts to -hurt-, (its not pain but kind of other weird feeling, like my hip is jammed) the more I keep my leg in that position, the more it -hurts-, I've tried the few exercises you mentioned but it still hasn't been solved, and it's getting really annoying, I would really appreciate if you would reply back, Thanks!
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moptopjen
Hey Jeff - thanks for all the science-based & progressive info on your videos. It's nice to see a lot of the old school or mainstream stuff addressed that needed updating. Can I suggest a video dedicated entirely to adductors? It feels like they're historically under-worked (in gyms and typical work outs and even in PT) and rarely discussed in relation to how critical they are to a stable pelvis in general. and in motion! I'd LOVE to hear your take on their role in strength and mobility and how YOU manage your own. Thanks!
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jeffrey
Every video that I have watched has helped me tremendously but this really hits home for me in so many ways. Can-t wait to work on this particular situation. I am that guy with acetabulum impingement. I had surgery for a labrum tear (left hip) as well as major lower back surgery shortly after that. my mobility is better now but not great especially in my right hip. Almost like trying to open a door but can-t because of a bunched up rug that is blocking the door from the other side, if that makes any sense.
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Daniel
I've been told I have Femoroacetabular Impingement specifically CAM deformity. I've been told I need to have the femoral neck shaved down arthroscopically. I wish there was something I could do rather than just surgery. Kind of a strange thing that they don't know what causes it, as far as I know. I have no internal rotation and can't really squat without pain.
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Megs
I've been out of touch with you Jeff as I have ventured off in educating myself on foot fitness and such. So, as I revisit all your videos from a couple years ago it's so refreshing because it completely parallels with what I learned in my foot fitness certifications. You have such great content and I'm so glad you exist in the world.
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James
I am a Vietnam Era Veteran, 5 time Softball slow-pitch Batting champion, playing 3B in a Men's 20-40 Fall 2021-softball league. This year I developed hip issues. After watching this video, I am going to improve my play without pain hopefully. I will post my results after a few games. Thanks for the tips. I think you hit a homerun: )
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jbear4life
Wow nice and very informative video so much packed into one video, following and marked the video to get every video u share. makes so much sense in how we automatically wanna keep spine stable. thanks so much. I have some flexibility in my hips they just seem to freeze up and ache if I stay in that position to long.
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Sumit
Hi Sir,
Pls help me out, I am suffering from this problem since 4-5 yr. now from last month I am on bed only. sir if I stand I fell lots of pain in hips and there muscle and fell like any one pulling me down. I totally disturbed in current situation.
Sir pls help me out. Literally I am crying sir
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