Stop Stretching Your Hip Flexors! How To Fix Them The RIGHT Way

[@toneandtighten]

Were your hips TIGHT or WEAK? I would love to hear your "diagnosis" - leave me a comment below! If you're looking for more great stretches for your tight hips check out this video: kzbin.info/www/bejne/pJ6Ql6uMYseqjck If you need more great exercises to strengthen your weak hips, check out this video for that: kzbin.info/www/bejne/inmaiaiggMSomNU

[@vytkoicaro]

@toneandtighten i am 36 year old with herniated s1l5 and sciatica pain on the left side are these exercises suitable for me. I have severe pain in my left hip and buttocks. Dishartening as i have been extremely athletic all my life, and now i have range of motuon that of 100 year old. Is there hope to rehabilitate or this is something i will have to live for the rest of my days. Thank you for it all and Merry Christmas 🙏☯️

[@Funnyaccount000]

L4 l5 s1 dicks my pain please help me & is mozu p Videos Post krain or please

[@BayonetRed]

My right side pops while I'm doing the leg raises

[@clairesolomon3698]

Mine were slightly weak! Not tight at all

[@michaelkopp911]

71 yr old fitness coach/ trainer. Your videos are very important info that most people need. Lots of misinformation out there. YOU I TRUST!! And I recommend all my clients to subscribe.. Best video on tightness and weakness for hip flexors I’ve seen. The actual anatomy of those muscles was crucial. Thank you Jared

[@DonnaJohnson-s4k]

Wow!! I am a 70 year old active woman. I have been doing exercises for my SI joint for over 6 months and still have regular, periodic glute pain especially when walking fast or after sitting a while. I was looking to see if you had any quad exercises as I noticed how weak my quad still is after straining it badly over a year ago. I saw this video and decided to take a look and did your two tests. Wow!! I passed the stretching test easily. For the strength test, I could not raise my knee at all!! In two weeks I have increased being able to do only a few of the single leg raises to doing 3 sets of 10. I am beginning to feel better and have not had any aching for several days. I plan to progress through the four levels of exercises that you listed. Thank you so much!

[@toneandtighten]

You are welcome! I am so glad you saw great progress with this!

[@Stephenfortune-n6u]

Great video. I thought I needed to stretch my hip flexors but after watching this and doing the exercises, I now realise my pain is due to weakness, particularly on the left side.

[@HeatherAlred]

Whew it was weakness!!! This whole time I thought it was tight or feeling like it needed to “pop”. It was causing pain spin to my knee and in my glute. Thank you!! Incorporating the exercises on my rest days!

[@toneandtighten]

Thanks for sharing!!

[@SenikoUsenia-n6r]

This video was really eye-opening. I always thought my hip flexors were just tight, but now I see there's more to it. Thanks for the tips on testing for weakness.

[@toneandtighten]

You are so welcome!

[@jenlewis4382]

Both! And imbalanced between left and right strength and weakness, and tightness in one but not the other.

[@SoulAloe]

Wow! The weakness test wasn’t bad for me but then after I laid on the table, and my bottom legs were both completely flat when I pull my knee in. So it made me realize I can’t be tight! And I’d been thinking that I needed to stretch it my flexors but then never feel better.. thank you!!

[@DianeBarker-z5q]

Definitely tight not weak. Am really struggling with low back pain all the time and I consider myself an active, in shape 62 year old woman.its ver frustrating.

[@MadeleineMontague]

Thank you! Can't sleep at night due to pain from chronic double hip bursitis. If this helps, I'll be listening to you forever!!

[@AmberLatta-px7su]

I had no trouble at all with the weakness test and did 10+ reps with no trouble at all on each side. The tightness test was a big fail for me on the left where I’ve been having pain for 3 weeks now though! I’ll be doing the stretches regularly and hopefully see some relief soon! Thank you so much for the great info!

[@toneandtighten]

My pleasure!

[@janspoelman3892]

My husband broke his hip in a bicycle fall, so we will wait a month or two and then incorporate your stretches and strengtheners! Thank you so much for this advice so well explained! Our only suggestion is a grammar one that grates on us - It's LIE down, not lay down. You lay down an object, or a chicken lays. Just an upgrade you may want to incorporate!

[@toneandtighten]

Oh I hope your husband feels better and improves quickly! FYI I've got more great videos for "total" stretching and strengthening of the hip (where this video focuses mainly on hip flexors). And thank you for the tip! I'm alway looking for feedback in ways I can improve. 🙏🏼

[@gillblyth6598]

So weak not tight - who knew! Thsnks will keep going

[@staceygallagher6088]

Love this! No more stretching for me. I am definitely weak. Especially on my right side, my problem side 👍

[@toneandtighten]

You got this!

[@DianeMarie85]

Thank you so much for your videos! I wish I found this when I needed help. Severe car accident that stopped my body building/heavy lifting. Out of frustration, I stopped going to the gym. Maybe this will help someone: I did 6 weeks of standard PT/chiropractic that was not addressing the pain/problem. I found a trained manual PT like you, that diagnosed the issue; (it wasn’t a back/spine issue). It is: decreased range of motion in hips and spine

[@bluwtrgypsy]

Always excellent and so helpful. Thank you and happy holidays. Peace to all.

[@toneandtighten]

My pleasure! Happy holidays to you!

[@philbeaulieu3706]

After your tests its definitely weak couldn’t lift my leg off the chair once… one year out from hip surgery….having to figure things out myself. Will be doing the exercises

[@JadeHudson-es1ml]

Thanks a bunch man! My weak hips have never felt better!!! Subscribed!~

[@toneandtighten]

Happy to help!

[@cogitoergocogito5032]

34 Male here. I'm athletic, but I'm here because of painful inner thighs/inner hip during certain exercises (hip opening like butterfly and frog pose, for many years already). Seems Im having the weak flexors. The reps were easy, the static hold for 30 secs were hard and felt really burning. Thank you so much

[@Pennzperspective]

Awesome…well explained! Tight hip flexors here. Just started Dr. Peebles CBT. I hope to get some lower back pain relief. Thanks for your contribution!

[@toneandtighten]

Glad it was helpful!

[@wlovett4]

Very valuable lessons. Great presentation. Kudos and thanks very much.

[@toneandtighten]

Thank you so much, @wlovett4! I hope these things help you, and thanks for your thoughtful comment!

[@wlovett4]

@@toneandtighten for your study: tightness not a problem. Radiculopathy has materially weakened my lower body. Have to do the straight leg lift and the band. Can’t lift leg enough to put foot on chair, but am 6’2”. I do many of your recommended exercises for all kinds of things. Many of them are the same as my University of Rochester physical therapist recommends. Keep up the great work. Wish you worked at Strong Memorial Hospital in Rochester, NY.

[@Batbroad]

Thank you I've been in pain for hours and this finally helped

[@toneandtighten]

You're welcome!

[@PortlandiaScott]

This is great. I've been thinking I've been overworking my hip flexors and need to take more time to let my hips recover, but I guess it was just weakness. Gonna push through it and see if they get stronger and the soreness goes away.

[@ewanmackenzie6777]

Awesome Jared, great video with some fantastic info and exceptionally presented. Thanks.

[@toneandtighten]

Glad it was helpful!

[@thestarinthesky_]

You’re too awesome❤thanks for your service❤

[@randyt700]

Awesome job clarifying the difference between tightness and weakness. Also, nice kicks.

[@toneandtighten]

Glad you enjoyed it!

[@michellecaruso746]

Hi. After doing the test, it definitely seems like it’s weakness for me rather than tightness. I love your videos, they are so helpful! I’ve been stretching my entire body for years, but never seem to feel better. I’m going to start doing your strengthening exercises instead and see if it helps instead of the stretching.

[@toneandtighten]

Thanks for sharing!

[@deankdx]

I passed the leg raise on the chair easily but holding for time after i failed pretty fast. i've been working on them in leg raises for a while and haven't had back pain since.

[@toneandtighten]

This is wonderful, @deankdx! I'm glad we could pinpoint the cause of your pain and it sounds like the steps you are taking are helping! I hope they continue to help you! Thanks for commenting.

[@amyleroy2328]

Weak in both. I was surprised. But also tight in the right hip flexor which is my problem side. Thanks for the vid

[@toneandtighten]

Thanks for watching!

[@jasminecowan242]

These exercises gave me relief . It was crazy I didn’t get to the stretches yet

[@toneandtighten]

Wonderful news!

[@whiskyyarn2234]

This is brilliant thank you. Easy to do at home. Hip flexors giving me such extreme pain it’s good to know what the cause is.

[@toneandtighten]

You are so welcome!

[@hadassah-rcy88]

As far as I can tell, I have weak and some tight muscles 😳. I feel like my left side is more weak while my right side is more tight. My right side is the one that's been hurting for awhile now. The right side of my body usually compensates my left side when I'm walking for a certain amount of time and start walking off balanced.

[@AJ-cd2ox]

I'm unsure whether I have tight or weak hips. For years, I have thought, tight, as my hips feel tight and my right one pops when i rotate it. I have done the Thomas Test, my thigh lowers to 2-3" off surface, both sides. The foot on a chair and lift foot up test - I can do x 10 each side. The endurance hold for 30-60 secs test - I can hold both sides up for 30 secs (prob more, but I stopped at 30 secs). However, I have lordosis too, so tight is more obvious, i think. My right hip - front, above thigh, is not painful, but is uncomfortable / weak /tight when i lift right leg up. After after a scan for something else, I had to put my legs into certain positions and one was to interrnally rotate my thigh in slightly, since then, I've had this problem with my right front hip flexor (tendon i think), it's more difficult to do some leg exercises at the gym with my right leg. Also, despite using a knee pillow, I wake up sometimes with tight side (iliacus) & rear hips (psoas), which then tighten my lower back I do hip flexor stretches, but, my hips are still 'tight' and have been form years.

[@nuttynora182]

What came first the chicken or the egg!😊 my problem now seems to be both...cant tell the differemce. Ortho dr said not recommending hip replacement...but it is worn out and he said i hsve a tear...he suggested a cane......had pt....2x...i get around house without aid...no pain unless getting in car to lift right leg...i do housework..awkward as it may be ..and slow!!! Watch u tube...i just get confused!!! HELP!!! Otherwise good physically ....this situation stops me in my tracks !!

[@Katie-zx4ru]

My hips were weak. Many thanks for the great exercises. Excellent video.

[@toneandtighten]

You're so welcome! I hope they help.

[@LowBudget2018]

My right flexor is weak. I did the strength test, and after 3 reps, i was on fire. 😂 But after doing only 10 reps, the pain went away for a while. I will definitely be incorporating this into my workouts. Thank you!

[@toneandtighten]

That is fantastic news! Happy to help!

[@kortnihernandez4222]

Wow, now I know its weakness! Thank you for this!

[@toneandtighten]

Glad it was helpful!

[@amydacosta5443]

Thank you, good suggestions

[@Cbt4all]

Thanks for the great videos and content, explaining in the simple way and suggesting the effective solutions. For this particular video, what if none of the ways you mentioned applied? I mean, I did your both tests and apparently I am quite flexible and relatively with strong core. Which make sense as have been doing bodyweight workouts, including different types of cores and stretching, for the last few years. For a quick level assessment shows I can do: 50 push-ups, 2.5-3 min plank (including variations) with no rest - but recently experiencing lower back pain at right top of the glue more in the right side. Sometimes it also reaches to right knee from the side of the leg. For the stretching, I am doing already vacations of like bird-dog, plank, bridge, curl-up, side Lying thoracic rotation, gluteal stretch, hip flexor stretches with trunk rotation, lunge stretch, hip flexor stretches with band, pigeon stretches, hamstring stretch, Windshield Wiper, and for the core workout again almost everything in the intermediate level.(fultter kick, plank and side planks, etc. you name it) I shouldn’t have had any lower back pain at all. So the question is what I am missing and what needs to be done? Thanks

[@mariannechristine3556]

Oh my gosh! I was able to pass both tests yet I've had so much pain in my hip flexors for probably 30 years! What does that mean?

[@craigdooley6834]

How many times a week should I do the hip flexor strengthening exercises?…love your channel !

[@JCashEngraving]

As an added bonus (or warning), the Thomas stretch is great for relieving intestinal gas.

[@francesherman9083]

I have been doing the three exercise that you showed to strengthen your hips since I watched this tape the day it came out and it has really helped, thank you. What I would like to know is do you have any more exercises that I could add to it? Thanks

[@bradwood9096]

Have a niggle in my left knee due to the Sartorius Muscle. Right hip strong and the left so weak doing this test. Great stuff thanks.

[@toneandtighten]

Thanks for sharing!

[@Aikidomaster69]

The second one for weakness hurt so much lmao. All my highschool track years they said my hips were tight but now I’m thinking they were just really weak.

[@seanbill1521]

Dr Jarrett I have been following your channel for a month now your videos are very helpful your core workouts > not flexible and finally > Every Morning has been very helpful thank you so much man and keep up the good work❤💯

[@toneandtighten]

Thanks so much!

[@elaineateoate1020]

Passed on flex and strength. My flexors are sore now from doing deep barbell weighted squats. The rest of my body can handle the exercise just fine without soreness the next day.

[@awartank]

Really appreciate your lessons. I just realised that I have a weak left piriformis from using your tips. 🙏

[@toneandtighten]

Happy to help!

[@xb4439]

Thanks a lot. I think my hip flexors are perfect, verry strong, not very tight. But I would love to keep exercising to maintain this perfection. God bless!

[@toneandtighten]

You're so welcome!

[@Mike_and_Shey]

halfway through: my ham touches the table both sides and i can do the chair-knee lift with ease…. tight hips have been mentioned at a chiropractor’s office… something about bringing knees spread outside

[@sharmilasaha7265]

Very nice video I want more videos like strenghning of hip muscles Me a lady 59 yrs old has done tkr on my right knee I feel weakness around my right hip area I do straight leg raising with resistance band but feel s its worn out near that right hip area But when laying sideways I raised my right leg with resistance band I feel ok Please give me some advice what type of strengthening exercises will I do I will be grateful to you Sir

[@markglenapas625]

Thank you so much!! I thought I just have a tight hip flexors thats why I only stretched it for how many months but it turned out that it was a weak hip flexors.

[@tereyes5633]

I had lower lumbar spinal fusion surgery in June 2023. I can't walk w/o 2 canes. My pt says my hip flexor are tight because they're weak. I can't di your chair test, but would you recommend at 10:36 the hip stretch post spinal fusion?

[@C5Rose3]

Hip flexors are definitely weak. Thanks for the video.

[@toneandtighten]

Thanks for watching! I hope this helps.

[@RobKinneySouthpaw]

Right hamstring hit the table. Left a little tight but also slightly weaker on endurance.

[@riacastro6450]

53 yrs old suffering from DDD. Can you advice any stretches and exercises to ease my pain? 😢

[@terriewalker297]

Trying to do the strengthening exercises by my hip Pops every time? What should I do?

[@NicoleBeard-x5k]

So I have a torn labrum in my left hip. I also have awful lower back pain and I think tight hips? But now that Iv done this I think it’s a good mix of weakness also. I have a very week lower abdomen for sure. Working on that

[@brittanysuppes]

Ty for this helpful information, but I don't think that my hip flexors are two weeks maybe just a little? But on my non-paying side more-so.. my left side is very painful in the front burning especially when I hinge or try to do any type of squat at all almost unbearable.. I definitely don't think they are tight I did the test that you mentioned and did not seem tight in the slightest..iv been doing all the strength exercises you mentioned well and I feel like I'm strong enough to do that I just can't do them because of the burning in that area..??what else would you recommend for my issue/pain? I've tried many things over the last year.. ty.

[@sarakatrdzhyan4484]

Wonderful tips, thank you. I did both tests and seems like I don’t have tightness nor weakness but every single time I do any glute exercises such as deadlifts or lunges one side of my lower back behind my hip flexor hurts. It only hurts when I’m working out but goes away after. Any suggestion for this?

[@jenniferhenrie6043]

Weak. Wow! That was a surprise. Always thought my problems were based on tightness.

[@TwoCatsUp]

How often should I be doing the stretch if my HF are weak (and they are....)? And then how often to do the chair exercise?

[@marduktr]

Hi, according to test results I have weak hip flexors and no problem about tightness. I wonder how often should i do level 3 exercise you mentioned for weak flexors in a week? Is 3 times per week enough?

[@Amanda-nq6mw]

How many days a week do you suggest? It seems mine are on the weaker side

[@mamaHelku]

Would the same apply to people with hypermobility? I could never so crunches or sit ups and I read tight hip flexors are the reason because they have to keep hypermobile hip stabilized.

[@craigatkinson7386]

How many times a week/day should I be doing the strengthening exercises please?

[@sunilrustagi8497]

Please let me know what to do my right leg bent oftenly through knee .

[@JasonCrabtree-b3x]

neither tight nor weak. when i do the chair exercise i feel a slight pain. is it possible that i over stretched my hips. i meditate in a lotus often um thinking that is the issue. how would i fix that?

[@kimrobinson9759]

Week!! Got a cramp at 8

[@thomasanderson9460]

4 for me --yikes

[@sahelichowdhury]

My hip flexors seem fine, thanks for the tests. I have a different problem, however. If I don't exercise a day or two, and I am sitting a lot those days, then I experience a pain in my side hip, and only on the left side. Sometimes it goes down to my left knee. Then it disappeares if I do side hip exercises (both stretching and strengthening) the next day. What could be the reason? And is there any way to permanently get rid of it? Thanks a lot in advance.

[@coveredbytheblood_]

Hi! My mom is having this problem as well. She has a problem when she sits for a while. I showed her this video to help her so we’re going to start working on these exercises for her tomorrow. Have you had any luck?

[@sahelichowdhury]

@@coveredbytheblood_ No, because this is not my problem. I explained my problem but he did not respond, so I still focus on remaining active. I believe my problem originates from my knee which I had hurt years ago but did not care because I was a teenager.

[@almabollinger]

Go to a physical therapist

[@balachanderv]

What if my hips hurt on doing both the tests? Should I be doing both stretching and strengthening? Thanks in advance.

[@yungprinzi2257]

Please how many months will it take to do the exercise? Also can these exercises correct the lumber spondylosis imbalance? Do I need any surgery for correction please be factual. Thanks

[@toneandtighten]

You should start to see improvement in 2-4 weeks with consistent performance. For lumbar spondylosis problems these are the exercises that I recommend to my patients: kzbin.info/www/bejne/fKeWnX6Gdt5oacU Good luck!

[@Doppa77]

My left hip flexor was weak, which is the side I have been having problems with, so I'm not surprised. Though I originally thought it was a stretching problem.

[@honeylogues247]

Gosh. Time and again I get shocked when I am reminded that the form matters lmao. ❤❤❤

[@lovliegyrl]

What to do when you do the stretches, pulling the ankles towards the butt, I only feel it in my quads but I also feel pulling in my knees(front of and behind). Which is painful.

[@amydacosta5443]

Thank you!

[@keenanranch849]

I deal with RF and TFL tightness a lot on my left side. Aren't they secondary hip flexors. Does this mean my primary hip flexors are weak and they are compensating? If so, how do I get the RF and TFL to quit taking over? Thank you!

[@kristenwilkinson9199]

I looked this up because I have constant pain in my hip flexors. According to this test, I am terribly weak. Would weakness cause pain?

[@the_nows]

Stop stretching! *proceeds to show how to stretch*

[@-xo6883]

Right? These people are so confusing 😢

[@peoplelikeusdj]

@@-xo6883 stop stretching if after doing test your muscles are week not tight....not sure he could be any clearer lol

[@yoskalindsay7448]

I thought I was tight. But actually I was weak and felt tight because the muscles were working so hard!!!! Can't wait to fix this muscle weakness as well (I feel like every time I fix a weakness it exposes another one!! 😂😂)

[@dianebrotherton9070]

Mine are neither tight nor weak. I do have pain in my back in the soas region though.

[@balsaraarpit1611]

I have been doing this things upto 60 days but nothing seems diffracting, instead of feeling in hip flexor i always felt in quads.

[@prashantbhardwaj226]

I have been able to do 10-12 rep each side but couldn't hold it for more than 30 seconds so are my hip flexors weak aur tight ?

[@Tredinkē]

They are neither according to these exercises yet my hips/lower back hurts when walking more than 10k steps when e.g sightseeing (with breaks obviously) and I'm only 30 😢

[@deepoellnitz]

You lost me when you told me to lay back on the kitchen table. Lol! Not in the budget to replace a table.😌 But jokes aside, I did take notes!

[@quillonspain-ck2ky]

I have tight hamstrings can I still do these ?

[@Caroleofcanada]

I can do it all without issue. But my hip flexor still hurt. What's wrong with me?

[@AALI97]

Can you not do the first test on the floor?

[@thunderbird3694]

Wow! I used to stretch my hip flexors on the daily assuming that would help my hip problems, but after doing your test I discover they are super- loose with both leg going down to the table. My strength seems to be fine also. I was a runner most of my life, but have taken up cycling after developing problem with my hips. Therapist told me that I need to strengthen my glutes so I have started doing dead lifts

[@LuisaReda-ek5tz]

Same

[@patriciaoliver4455]

I had total knee replacement and the stretch is causing a lot of back hip pain

[@kS20222]

Can you do the stretch on the floor

[@toneandtighten]

Yes

[@boombaporiginal3359]

I think mine are weak, when I do the seated exercise my knee wants to turn outwards. It's impossible to keep it straight!

[@jonic.kirkwood9000]

I am good with both. I hurt in the morning

[@suetv7084]

Not weak, not tight.. yet I have constant lower back and hip pain.

[@voraciousreader3341]

Why do you have a video for “stretching hip flexors for immediate relief,” and this video, which says, “STOP stretching your hip flexors.”??? Don’t you think maybe one or the other of these videos either needs a new title or needs to go away for good??

[@welshdragon2008]

Can one side be weak and the other side tight?

[@TheCityofSofia1]

I've had a weak left hip flexor

[@ethan-sq6zv]

Mine are weak I’ve known they were weak I’ve never consistently exercised them

[@sunilrustagi8497]

I have started your 8 min streching and able to complete. Still not able to walk fast.

[@jesspressterp]

Oh no they didn’t seem like tight or weak but still have pain 😢