From the Clinic:

A few years ago, a coach came in frustrated with chronic hip flexor tightness.

He’d tried everything:

• Couch stretch

• Kneeling hip flexor stretch

• Foam rolling

• Self-release

It always felt better in the moment, but never lasted.

When we assessed him, we found out that the issue wasn't tightness.

It was weakness.

His hip flexors were significantly weaker than the rest of his body.

So instead of giving him another stretch, we did something different:

• We strengthened his hip flexors

Within a few weeks, the “tightness” was gone. And, this time, it stuck.

Why This Happens

Hip flexors get blamed for everything.

Because they feel tight, we assume they can’t be weak. But they absolutely can be.

They’re muscles like any other and most people don’t train them directly. Over time, weakness can feel like:

• Tightness

• Guarding

• Discomfort at end range

That’s why we almost always test strength when someone complains of hip flexor tightness. And more often than not, there’s not enough of it.

What We Do Instead

We regularly program hip flexor strengthening, often using loaded stretching.

That means:

• Taking the muscle into a stretched position

• Adding load and control

That’s the sweet spot for long-term change.

One of our go-to exercises is a Thomas position leg raise (think hanging leg raise, but supported).

 It’s challenging, feels great at the bottom, and trains strength without letting your back cheat.

If You’re Going to Stretch, Make It Count

Sometimes we don't need to stretch more, we just need to get more out of what we're already doing.

A few quick tips:

• Know what you’re stretching
  The couch stretch mostly hits the quad, not the deeper hip flexors.

• Watch your low back
  Many hip flexor stretches turn into aggressive arching instead. That's not bad, just not targeting what you want.

• Use a slight posterior pelvic tilt
  Most people feel an effective stretch before leaning forward.

One Last Thing

If you feel “hip flexor tightness” at the bottom of a squat it’s 100% not tightness.

Hip flexors are shortened in a squat. They’re not on stretch.

That sensation could be:

• Weakness

• Hip impingement

• A compensation pattern

• Something else entirely

But it’s not tight hip flexors.

The Takeaway

Stretching can help but it’s not always the answer.

If hip tightness keeps coming back, it might be time to stop stretching harder and start addressing what’s actually going on and causing the tightness in the first place.

– The District Performance & Physio Team

👉 Book an appointment with our team and let’s figure out the next best step together.

Try this partner workout!

Looking for a fun workout to try with a partner? Look no further! Here’s a quick burner you can do with a partner and a medball. Try for 3-5 rounds of 10-15 reps per person! Tag a workout buddy + us know how it goes!

Where You Can Find Us in the Community!

One of our core values is Build a Community so we're always trying to get out and give free workshops to people in DC. Here's where you can find us this month. Click here to join us!

2/28 - 10am-11am: Pelvic Floor Workshop at Burn Bootcamp Arlington

2/28 - 11:30am-12:30pm: Workshop at MADabolic Alexandria

2/28 - 11:30am-12:30pm: Shoulder Workshop at MADabolic 14th Street

2/28 -12pm: Hyrox + Lululemon Panel + Workout!

Want to schedule an appointment or get some help?

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The District Performance & Physio Team

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