Dude this is gold, I have been in hip pain for a year now, stretching my hip flexors never helped. This did help instantly. People who sit allot should try this!!
@@robk9330 yesssss, thats pretty much because my lower body got weak and imbalanced from working a seated job and not doing any sports. Makes sense, all of these issues started when I decided to quit sports. I think if you workout and focus on lower body and do a lot of stretching it will definately help. I thought I was screwed, but if you are dedicated and keep chipping away you will eventually be your old self. (If there are no other serious conditions to your body). There are tons of videos on youtube to help you. Edit: also work on posture, standing and seated. Use your ass to sit, not your lower back. Oh and try putting 2 fists between your knees while sitting upright, put your feet together and then gradually increase pressure on the fists with both your knees(it will pop) i felt like that helped mea bit in the beginning. But working on it actively was my saviour. Im not an expert though, but was really desperate to fix it at the time.
@@Kaasbaas045 Same with me, it started after sitting down at the desk for 14 hours day for 10 months, but stretching/strengthening hip flexors has never given me a permanent fix. I think I need to do this exercise laterally, rather than anterior. So did you fix it by doing the exercise in this video combined with other stretching and strengthening of the hip flexors? How long did it take to fix?
@@robk9330 you would have to strenghten psoas and glute max. Psoas preventing excessive anterior femur glide, and glute max pushing it backward. The timing between muscles contraction is just wrong for people who have this problem. Hamstrings contract way faster and over powering glute max in hip extension.
@@szyszak9424 Thanks for your reply. I'll give this a try, but do you have any particular glute max exercise that I should do which doesn't involve bending my knees? Fire hydrants perhaps? Thanks
Sorry for replying to a kind of old comment, but yes. Your femur needs to move backwards in the hip socket for internal rotation to happen, and well, anterior femoral glide is kind of the definition of it not being able to do that.
Thanks for the video! Helped me a lot with hip impingement. But what interesting is, that it also helps me dealing with low back pain and especially while bending. I also feel like it's challenging for the quads/hip flexor because they fatique at some point. Does this make any sense? Thanks!
Hi , my femur is glided forward , reason is Lots of leg raises and sit ups (using hip flexors) now my glutes , obliques ,lats , some quads are inhibited , I have discomfort in glute area and low back ... How lond take to corect this with this exercise ??? Thanx in advance.
Oh my god, i have a femoral anterior glide syndrome and i learnt why i have this issue after i watch this video. My work is on computers so I am sitting all day long. And my sitting position is -very weird- slided forward so it causes glide joint forward as you said. Thank you for this great video !
Thank you very much for the video. I will be trying out this stretch today. Watching the video and reading through your comments with Gev Minasyan was very helpful
Funny. I did try your exercise and also trying to experiment it into squat (doing light squat while attaching a band on my left femur). It does really help. Hopefully it can completely eliminate my left femur pain !
Thanks for this, worked wonders compared to the other exercises I've been shown for anterior femoral glide. Do you know of a similar exercise for humeral anterior glide?.
Thank you for your informative video. I'll definitely try this at the gym. This hip discomfort seems to only affect one side of my hip and the problem started from performing front squats at the point at which i remind myself to push my knees out upon ascent from the hole. I also feel the discomfort when doing ab leg raises (with my legs not straight but in a diamond shape? with heels together and knees out) I do have an anterior pelvic tilt if that affects anything.
Thanks for the good info. This is my first time commenting on youtube and that's because this worked! I was out of commission for three months after heavy squatting without resolving this. Thanks for bringing me back to strong squats!
Alex Sandoval Hey man, how long did it take for this to solve your problems ? I've had terrible hip issues in the past, and just when I felt my strongest, they've come back. I've already stopped squatting for 2 weeks, but I did some light weights on the weekend and it just feels terrible again.
At 2:25 you stated the posterior structures would be tight. If the femur is stuck in a forward glide, the anterior capsule would shorten wouldn't it? Hip extension stresses the anterior capsule since the hip joint follows convex joint rules. Though I can see this as a good technique for pulling the femur posteriorly back into the socket
I see what you're saying... after being in a prolonged forward position the posterior structures that were stretched become tight. Thanks for the clarification!
Your videos are really helpful. I didn't know why my hip was pinching so bad now I know... Is this also related to my hips clicking/popping when I'm resting on my back and doing bicycle kicks?
Yes, snapping hip syndrome is positively correlated with anterior femoral glide. Do a provocation test for the snapping hip: When lying on the floor bring your knee (of your snapping hip leg) to your chest, then slowly extend your leg to resting on the floor position. If this test comes out positive you likely have anterior glide, however not neccesarily. If test is negative, you have some other form of snapping hip.
@@floatingchimney Thank you. I've had this for 4 years and tested positive for that. All this time I thought I had weak muscles. Have seen 3 physiotherapists without any help! One thing that worked temporarily was strengthening my adductors, but then the problem came back again as I kept raising my leg more than 5 times after the adductor strengthening exercise. I wonder if that is a clue that I have this problem as well. I'm going to give this a try.
Hey great and really helpful video. But I didn't understand how can I do it laterally? I think I have some pain in the part you show secondly that you said if you have pain in here do this laterally. But couldn't understand. It'd be great if you'd help. Thanks
Idk i feel like i dpnt have a normal shape pf the hips? I wonder why i dont have curves, i really want to have an xray, so i could see how my hips looks like. It looks like it is moved left side instead of right side, or i dont have a femur head? Or its too small? Idk. lol
@GuerrillaZen Fitness Is it normal to feel tender in the area where the band is pulling after doing this drill? Or does that mean my issue is something else? My pain occurs when pushing up at the bottom of a squat. The pain then goes away after I'm about halfway up.
How often and when would you recommend doing this? My hip pain is always and only in the bottom of my squat. I'm thinking of incorporating more glute work and this stretch, but I'm not sure what the ideal parameters are. During warm up maybe?
So basically glute movements that minimize hamstring involvement? Also would making the hamstring more flexible help make them less activated? My thinking, which is probably off, is that tight hams really stretch out in the squat for example and forcefully activate as much as they can. As opposed to being flexible and not needing to fully contract at the bottom? Shooting down this thought is very welcome btw. Thanks your your help.
***** So to put it all together for eliminating this pain that feels like being stabbed in the front hip on the bottom position of the squat. 1. Lay off inflaming the area for a bit, and in the meantime. 2. Strengthen glutes with exercises that isolate them as much as possible. 3. Increase hamstring flexibility 4. SMR of the hamstrings 5.Increase hip flexor flexibility. Then prior to squatting 1. Dynamic hamstring stretches 2. Hip flexor stretch 3. Stretch Hip Capsule 4. Glut activation exercise 5. While squatting focus on push glutes maximally. The only question left is if you would say I should lay off and direct hamstring work, since they are overpowering the glutes for now? I really appreciate the help btw.
***** So this single comment explains why stretching the hip flexors before each set makes the workout feel progressively worse. I have some impingement type of sensations going on in the front as well. Feels like incredibly over-active hip flexors to me, so stretching made sense, but I have had FA join issues for some time now and discovered manually pushing down on the leg to relieve that pain. I dont typically do it as part of mobility work before squatting though. Awesome video man. I will put this into my pre-squat mobility routine.
G, I was stepping out of the shower last week and when I placed all my weight onto my right leg my hip popped and it felt like my femur went straight up and into the socket "too much". Is THAT possible? Has it been out of place and then corrected itself? Problem is i`m sore and swollen after the fact and cannot walk any distance. This happened a week after receiving a new disc in between my L4 and L5. Any advisement or thoughts would be helpful !!!!
Thanks a lot for this video man. This is an issue I've had since I started lifting about a year and a half ago and I had no clue what it was all this time. I recently progressed to 290x6 at 175 body weight beltless for the past few weeks with no hip pain and it just started up again recently when I tried a slightly wider stance with more emphasis on knees pushing out. Nothing I've done recently has fixed it but I'm going to try your advice in this video and see if it helps, and in the meantime lay off squats for 2-3 weeks or so. In addition to this "joint distraction" technique as you call it, is there any other effective advice you can give to overcome this issue? I was thinking of adding barbell glute bridges to strengthen and isolate my glute muscles while strengthening the mind muscle connection to my glute activation. Thank you so much for this advice! I get depressed when I cannot squat because this is one of my main aspirations in life so I'm hoping this helps! PS: Is it OK to do this mobility drill in your video as often as I like / every day? And would that be beneficial? I don't want to overdue it but I do want to do 100% everything I can as often as I can to fix this problem. Thanks again.
Great video, I have watched a series of your videos and liked all the ones I have watched ! I subbed gladly, you do deserve more and may I ask where you purchased your resistant bands?, I need them for exactly this and shoulder rotation work. Thanks mate!
I've been to multiple physiotherapists over the years dealing with re-occuring hip pain and they keep telling me it's tight hip flexors - They might be, but I think this is my real problem. Honestly, the more I stretch my hip flexors, the more it hurts - it's quite painful to do. When I stop stretching them, they feel better. I know I also have terrible glute activation which would definitely cause FAI. If I was to give this a go before squatting, do you think it would instantly fix my pain ? (On top of my usual dynamic warmup) (Squatting in the low 4's, Pulling in the low 5's)
how you doing lately? did u fix your issue? For me strenghtening hip flexors + joint mobilization is very helpful but any kind of glute exercises which produce hip extension causing pain in front of the hip i think it's imabalance between hip flexors muscles which are weak compare to glutes. Have u ever fix your problem though?
Dude this is gold, I have been in hip pain for a year now, stretching my hip flexors never helped. This did help instantly. People who sit allot should try this!!
Did you get clunking sounds in your hips when you extend your legs as well?
@@robk9330 yesssss, thats pretty much because my lower body got weak and imbalanced from working a seated job and not doing any sports. Makes sense, all of these issues started when I decided to quit sports. I think if you workout and focus on lower body and do a lot of stretching it will definately help. I thought I was screwed, but if you are dedicated and keep chipping away you will eventually be your old self. (If there are no other serious conditions to your body).
There are tons of videos on youtube to help you.
Edit: also work on posture, standing and seated. Use your ass to sit, not your lower back. Oh and try putting 2 fists between your knees while sitting upright, put your feet together and then gradually increase pressure on the fists with both your knees(it will pop) i felt like that helped mea bit in the beginning. But working on it actively was my saviour.
Im not an expert though, but was really desperate to fix it at the time.
@@Kaasbaas045 Same with me, it started after sitting down at the desk for 14 hours day for 10 months, but stretching/strengthening hip flexors has never given me a permanent fix. I think I need to do this exercise laterally, rather than anterior. So did you fix it by doing the exercise in this video combined with other stretching and strengthening of the hip flexors? How long did it take to fix?
@@robk9330 you would have to strenghten psoas and glute max. Psoas preventing excessive anterior femur glide, and glute max pushing it backward. The timing between muscles contraction is just wrong for people who have this problem. Hamstrings contract way faster and over powering glute max in hip extension.
@@szyszak9424 Thanks for your reply. I'll give this a try, but do you have any particular glute max exercise that I should do which doesn't involve bending my knees? Fire hydrants perhaps? Thanks
Does anyone else who has this also have extremely limited hip internal rotation?
Sorry for replying to a kind of old comment, but yes. Your femur needs to move backwards in the hip socket for internal rotation to happen, and well, anterior femoral glide is kind of the definition of it not being able to do that.
Thanks for the video! Helped me a lot with hip impingement. But what interesting is, that it also helps me dealing with low back pain and especially while bending. I also feel like it's challenging for the quads/hip flexor because they fatique at some point. Does this make any sense? Thanks!
Hi , my femur is glided forward , reason is Lots of leg raises and sit ups (using hip flexors) now my glutes , obliques ,lats , some quads are inhibited , I have discomfort in glute area and low back ... How lond take to corect this with this exercise ??? Thanx in advance.
Oh my god, i have a femoral anterior glide syndrome and i learnt why i have this issue after i watch this video. My work is on computers so I am sitting all day long. And my sitting position is -very weird- slided forward so it causes glide joint forward as you said. Thank you for this great video !
:)) Thanks.
Can you recommend any other stretches that able to do without equipment or partner for anterior glide ?
Fantasic and clear video. Very practical solution that i will be applying to one of my clients this week. Thank you
Thank you very much for the video. I will be trying out this stretch today. Watching the video and reading through your comments with Gev Minasyan was very helpful
Funny.
I did try your exercise and also trying to experiment it into squat (doing light squat while attaching a band on my left femur). It does really help.
Hopefully it can completely eliminate my left femur pain !
+Power Plus Strength Glad to hear it man!
Thanks for this, worked wonders compared to the other exercises I've been shown for anterior femoral glide. Do you know of a similar exercise for humeral anterior glide?.
Thank you for your informative video. I'll definitely try this at the gym.
This hip discomfort seems to only affect one side of my hip and the problem started from performing front squats at the point at which i remind myself to push my knees out upon ascent from the hole.
I also feel the discomfort when doing ab leg raises (with my legs not straight but in a diamond shape? with heels together and knees out)
I do have an anterior pelvic tilt if that affects anything.
tilky y same problem as you. I know you posted 3 years ago but I was just wondering if you ended up fixing it and what fixed it?
Thanks for the good info. This is my first time commenting on youtube and that's because this worked! I was out of commission for three months after heavy squatting without resolving this. Thanks for bringing me back to strong squats!
Alex Sandoval Hey man, how long did it take for this to solve your problems ? I've had terrible hip issues in the past, and just when I felt my strongest, they've come back. I've already stopped squatting for 2 weeks, but I did some light weights on the weekend and it just feels terrible again.
Alex Sandoval how long did it take to fix and for how many minutes did u do it
At 2:25 you stated the posterior structures would be tight. If the femur is stuck in a forward glide, the anterior capsule would shorten wouldn't it? Hip extension stresses the anterior capsule since the hip joint follows convex joint rules. Though I can see this as a good technique for pulling the femur posteriorly back into the socket
I see what you're saying... after being in a prolonged forward position the posterior structures that were stretched become tight. Thanks for the clarification!
Your videos are really helpful. I didn't know why my hip was pinching so bad now I know... Is this also related to my hips clicking/popping when I'm resting on my back and doing bicycle kicks?
+Ted Chiasson Could be bro, couldn't possibly say.
Yes, snapping hip syndrome is positively correlated with anterior femoral glide.
Do a provocation test for the snapping hip: When lying on the floor bring your knee (of your snapping hip leg) to your chest, then slowly extend your leg to resting on the floor position.
If this test comes out positive you likely have anterior glide, however not neccesarily. If test is negative, you have some other form of snapping hip.
@@floatingchimney Thank you. I've had this for 4 years and tested positive for that. All this time I thought I had weak muscles. Have seen 3 physiotherapists without any help! One thing that worked temporarily was strengthening my adductors, but then the problem came back again as I kept raising my leg more than 5 times after the adductor strengthening exercise. I wonder if that is a clue that I have this problem as well. I'm going to give this a try.
Hey great and really helpful video. But I didn't understand how can I do it laterally? I think I have some pain in the part you show secondly that you said if you have pain in here do this laterally. But couldn't understand. It'd be great if you'd help. Thanks
***** Yes. I got it now. Thank you :)
Idk i feel like i dpnt have a normal shape pf the hips? I wonder why i dont have curves, i really want to have an xray, so i could see how my hips looks like. It looks like it is moved left side instead of right side, or i dont have a femur head? Or its too small? Idk. lol
Could you post a video where you show how to do the lateral version of this stretch?
todd kingry yes I would like that too!
@GuerrillaZen Fitness Is it normal to feel tender in the area where the band is pulling after doing this drill? Or does that mean my issue is something else? My pain occurs when pushing up at the bottom of a squat. The pain then goes away after I'm about halfway up.
So would it be reccomended to make my chair higher or lower?
Great video, will this help with tight & restricted hips.
Excellent my hip displaced after a fall
What to do if one does not have a pillar lol?
Awesome video... really explained it well
Old video but is there any sitting style that would eliminate this problem?
Is this a temporary solution or if you continue to do it will it stop it?
Hi there - how many reps and sets should I do for this? Thanks!
This movement requires high flexibility. I could not do it without tons of straining.
How many reps?
How often and when would you recommend doing this? My hip pain is always and only in the bottom of my squat. I'm thinking of incorporating more glute work and this stretch, but I'm not sure what the ideal parameters are. During warm up maybe?
So basically glute movements that minimize hamstring involvement? Also would making the hamstring more flexible help make them less activated? My thinking, which is probably off, is that tight hams really stretch out in the squat for example and forcefully activate as much as they can. As opposed to being flexible and not needing to fully contract at the bottom? Shooting down this thought is very welcome btw. Thanks your your help.
***** So to put it all together for eliminating this pain that feels like being stabbed in the front hip on the bottom position of the squat.
1. Lay off inflaming the area for a bit, and in the meantime.
2. Strengthen glutes with exercises that isolate them as much as possible.
3. Increase hamstring flexibility
4. SMR of the hamstrings
5.Increase hip flexor flexibility.
Then prior to squatting
1. Dynamic hamstring stretches
2. Hip flexor stretch
3. Stretch Hip Capsule
4. Glut activation exercise
5. While squatting focus on push glutes maximally.
The only question left is if you would say I should lay off and direct hamstring work, since they are overpowering the glutes for now? I really appreciate the help btw.
***** So this single comment explains why stretching the hip flexors before each set makes the workout feel progressively worse. I have some impingement type of sensations going on in the front as well. Feels like incredibly over-active hip flexors to me, so stretching made sense, but I have had FA join issues for some time now and discovered manually pushing down on the leg to relieve that pain. I dont typically do it as part of mobility work before squatting though. Awesome video man. I will put this into my pre-squat mobility routine.
if im 5 11" 190lbs what weight resistance band should i use? would 120lb suffice?
G, I was stepping out of the shower last week and when I placed all my weight onto my right leg my hip popped and it felt like my femur went straight up and into the socket "too much". Is THAT possible? Has it been out of place and then corrected itself? Problem is i`m sore and swollen after the fact and cannot walk any distance.
This happened a week after receiving a new disc in between my L4 and L5.
Any advisement or thoughts would be helpful !!!!
Wow, thanks that helped
keep up the good work!
+Joseph Perretta Will do Joe!
you said to avoid doing hip opening excercise with this. would that include ROMWOD??
+Luke Sherrod don't know what that is
Is this related to anterior pelvic tilt? please reply
***** hmm? the two seem relativity causes of both seem to be similar and the fixes for both include stretching hip flexors, foam rolling etc.
@@angryn0oblet have u fix ur issues?
Nice video but I can't agree with the "it feels good" part for that banded hamstring stretch LOL
It feels AWESOME to me. No pain at all.
Thanks a lot for this video man. This is an issue I've had since I started lifting about a year and a half ago and I had no clue what it was all this time. I recently progressed to 290x6 at 175 body weight beltless for the past few weeks with no hip pain and it just started up again recently when I tried a slightly wider stance with more emphasis on knees pushing out.
Nothing I've done recently has fixed it but I'm going to try your advice in this video and see if it helps, and in the meantime lay off squats for 2-3 weeks or so.
In addition to this "joint distraction" technique as you call it, is there any other effective advice you can give to overcome this issue? I was thinking of adding barbell glute bridges to strengthen and isolate my glute muscles while strengthening the mind muscle connection to my glute activation.
Thank you so much for this advice! I get depressed when I cannot squat because this is one of my main aspirations in life so I'm hoping this helps!
PS: Is it OK to do this mobility drill in your video as often as I like / every day? And would that be beneficial? I don't want to overdue it but I do want to do 100% everything I can as often as I can to fix this problem. Thanks again.
Did it work?
Yes
I have this shit. Everytime i walk i can slightly feel my right femur gliding anteriorly fck!!!
Great video, I have watched a series of your videos and liked all the ones I have watched ! I subbed gladly, you do deserve more and may I ask where you purchased your resistant bands?, I need them for exactly this and shoulder rotation work. Thanks mate!
Thanks mate!
Thanks for not telling your life story and getting straight to work! 🤙
I've been to multiple physiotherapists over the years dealing with re-occuring hip pain and they keep telling me it's tight hip flexors - They might be, but I think this is my real problem. Honestly, the more I stretch my hip flexors, the more it hurts - it's quite painful to do. When I stop stretching them, they feel better.
I know I also have terrible glute activation which would definitely cause FAI. If I was to give this a go before squatting, do you think it would instantly fix my pain ? (On top of my usual dynamic warmup)
(Squatting in the low 4's, Pulling in the low 5's)
how you doing lately? did u fix your issue? For me strenghtening hip flexors + joint mobilization is very helpful but any kind of glute exercises which produce hip extension causing pain in front of the hip i think it's imabalance between hip flexors muscles which are weak compare to glutes. Have u ever fix your problem though?
Pellar in my house!!!!!????? ...you mean pellar in my palace
Could you just simply have a hip impingement too? If you have pain in the front part of the hip?