Why Stretching Your Hip Flexors Isn’t the Whole Story

Tight hip flexors? You’re not alone. Many of us have been told our hips are “too tight” – especially if we sit for long hours, feel stiff when walking, or struggle to extend fully in movement.

The go-to fix? Stretch, of course. But here’s what often gets missed…

Tight hip flexors don’t always need more stretching. Sometimes, they need more strength.

Let’s dive into the why – and what to do about it.

Where Are the Hip Flexors and What Do They Do?

The hip flexors are a group of muscles at the front of the hip. The two main players are the psoas major and the iliacus, which join to form the iliopsoas. These muscles are responsible for lifting the thigh towards the body, stabilising the pelvis, and assisting with posture, walking, and balance.

They also play a subtle, but powerful role in our emotional and nervous systems – especially the psoas, often called the “muscle of the soul” because of its connection to stress and trauma responses.

Why Do Hip Flexors Get Tight?

There are a few common reasons:

• Prolonged sitting (especially with poor posture)

• Lack of physical activity

• Repetitive movement (running, cycling)

• Weak glutes or poor core engagement (the hip flexors try to compensate)

• Shallow breathing and emotional stress

A 2021 study published in Musculoskeletal Science and Practice found that people who sat for more than 7 hours a day and were physically inactive had 6.1° less passive hip extension compared to those who were active and sat less. The research suggests that this restriction may reflect increased muscle stiffness due to a lack of movement and prolonged hip flexion positions (Boukabache et al., 2021).

So yes, sitting does contribute. But inactivity and underuse of these muscles are just as important.

Why Stretching Alone Isn’t Enough

Stretching can help – momentarily. It feels good, it relieves tension, but the effects often don’t last.Why? Because a tight muscle isn’t always a strong one. In fact, it’s often a weak muscle doing too much, without enough support.

Imagine trying to hold something heavy all day without rest – you’d feel tense too.

A 2015 systematic review showed that while acute stretching can improve range of motion (ROM), it has minimal impact on long-term performance or injury prevention if not paired with strength training (Kay et al., 2015).

The Missing Piece: Strength

If the hip flexors are weak, they’ll tighten up to stabilise you. This is common when the glutes and core aren’t pulling their weight, leaving the front of the body to do all the work.

A 2020 randomised controlled trial found that hip strengthening exercises significantly improved pain, balance, and gait in older adults – even more so than traditional quadriceps rehab alone (Do & Yim, 2020).

This tells us that strengthening the hips isn’t just helpful – it’s essential for:

• Improving postural alignment

• Restoring natural walking patterns

• Reducing compensations that can lead to lower back or knee pain

• Supporting the pelvis and spine during single-leg balance and functional tasks

What You Can Do

It’s not about choosing between stretching and strengthening – it’s about doing both intelligently.

Here's what I recommend:

• Mobilise: Use gentle dynamic movements to wake the hips up before exercise

• Strengthen: Include specific exercises that load the hip flexors through their full range

• Integrate: Practice movements like lunges, step-ups, or Pilates-based leg work that combine breath, core, and hip stability

🌀 I’ve included a short video below with two simple hip-strengthening exercises you can do at home to get started.

Final Thoughts

If your hips feel stiff or tight, consider this:

• Are your hip flexors actually overworked and under-supported?

• Are you addressing both mobility and strength?

• Is your posture, breath, or movement quality part of the picture?

At Reflexions Holistic Wellness, I work with clients to create sustainable change – through movement, awareness, and strengthening that supports the whole body. Whether you’re dealing with discomfort or simply want to move better, it starts with understanding the root cause.

✨ Book a Private or Semi-Private Pilates session with me in Fremantle – your hips (and nervous system) will thank you.

References:

1. Boukabache, A., Preece, S.J., & Brookes, N. (2021). Prolonged sitting and physical inactivity are associated with limited hip extension: A cross-sectional study. Musculoskeletal Science and Practice, 51, 102282. https://doi.org/10.1016/j.msksp.2020.102282

2. Kay, A.D., & Blazevich, A.J. (2015). Effect of acute static stretch on maximal muscle performance: A systematic review. British Journal of Sports Medicine, 49(14), 904–912. https://doi.org/10.1136/bjsports-2014-094376

3. Do, K., & Yim, J. (2020). Effects of muscle strengthening around the hip on pain, physical function, and gait in elderly patients with total knee arthroplasty: A randomized controlled trial. Healthcare, 8(4), 489. https://doi.org/10.3390/healthcare8040489