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

I just had to tell you that you've basically saved my life. I've been suicidal on and off for 4+ years due to intense back pain after a herniation at L5-S1. After several rounds of PT and injections not much had changed. No one said anything about my psoas. I found one RU-vid video where the PT said "if you have a herniation that doesn't seem to heal it's probably your psoas." That eventually brought me to you. I tried static stretches, but they didn't allow it to fully release. A combo of your exercises and ART have vastly reduced my pain in just a week. I hope to have zero pain over time and get back to the things I miss (yoga, running, climbing, etc). And I'm a better parent to my young daughter this way. Thank you again - I wish I could give you a big bear hug! 💕

4:12 BJJ Quad stretch 5:30 Kneeling hip stretch 8:50 Front support knee flexion

Best channel I've found on RU-vid in regards to movement pathologies and the necessary education surrounding them...keep it up!

100% correct about the muscles stay locked tight when weak and stretching will only give temporary relief. My therapist told me it's called "protection mode". Learning this and applying it is what finally got me healing after a 9 months of other therapists not knowing this.

these are the very best exercises for this issue I have yet encountered...kudos!

Thank you for sharing these exercises. I have tight hip flexors and psoas and i just did the exercises along with you and I already feel a difference. Need to do more now!

you are amazing Eric - so much VALUE with zero bull*t - this is the most powerful marketing based on quality as opposed to others who just keep pushing their products. LOVE it. Thank you for all this information that you provide for free.

only channel ive found so far that adresses the exact type/ location of tightness ive been feeling

Thank you! I was wondering why the static stretches were not helping with the pain, no matter how many times a day I did them. I was at a loss for how to loosen the tightness. I had researched several methods. Yet, this is the best so far and makes the most sense. I'm grateful that you explained it with good detail without being overwhelming

The exercises worked great! And very informative!! Thank you so much! This was the best video I’ve found on how to handle hip tightness.

Fantastic, scientific approach. Hah- so that's why the static stretches I have been doing for a LONG time haven't worked! I have knee pain when working one side @4:41- I'll go only as far as the pain. As yet undiagnosed, but I had a great physio in the past she said "Pain is a door, you go up to it, don't go through it" I think that pertains here.Tks to all at PM for these videos and courses, brilliant!

This is awesome! I like your approach on the body and tight muscles. I'm going to try this, thank you!

I've been struggling with the effects of chronic stiffness + weakness in this area for 2 years now, mostly just working on glutes and abduction, and not really getting anywhere fast. 6 months of physio and dozens of hours googling+youtube have helped somewhat, but you are the first to explain the tight+weak hip flexors reason + remedy in a concise, obvious way all within one video. I can finally get rid of the huge collection of bookmarks, with info spread all over the place! Thank you so much.

Thanks precision movement. I'll try this and will update you guys within a week.

This came up in my recommended based on similar videos I’ve been watching. First time at your channel (glad I clicked). This is helpful information - you know your stuff and I felt a difference compared to static stretching. Instant sub. Also: I like how you explained why lots of sitting is problematic and don’t like that aspect about my career. Looking forward to watching more. Are you a PT?

Thank you so much, I have this issue tighten in the hip flexor for almost three years and been trying to fix and I'm a very active person, gym everyday with high intensity work out , it used to pain to walk, but now at least I'm not in pain, but it annoying because whenever I bring my leg up, only on my right side, it clicking sounds, not hurt but just weird n I want to fix this so bad. Thanks for the video I'm gonna try this today when I go gym.

Really need it as hurt my knee and can feel the imbalance - really helping. Good to see that you are recovering and willing to show how you begin your own recovery- not seen enough

Good stuff. Thx a million. Much better than static stretches.

Thankyou Coach-E. Have been watching and reading your stuff for years alongside mcgill and Chek but actually found your work to be more relevant to me personally. Got you article database saved in my bookmarks from a few months back and totally missed that article so thank you again.

Oh man! Oh MAN! It’s just another level! Thank you so much!!!

Excellent job! Thank you for making those videos!

Thank you, Coach E. I am already feeling better. This video worked. Great video. I’ve watched two videos so far, and I am SO impressed! There are a bunch of physical therapists on YT who could learn a lot from you.

I think/pray this may be solution to my left hip flexors that have gone excruciating tight since long drive causing me all sorts of pain in that left haunch - I hate stretching per se as I feel everything just pings back - this feels much better - thank you !

All your videos are quality there's so much knowledge and to remember

i have learned a lot from ur channel it just as u name , precesion , thank u coach E

A brilliant set, so good, thank you so much

Great video---I remember finding your work in the early 2000's---Tacfit stuff--Thank you Eric

TL;DR - Thank you, these exercises worked for me! I rarely comment on RU-vid videos but I'm making an exception here in case this helps someone. My symptoms: I've had pains in left lower back, left hip (on the side) and shooting pain down the front of the left thigh. The pains were constant but vary in strength depending on what I'm doing or my posture / position of the body. They are triggered when lifting my left leg beyond a certain point or when I stand up straight (or lying down straight on my back) or walking. Initially I didn't know what caused the pains but after much reading and watching quite a few videos I am guessing I have tight hip flexors, but for some reason only on my left side. It is difficult to track down because much of the pain seems to be "referred". Because the pain is present all the time, even when I try to sleep, it becomes rather depressing (and tiring due to lack of good sleep). Root cause: not sure, but I suspect overuse from poor hip extension and inactive/weak glutes resulting in the hip flexors trying to compensate too much. I've recently began jogging (about 8 weeks before the pain started, 4 times a week) after a long period of inactivity, basically sitting on a sofa for much of the day for a few years. Not over weight and I am over 60 years old. What I tried: I tried a large number of stretches and strengthening exercises from RU-vid recommendations, including a couple of other videos from this channel. Not all of them were regarding hip flexors (because I didn't know what was causing the problem I just tried things if the video matched my pain symptoms). None of them provided relief and one or two of them made the pain worse. Once the pain started I began resting, it's been over 2 weeks now. I have tried jogging through the pain once but that didn't help at all. I've not taken any medications or heat/ice on the painful areas. Conclusion: the exercises in this video are the *only* ones that provided relief for me. I've been doing them 3 times a day for about 5 days now. The pain is still there but *much* subsided and I can basically do all my daily activities without worrying about pain. Most importantly I can sleep. I am not 100 % certain how much resting for 2+ weeks helped with the recovery, although I'm sure it must have helped to some degree, I can definitely recommend these exercises if your pain symptoms match mine.

Thanks Eric very informative never known what is my problem with hip flexor. Thanks again

Thank you, including your given link!

Thank you! Now maybe I'll finally get some results.

Thanks! I’m working on it.

Very helpful.

Amazing. Thank you

Brilliant, thank you!

Really like the video and the effort you take to explain stuff. I sit a lot and the leg muscles are weak , at the moment I can't bend the right knee, there's no pain. But I can't do the exercises you have show. Are there any videos for non sporty people who would like to have very strong muscles and legs for life.

thank you so much!!! really helpful 😃

wow awesome video! i have had a problem with my flexibility progress, I have had my front and middle splits for over a few years but i lack the mobility! So unless force is applied (like with the floor in splits) I can't get my legs 180 degrees. This will probably help. Thanks!!

I’ve been dealing with hip flexor pain and extreme tightness ascending out of a squat, which gets worse with load. This would point to a strength issue right? Your description of tightness after sitting synced right up with this!

this is perfect, how long do you think it'll take for a sprained hip flexor to recover

It’s working, thank you 💯👌🕊

when you say Precision, you ain't bullshittin'.. Premo Intel, THANK YOU !

Thank you very much

While I'm at it, I did tests on my hip flexors and they seem to be strong enough but they are way too tight. I just watched a video on a guy saying to just stretch them if they're too tight but not to strengthen them if they're strong enough. I'd be interested in what you say about that? I'm a bit confused now as to your explanation. Keep up the good work

great channel

how this only has 200k views is beyond me

Can you give some exercises for those who are not able to kneel such as those after total knee replacement? Please.

I have had both my hips replaced....my left hip replacement is almost 13 years old . Just recently I have developed pain in the left hip flexors . I can't knee on my right knee as it has been replaced as well . Is there a different way I can do these exercises that would help my left hip flexors without causing knee pain .

Great info!!

Great video! I'll def start doing the first 2. The 3rd one tho does it have to be done on the ground? Is that so we use our core more? I do this standing.. essentially the March. Is that the same but not exactly? Haha

Fantastic!

You're awesome!!!

Nice video my friend. When I tried the front support hip flexion it was putting my back under too much stress. My back is fine but what could I be doing wrong I wonder?

Thank you for this video! I have a labral tear, and tight hip flexors /tfl pain etc... is there any modifications due to thé tear or thèse are ok? Thank you so much

Awesome exercises !

Hello, Is there any exercise which can replace the bjj quad stretch which can be very demanding for people who had knee surgery? Also, can it harm your knee if you had a surgery or it is other way around and it can be very helpful? Thank you so much!

Hey Eric, can weakness of the hip flexors cause popping somewhere near the back? My hips are very flexible from the various tests that I conducted so the only answer to conclude to is weakness. Additionally, I have hip flexor stiffness and back pain. Thoughts?

Hey man, appreciate all your content. I recently found out that I have a loss of cartilage and hip impingement in both hips (I’m only 20). What do you think is my best course of action?

Just discovered your channel! Such great content, thank you so much for putting this out there for free. I tried this video and I am really struggling to perform the BJJ quad stretch (no core strength and far too tight) are there any easier progressions I can use to gradually build up to the BJJ stretch?

Show something for with knee back problem

Hello, I am french, so there is a point i didnt get. could you tell again what is ERE ? I can't understand what you are saying cause it is a little fast for me at that moment. Thank you very much. I am going to work on the sequence!!!!

Can you do a video on how to fix IT band pain? I can’t get any relief

Hello what would work if you have a knee replacement and can’t do these?

On the third exercise I cannot put that much pressure on the ball of my left foot due to an injury. Would it be as effective in a standing position?

Eric knowing that I'm doing external rotation for leg should I do this exercise or wait. When I do some things I can experience a quick pain in outer upper thigh.... Is that TFL???

Great!!!!!

Hi Coach E, just wondering whats the purpose of pushing the opposite direction in the stretch? So we stretch our hip, contract to expand that end range of motion, but then you say to contract the opposite muscles? 08:00 videos really helping me out thanks you the mannnnnn

Eric - I love what you do but on your later exercises your voice is so muffled and difficult to understand. I am 87 and find you are a good teacher.

Is it normal to feel the strech around the knee instead of the hip flexor on the first excersise?

Hello Coach E. I have a question for you, I've been having a very painful issue on the lower left side ranging from lower abdomen region to the groin region. This is going on for about a year now and it is immobilizing me at work and in the rest of my actions. I've been to multiple physicians, physical therapists and e few osteopaths. I had an MRI done in the pelvic region and it showed nothing. My physician thinks it is a problem in the iliopsoas muscle and the physical therapists gave me a rest period of 2 months, then some stretches and even more stretches and some exercises to strengthen my core and other muscles in the pelvic region. Needless to say they don't help one bit. Still having a lot of pain when trying to run, jump, squat, bent over to get something of the ground, when turning over in my bed from one side to the other where I have to lift my butt, stand for a longer period and stand up from a sitting position. The pain does subside when I lay down and I have no pain when I wake up in the morning. Do you think these exercises could work for me or would you suggest other exercises? Hope you have an answer for me, I’ve had it with the immobilisation… I was a very active person until this problem came along, I want to be active again. Greetings from Belgium. I love your instructive video's!

Can jogging strengthen the hip flexors? They’re always tired after jogging! I use static stretch but perhaps these dynamic stretches are better?

Hi I've got tight hip flexors. However 7 years ago I had an operation on my back for spinal stenosis and a fusion at L4 and L5. I've never been right since. I've had extensive Physio but to no avail. My question is do you think my back issue has caused the tight hip flexors or the hip flexor is causing continued back pain? I took up cycling after my operation but struggle with power in my legs which I think is hip related? Thanks in advance

I don't have any pain and I can't tell if my hips are tight, but I have an overall imbalance where I automatically lean/stand on my right leg for support. I can't really stand up with my legs perfectly straight without causing my right foot to almost lift off the ground. I remember a long time ago I did see a physician once for this and physically he said they are the same length. Where do I even begin with correction?

What is a slow 360 breath?thank you

Re editing, please stop cutting randomly between cameras 1 and 2 so much, it's off-putting ;). Great content though! I'm going to try these, I am having a lot of difficulty with my stiff, shortened hip flexors and APT from 5 years sitting at a desk job for 10hrs a day (20 years ago that was, been suffering problems since). I didn't know that it's necessary to strengthen the hip flexors as well, so thanks for explaining that.

I have terrible knees -- what can I do for the ground exercise that doesn't have my weight on my knees while I stretch?

Hi! The third exercise throws me into some pain on the right side a few hours after doing it. Any exercise I could replace it with to progress in my rehab?

Will that help with apt

How do you know if you are in posterior pelvic tilt for the second exercise?

Is there by any chance an alternative for the plank part of the serie? I can't hold a plank properly. Thanks.

For the first exercise is it ok for knee to go way past the toes?? 🤔

Hey Eric.....any thoughts on snapping or cracking hip on certain motions and is there anything you can do to correct it? Ty

I have tightness in my groin, like right in the crease of the top of my legs. What muscle is this and how do I strengthen it? I do ballet and this muscle is really hindering my splits and range of motion in arabesque.

ı am not sure,half kneeling positon,On the first breath we drive the knee on the floor forward (without movement), on the second breath(spread the floor) we drive the knee on the floor backward(without movement)?thanks

Wait I know I'm really late but is tight hip flexors also the cause for knee pain or what I'm speculating is patellar tendonitis, I was playing basketball that day and like there was this one time when I jumped after landing I went straight down to a squat position because I did not feel any strength in my knee I originally was just going to land normally and after that scene after going home my lower back hurt more than usual and I couldn't even jump my knees were in pain when there was motion involved and I felt very uncomfortable sleeping will this exercise fix my body?

Thought if you have tight hips and anterior pelvic tilt, you have to just stretch? If you strengthen, it gets tighter and you move into more APT? Am I understanding it wrong? Thanks

eric, do you know some exercises to adress psoas only? i found that straight leg raise with external rotation is great but i dont know how to progress in it. do i need to do just more reps?

i dont like that description on the screen cuz i can't see properly your form, thanks

4:11 wow this first one looks tough to do.

I have soreness in butt part more of hip joint

this guy sounds like keanu reeves

Tight hip flexors fix by tighten them?

When I kneel I find it difficult to straighten up and my thighs hurt. When I try to do that lunge move, I can barely do it because of the pain. Is this because of tight hip flexors?

My son drives truck he can only bring his knee a foot from his elbow

Ridiculous. It’s fine if you are already a flexible tiny little thing. For the normal size and large adult who are not flexible these are impossible. I am 6’ 4” and 235 pounds. I can’t hold my weight on one hand - if anyone knows something more sensible for us normal people please let me know. I am in agony with my hip flexors.

😬👍

Too difficult exercises!

No wonder you hurt our knees...

Perfect. Thank you!

Thank you so much