How to Fix Tight Hips: A Comprehensive Guide

💪Hip tightness during squats is often mistakenly attributed to tight hip flexors or hip tightness.

🦴Skeletal factors, such as hip joint structure and bony changes, can contribute to tight hips.

🕒Assessing three ranges of motion - flexion, internal rotation, and external rotation - can help identify the root cause of tight hips.

🔗Hip capsule mobility exercises can improve external rotation and flexion, increasing range of motion.

💥Muscle activation, particularly of the adductors and core stabilizers, can help alleviate hip tightness.

Why do I have tight hips during squats?

—Tight hips during squats can be caused by skeletal factors, hip capsule restrictions, or muscle imbalances.

How can I improve hip mobility for squats?

—You can improve hip mobility for squats by addressing skeletal factors, working on hip capsule mobility, and activating the appropriate muscles.

What are some exercises to increase hip flexion and external rotation?

—Exercises like squats with external rotation, hip distraction exercises, and side bridge variations can help increase hip flexion and external rotation.

Can I fix tight hips with stretching alone?

—Stretching alone may not be enough to fix tight hips. It's important to also address skeletal factors and activate the right muscles.

How long does it take to see improvements in hip mobility?

—The timeline for improvements in hip mobility can vary depending on individual factors. Consistency and proper technique are key to progress.

00:06Introduction and overview of the video topic: fixing tight hips.

00:35Clarification that hip flexor tightness is often misattributed to hip tightness during squats.

03:18Explanation of the three stages to fix tight hips: skeletal factors, hip capsule mobility, and muscle activation.

06:13Demonstration of assessing hip range of motion in flexion, internal rotation, and external rotation.

07:18Introduction to hip capsule mobility exercises to improve external rotation and flexion.

09:21Explanation of the importance of stabilizing the low back to improve hip mobility.

12:46Demonstration of adductor activation exercises and their impact on hip stability.

14:30Suggestion to combine all three stages for comprehensive improvement in hip mobility.