How to Fix Tight Hips (WITHOUT STRETCHING!)
ฝัง
- เผยแพร่เมื่อ 12 มิ.ย. 2019
- If your hips feel tight when you squat, and you’ve tried every stretch to try and loosen them up and it isn’t working, then you need to watch this video. Here I’m going to show you the real reason why your hips feel tight and what you can do to make your squat better. I will take you through a step by step process for identifying the real root cause of your hip tightness and how to fix the problem without ever having to stretch your hip flexors.
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We start with an evaluation that can be done at home just laying on the ground. You want to test your range of motion of each hip into flexion, internal rotation and external rotation. While this is easier if you have a therapist to do it for you it isn’t necessary to get the information that you need to move forward. Once you find the restriction in your range you can start to address the issue. In Jesse’s case he has tightness into external rotation of his left hip.
This is actually quite a common problem. Hip internal rotation restrictions are also common but more often when the issues are driven by arthritic changes in the hip or from an acetabular impingement that would likely cause a good amount of pain with the testing. If you are looking for things that you can fix more easily however, you will likely find that external rotation is limited.
This is especially important when you realize that it is often coupled with a limitation in flexion. The combination of flexion and external rotation is something that is critical to performing a properly executed squat. The first thing you can do is skeletally make some changes to ease the demands on your body. You would want to rotate your legs outward (not just your feet) and take a somewhat wider stance. These will allow the bones in your hip to clear into flexion without experiencing a natural anatomical block.
If this improves your range but you still feel issues and tightness in your hips then you want to move to the next level and look at the hip capsule. Here is where most of the restrictions will lie. Try the combo hip external rotation and flexion mobilization shown here and assess how you feel in the squat once again. If you see complete correction then you know you need to work on this more. If you see some improvement but not all then you need to keep going to the point of evaluating the muscles around the hips.
The hip has many muscles that cross it or influence its motion. It’s not just the flexibility of these muscles that matters however. You also want to evaluate their strength and their stability. If the hips are tight they are likely getting called to do a job they aren’t supposed to be by a stabile joint that isn’t doing it’s job. The hip tightness is being recruited as a compensation for instability elsewhere, often in the low back. Watch as this unfolds and how to correct this.
Finally, you want to check for the intrinsic strength of the hip rotators. You will likely be shocked at just how weak your hips are. With the right strengthening exercises, you will be able to quickly address your weaknesses and get your hips feeling right again every time you squat.
If you find this video helpful and think you could benefit from a step by step program that puts the science back into strength, head to the link below and get one of the ATHLEAN-X Training Systems. Start approaching your training seriously like a pro athlete would and you will start seeing the benefits of doing so.
If you want more videos to help you correct other hip related issues like anterior pelvic tilt or tight hamstrings, be sure to subscribe to our channel here on youtube and turn on your notifications so you never miss a new video when it’s published. - แนวปฏิบัติและการใช้ชีวิต
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
Looking to get a flat stomach in just 22 days? I'll show you how with a simple home workout - th-cam.com/video/CMKw77fbkOs/w-d-xo.html
Every fitness question I have, this channel has answered already.
Meta Notches literally man, completely changed the way I workout and for the better
hey ,if anyone else needs to find out about stiff hips and lower back try Nevolly Hip Relief Nerd (Have a quick look on google cant remember the place now ) ? Ive heard some great things about it and my colleague got cool success with it.
Knesovertoesguy...
I bet they all kill your gains tho.. 💀
Nope! Jeff can't answers difficult questions. Always pawns these tough questions by simply saying you need medical advice. Out of the hundreds of videos I've watching Jeff has helped me absolutely zero times. Whenever I needed to fix issues. Knees over toes guy. Even Hybrid Calesthetics actually helped. 80%-90% of the pain is gone. With Jeff the pain will still remain. Jeff does not know how to fix pain.
Best channel so far. No BS, No ads, No cross selling. All about informative information we need.
Ijien Goh so annoying when I’m watching reptile videos and they start advertising saying this episode was sponsored by blah blah blah when paying for TH-cam premium specifically so I won’t get ads!
You’re damn right!
There are many good channels for weight lifting. I think for information he is one of the best on the internet.
He doesnt use young sexy women in skimpy shorts as click bait. When I see this it makes the presenter look like a sleaze.
BUT he makes money selling supplements (protein shakes) - the biggest gimmick in sport.
@mcweb A protein shake is equivalent to a 100g steak and 1 & 1/2 cups of coffee.
Manufacturers discovered that if they put magnesium in with the mixture they can slash their cleaning costs. Magnesium stops the mixture sticking. We can now buy special protein shakes flavoured with magnesium. There are now special vitamin pills with added magnesium because we all need magnesium.
The supplement industry is world wide a US 60 billion dollar a year industry. The word hypocrisy springs to mind.
@@raymondmenz522 a 100g steak is only 3.5 ounces... What are you talking about?
Listen‼️ I’ve been watching videos for a month as well as stretching and no real progress until now‼️‼️. This is the shortest video that has been the most beneficial. THANK YOU‼️😍 I don’t have money for PT and this is just what I needed. I haven’t had mobility in my hips in 7 years but now I do in minutes! ❤🎉
I need WD40 for my hips.
I need a whole new body
See your doctor, bro.
Put in that work.
@@infinitereality5640 I don’t have hips or shoulders. I’m a stub
Me too. Did U fix them?
You can obviously fix tight hips by doing face pulls
Just Some Guy without a Mustache 🤣🤣🤣🤣
Face pulls fix everything 😄
this has become quiet irritating now... in every single video people comment about face pulls... i no longer find this funny, this has become irritating now ... heard these jokes many times and now these face pull comments have become quiet annoying
Flexor Pull
Shuttup and do your face pulls!
The future of PT is just looking up Jeff’s videos 😂
ZacPloskiFitnessFan I am a PT student and already doing it😂
This is now
And double checking that everything you’ve learnt youre not doing wrong 😂
@@kevinj7113 ok sheep
The future is here
Hip flexors are no joke. Most underrated muscle in the body but also the most important
DOUBT
your heart would like a word
Easily the biceps
DICK PULLS
LameBushido *myocardium
I watched this today as I am a 47yr old female that has found out after a year of tests that i have arthritis in my lower back and left hip. Ive always done alot of weight lifting and running hard down hill and not looked after my body in pro-active ways (stretching, hydration, nutrition). Lately ive had more and more impingement and pain from possible inflammation. Your hip tests have been very helpful and using the skeleton has been the one thing that has helped me understand what is going on. Im really grateful to have found this. I wish you could be my PT or help me with an exercise regime to activate the supporting muscles so i can lessen the everyday pain. The less i do, the more pain and knots and restriction in mobility I suffer. I suffer with anxiety and its crucial I exercise. Thanks once again for this brilliant clip
Am I the only one who gets video's from Jeff popped up explaining and fixing my problem I had the same day while working out or right on the day after..
Jeff you are a legend!
Me too, dude!
Same!
I was talking to someone about a bulging disc on an MRI and suddenly his video on fixing herniated/ bulging discs popped in my feed within an hour
You tube creeps me out with that
Mohamed EXACTLY💪🏾💯💪🏾
Massive thumbs up for all Jesse's gains! Keep up the good work brother👌💪
Its *Jesse
I'm impressed with the beard gains I'm 39 years old and can't get gains like that
I m talking about how he changed (in a positive way) since the beginning of his journey... Go see him 6 months ago you ll see what i mean
It's actually Jesse's progress that made me finally buy the Athlean program. Jesse's totally killin' it!
Phil 99 💯💪🏾💯
Jeff's minding reading ability honestly impresses me more than his ability to stay shredded 365 days a year.
Athlean-X took away my lower back pain many videos ago. Now I listen to this guy always and never fails to help me!
Glad to hear. I’m having some low back pain too.
Me: my hips feel tight.
Jeff 50 minutes later: How to Fix Tight Hips (WITHOUT STRETCHING)
Literally me!
Me too. What the??
He's a wizard
Priceless knowledge. That's Jeff. :-)
I went to the doctor today and the doctor did the same test in the video, I found out that I just have deep scar tissue in my hip from extensive running on the track
I want to say thanks Jeff! Thanks to him, I am no longer afraid to eat and I feel more confident in trying the more challenging exercises. I dropped from 200 to 183 in a month whilst building strength. His honesty and his desire to just see a workout done right really makes me feel so much better when I do his workouts. He WANTS us to be the best we can be. Really the most honest fitness TH-cam channel.
You're a true shaman Jeff.
Things that i couldn't figure out in years, i got it by your 15 min video. Thanks so much.
Been suffering with hip problems for years, this makes so much sense. Thank you.
I wanna train abs, jeff makes a vid about abs
I go squat and notice i have tight hips.. and guess what, jeff makes a vid
You're a god man 😂
For real
It’s confirmed. He’s a mind reader.
You want to learn about Advanced Thermodynamics, Jeff makes a vid about Advanced Thermodynamics.
Fischer12345 shut the fuck up think your so smart
Dr.Hench Grammar nazis are coming for you, be warned.
Its crazy how jesse can record a video and be in it at the same time!
Underated like pat parras coc
This is legit. I have been having annoying hip pain (front of hip, hip flexors) in my left leg for 3-4 months now. Did all the different stretches that various youtube channels recommended... it always helped for a few minutes but the pain came right back. Every morning when getting up from bed I could tell that nothing really changed, the pain was there again.
Two days ago I did the side-plank from this video (11:18). I did it five or six times over the course of a day - always about 30 seconds. I used the "full" variation, not the easier one. It felt strenuous (in a good way) so I knew that I might be weak in that area.
What can I say? No more pain when lifting my leg up, no more pain when getting out of be and putting on my socks. I am sooo happy! Thank you so much Jeff. It is not the first time that your specific video was the ONLY one that actually brought relief and fixed something!
Anytime I have a question or an issue, I can rest assured, knowing Jeff has likely created a video to address it. Much appreciated, sir!
In one of my most helpful videos, I show you how to fix an extremely common posture problem called anterior pelvic tilt. If this is something you experience, you are going to want to check this video out so that you can fix the issue once and for all - th-cam.com/video/K-CrEi0ymMg/w-d-xo.html
This video came at the perfect time for me. I recently suffered a partial groin tear, and was just starting to do leg workouts again. Thanks for what you do.
Wow, I didn't even know I was looking for this and I'm so happy. I kept stretching my hip and it didn't change much, but these exercises finally helped me understand what my problem is. I'm pretty flexible in all directions, but that external lifting when lying on my stomach killed me. Now I know I gotta strengthen that, my hip already feels better.
Thank you so much!!!
This man helped me through more injuries than any physical therapist did when I was in the army I. really appreciate your free videos.
This was EXACTLY what I needed to see. Thank you, Jeff and Jessie!
Me:i will exercise someday
Athlean x t shirt; someday is not a part of the week
Also read this just today.
One day? or Day One!
Didn't notice that
I want this shirt!!
The past, is the future, live in the present, and you will always do, what you have failed to do.....
Jeff is an absolute hero. I do some of his exercises as I had sciatic and lower back pain, shoulder and neck pain and now I suffer from a tight hip. I know in a few days I am fine again as his tips are simply the best advise. Thank you for going so into detail and depth about issues may cause the pain. Awesome!! Best in the world!
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember whiners who can't read, it's NOT THE FIRST 100, but 100 randomly selected WITHIN the first HOUR the video is published. Don't b*tch if you're not one of them :) Just try next time. Click to see if you’ve won. Good luck!
giveaway.athleanx.com/ytg/fix-tight-hips
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
what about giving away a hip?🤔😄
Jeff hands out L’s like crazy
"Better luck next time". Somebody has won?
Nooooooo lost again rip...
aaronbpi98 cause you’re bad
holy shit Jeff, every time you upload these "how to fix" videos, it's always about an issue that I'm having now! You're a real life saver!
that's the most informative video about that topic I've seen so far. Really helpful!
I've been out of touch with you Jeff as I have ventured off in educating myself on foot fitness and such. So, as I revisit all your videos from a couple years ago it's so refreshing because it completely parallels with what I learned in my foot fitness certifications. You have such great content and I'm so glad you exist in the world.
brilliant, I am currently having issues with my hips, so helpful!
Riccardo Loi ^very i needed this💯
Love how you describe and go in depth about how our body works and how to fix it. Very educational thank you (and Jessie) very much.
You motivate me to get back into my kinesiology degree, thanks for this fix
This channel has saved my training at 60 years old. I’m becoming more athletic and flexible than any point in my life. Even with injuries that need surgery, I’m able to train. Amazing !
Keep it going!
Hi Rambo. Can you please tell us details? It sounds like you have a success story. And what you are describing is a miracle. Since watching this man's videos for the first time, I feel like his knowledge about stretching is nothing less than a miracle. I have been wanting a miracle to help my hip pain caused by riding bicycles for years, without doing any stretching. I was honestly feeling morbidly depressed from this nagging chronic mild pain in my hip. But after seeing his information on hip flexors, and stretches, I literally feel 100% confident that I can just "stretch" myself back to full health. My hip flexors feel like massive steel cables when I am simply kneeling with my feet behind me. I didn't even know what the flexors were until his videos!
Great video! I've been trying to figure out what's going with my hips and you described it perfectly! Thank you!
I could literally cry right now!! I’ve been dealing with this pain for a month and I just kept stretching it but it hasn’t been working! Thank you so much for this video!! 🧡😭
I've been having serious issues after a car accident which initially damaged my spine and the pain has now radiated into my hips. Your video has been the only sense I have heard on the relationship between instability of the spine and related issues through the hips - thank you
Excellent video Jeff. I’ve been searching the web trying to research this type of information and I have not found anything that is this complete / concise. Thanks so much - greatly appreciated!
Jeff is the best workout channel
Jeff is a human bruh
@@midstainmcpe9205 bruh moment
dušan kulíšek ^💯💯💯Exactly who else is better
Thank you so much Jeff! I have been having this problem for a couple of weeks now, and so much of what you went through in the video applied to me. I think that, for me, weakness in the lower back is probably the biggest concern because I have been having lower back pain for almost 7 months. I will definitely take your advice!!!
This just blew my mind. I had a knee surgery almost 15 years ago and had to stay locked straight legged & non weight bearing for 9 weeks after to protect cartilage implants. My knee was fixed but my hip was so tight I could only dream of external rotation. As happy as it makes me feel to see this video, I'm also so angry that my physical therapist never did anything like this. I've been suffering for years with this issue and learned more in this 15 min. video about my problem than I have in almost 15 years from my PT. Shame on me for not finding this sooner, but shame on my PT's for not helping. Jeff, you're the best and I'll always be grateful for your help with this painful issue. Thank you.
Are ya kidding me?? I've been working on hip mobility for a long time and this was like having an appointment with a PT! Jeff is the best!
Been having this exact problem and this video really help. Thanks so much Jeff!
Rehabbing from Total Hip Replacement. Tight hip flexors have been an on and off problem for weeks. Your vid helps me understand some of the problem. My prescribed exercises are clamshells and band walking, so I know I'm working on the correct things. Thanks!
Thank you for this video. I used to be a marathon runner but a few ankle injuries from forced boots and UTs runs put me out and I packed on the pounds. This year, I've decided to focus much more on regaining my fitness level to my Marine Corps days but my hip has been troubling me and making running, biking or even the elliptical painful. After trying the band for just a minute it released a bit, and the side bridge melted almost all the tension away. I'll be doing these as part of my regular daily regime. Thank you, thank you, thank you!!
I quit going to my PT and just started following Jeff's advice... Jeff's advice got me healthier so much faster than my actual PT.
raymond needs to be in a calorie surplus
he's cutting bro...
just 1 more month
Natty limit bro
He's still got more muscle than me
That's the problem.. wolf, gotta eat more
I've had the same problem and one side was much stronger than the other, in fact I couldn't lift the weak side knee at all. I've been having squat and pelvis problems but this helped tremendously. Really explains why all the stretching I did was not sufficient. When I did the recommended exercises to strengthen the side my body thanked me with joyful cracking. Thank you.
Thank you for this in depth piece on hips (along w all your other videos). I had a 3 level lumbar fusion 4 yrs ago & my hips/hip flexors have never been the same! They are a constant battle. I'm going to add this to my regime..thx again!
I started watching Jeff's videos and strength training in January. I'm turning sixty and have never looked better. Thank you Jeff!
Bought the AX-1 training camp program. An amazing program, really impressed with it, keep up the good work!
Perfect timing on this one as always thanks Jeff!
I have had this hip pain for 3 years and physio, chiro, and massage did nothing, sometimes making it worse through stretching. I found out through this video that i have zero muscle in external rotation and i need to strengthen that. After 20 minutes of doing this i finally have relief of pain. I will continue to keep doing this, thank you so much!
Thank you for that video! Got the kick I needed to consult a physiotherapist. It probably avoided me early arthritis as I got diagnosed with hip impingement.
Again, thank you for the great advice and motivation you put out there! Such an awesome work you are doing!
Jeff always blows my mind with the shit he knows most knowledgeable guy in the fitness industry 💯
Yesterday i was having pain in that part after playing soccer and today the video is uploaded jeff is a legend
Jeff,I'm 64,good shape for my age,but have always had tight and problematic lower back and hips.Sciatica so bad I couldn't sleep at night,stabbing pains in my groin that would double me over,knee pain,you name it.Once in a great while,the signal between my brain and leg would get interupted and my knee would give out.I never considered doing hip internal and external rotations.I have been doing a couple different variations you recommended for a couple hours today and I can already feel a huge difference Tremendous debt of gratitude.Thank you !!!
this guy is on a whole different level!
Unbelievable as usual! I mean in a good way. So detailed, so informative, so useful. I've had double hip replacement and am getting mobility back bit by bit, but wow, this, it's very cool stuff indeed. Thank you again for yet another awesome video.
I have been taking ballet classes for the last year and a half and that made me study anatomy to be able to do the steps. Your channel is very helpful for me to study and correct my posture. I'm almost 30 and there's a lot to correct. 🤷🏾♂️ Thanks. 🙏🏽😉
I’ve been rehabbing my hip for 7 months now. I’m going to show this to my PT. I really hope we can identify what’s the issue so I can walk without pain and get back to training. Exercising rehab is no joke. The hardest part is mental/emotional because we can’t do what we’re used to doing.
I had an MRI and it showed up negative too. They said it’s Iliopsoas tendonitis. I wish I could afford your help to rehabilitate. Appreciate the videos. Hope y’all feel better if you’re reading this and hurting at all.
Jeff is s god! Been suffering from this issue recently and BAAM!! Here comes a right video on right time! Thank you again Jeff!
Thank you so much for this video! I been watching you for over 5 years and you have made me such a better and more knowledgeable trainer! 👍
I swear every time I have a problem I come to youtube and this man has the answer
You have just saved my life! After doing yoga and strength for 4 years, being super fit, I have bought new high sole trail sneakers and managed to lock my whole pelvis in an anterior pelvic tilt, sent all muscles in an overdrive, psoas, hip flexors, tfl, it band, lower back, with leg pain, shoulder pain, neck pain, you name it. My whole body changed its alignment in 2 weeks, I couldn't move, sit on the floor, for weeks! Your videos taught me more than any book I have ordered (trying to learn about anatomy and solve the pain.) Yes, the glutes and abs are not working, and I knew the issue that has to be solved must be somewhere else. To relax TFL and hip flexors to unlock that tilt! Oh man, I cannot thank you enough! May the God repay you in His blessings! 🙏🙏🙏🙏
Jesse: “I’ll set up the tripod”
Jeff: “Be sure to set it *just* too low so that I have to adopt a wide stance”
Jeff being clairvoyant as always, thanks Jeff
Thank you SO much! I have had this problem for awhile & I always said my right hip felt like it had a bone stopping it in certain moves as you showed here. Now I tried these things & yes exactly! Just repositioning already showed big improvement & now I will do your other exercises on this too! Thank You !!
Jeff's knowledge and logical problem solving with respect to Jesse's issue is astounding. Utmost respect to you Jeff for your fantastic work.
Hi Jeff,
Can you do a series on sport stretches, like soccer that you can do at the end of playing?
Thanks,
Seth
And cricket 🏏
And Darts
And e-sports
Thumb wars
Cycling stretches please
omg! Thank you so much! I've been having trouble figuring out what's up with my hips! I practice martial arts and rotating my hips enough to do a decent has been severely limited! Now I have a place to start looking at how to address it!
Just tried this as I was watching your video, moving my knees out forming a V made a drastic change in the quad strain and stomach compression. Thanks for helping me correct my squats.
Thank you again for educating and showing us! My one legged balance and core stability was felt instantly from the side bridge!!
Perfect timing! I was just starting to look into tight hips during my squats. Thank you jeff!
William Henning ^^^💯💯💯
Finaaaally i have had groin pain for several months while squating thanks jeff!
Thank you for this video. 2 years of lower back pain gone from incorporating hip flexor/ Psoas strengthen. I had been constantly stretching them thinking it was tight, but it was just weak the whole time!
Thank you a million times for taking the time to create these videos - no one could figure out how to treat my hip. I’m so happy I have some relief !!! Again thank you. .
The skeleton and my joints make the same sound when they're moved
Lol mine too lol
This can actually mean you lack muscle strength to support the joints
Pop
mine too
metoo
9:09 Jesse hitting Jeff’s iconic “What’s up guys” pose.
*You Know I Had To Do It To Em*
James 2509 ^🤣🤣🤣thought i was the only one tht noticed
So amazing at breaking everything down. Apparently I have weak external hip muscles!! Thank you and keep it up!
This helped me sooooo much. Since lower back operation years ago, such tight hip and pain walking short distances. After doing what he showed (not stretching) such relief! ….after years 😊 much appreciation for this video. All these other TH-cam videos showed stretching which like he says just short relief.
Jesse + Raymond = the beginning of a great video!
xtraOrdinary Athletes 💯💪🏾💯
I was just looking for hip exercises and this video pops up.
I am not telling lies.
Selman Fejzić me too 😂😂😂
I made a big mistake by misdiagnosing my pain with lower back problem, but then I realized it was a hip problem. So when I first started listening to this channel I had visited one of his lower back pain videos, and then I tried the techniques. In which it didn't help me, but perhaps made it worse. But since then I've tried hip tactics from this video, and the results are great. So thanks for everything. You are truly appreciated.
I did the side plank - and Gosh, what a difference on my hips! Thanks for the tips, keep it up with the great work!
Always appreciating your work! There are so many being positively impacted by the knowledge you share. I am sure your videos decreased the risk of injury in so many parts of the world. Thank you for the good work!
Holy shit my hips are tight as shit, I NEEDED this. Thanks Jeffery❤️
This was incredibly helpful! So thankful that you explained this!
Thank you! I’m always impressed with your videos. Precision! I’ve been suffering from tight hip flexors for a minute. Thank you.
13:00
That test showed me that my left knee almost didn't rise at all from the ground.
*3 mins in the video*
_...i need to see a doctor_
Same 😂 didd you actually go? If so what did yours say or do? If not have you found a way to improve your issue?
@@Anonymous-xr8hx i did not lmao but yea i think my hips arent hips man
@@8ykie 😂😭😭
same i cant even do basic move
@@8ykie i feel you mine are so jacked i cant even get close to sitting cross legged
I’ve had this for a couple weeks now and I was getting really frustrated with how stretching wasn’t working! Thank you so much!
insane value level on this channel. Thank you Jeff and the whole team!
Best Fitness channel on the Internet!I have 8 years of post secondary education and you just condensed everything relevant into 10 minutes. this channel continues to blow my mind. The quality is but but better than the crap my family physician feeds me.
I swear you're reading my mind. Every time I have a problem, BOOM, video. Thanks for always attacking problems, Jeff. Loving your BEAXST program right now
Tanner G ^^💯💪🏾💯
Thank you so much Jeff, I'm 58 and 6'6" I've started to get a lot of pain in my hips and didn't know how to remedy. This video is so helpful I've subscribed after 4 months of watching you...I'm a late developer 😁
Probably the most relevant video of yours to date to my current most significant challenge
This has got to be the most helpful video I've ever seen. 100% bookmarking this.
hugedoofus ^^^💯💯done before the video started 🤣🤣