Why Weak Hip Flexors Feel Tight (And What to Do About It)

If you’ve spent time in a Pilates studio—or really, any fitness setting—you’ve probably heard some version of this cue: “Don’t use your hip flexors!” or “You shouldn’t feel this in your hip flexors.” It’s a common refrain, but here’s the problem: it makes no sense. The hip flexors aren’t the enemy. In fact, they’re essential for movement, strength, and stability. And the real issue? Weak hip flexors often feel tight, leading many people to stretch them relentlessly when they actually need strengthening.

As a physical therapist and Pilates instructor, I can’t count the number of clients who come to me complaining about "tight" hip flexors. They stretch them every day, convinced they’re too short or overactive. But more often than not, their hip flexors aren’t too tight—they’re too weak. And when they start focusing on strengthening instead of stretching, that’s when the real results happen.

What Are the Hip Flexors?

The hip flexors are a group of muscles responsible for bringing your upper leg (femur bone) toward your torso. This includes the psoas major, iliacus, rectus femoris, sartorius, and tensor fasciae latae (TFL). These muscles play a critical role in walking, running, climbing stairs, and nearly every athletic movement that involves lifting the legs.

If you need proof of how crucial strong hip flexors are, look at elite athletes. Sprinters, for example, rely heavily on powerful hip flexors to drive their knees forward at high speeds. Martial artists strengthen their hip flexors to execute high kicks with control. Gymnasts develop exceptional hip flexor endurance to maintain L-sits, perform explosive flips, and stabilize their movements in the air. Their success isn’t due to avoiding their hip flexors—it’s because they train them relentlessly.

If you want a deeper dive into how these muscles function (and how to train them effectively), check out our Anatomy Foundations course in SPRING.’s on-demand library. We break down the hip flexors in detail—how they work, common dysfunctions, and how to train them for optimal performance.

Why You Should Strengthen (Not Just Stretch) Your Hip Flexors

Weak Muscles Can Feel Tight When muscles lack strength, they often feel tight due to their inability to handle load properly. Instead of over-stretching, try strengthening them first.
Hip Stability & Injury Prevention Weak hip flexors can lead to instability, compensatory movement patterns, and increased risk of lower back or knee issues. Strengthening them enhances overall hip function and durability.
Performance Enhancement Whether you’re an athlete or just want to move better, strong hip flexors improve speed, power, and coordination. They’re essential for explosive movements like jumping, sprinting, and kicking.

How to Strengthen Your Hip Flexors

Try adding in these Pilates Exercises to target the hip flexors:

Single Leg Circle: This exercise strengthens the hip flexors by engaging them as you control the movement of the legs in various directions.
Double Leg Lowers: A great exercise for strengthening the hip flexors and engaging the core as you lower and lift both legs while keeping your lower back stable.
Beats: Another great one from the supine abdominal series! A dynamic movement that targets the hip flexors while improving coordination and endurance, adding a rhythmic pulse to challenge the muscles even more.
Teaser: A classic Pilates exercise that requires strong hip flexors for stability and control, especially when extending the legs and lifting the torso into a V position.

I also recommend incorporating these exercises to build strength where it counts:

Hanging Leg Raises: A gymnast’s favorite, this strengthens the entire anterior chain, including the hip flexors.
Seated Hip Flexor Marches: A great starting point to isolate and activate the hip flexors.
Standing Knee Drives with Resistance Bands: Mimics running mechanics and improves functional strength.
Psoas Holds (or L-Sits): Builds isometric strength and endurance in the hip flexors.

The Takeaway

The idea that you should avoid using your hip flexors is outdated and misleading. Instead of stretching them into oblivion, train them properly. Over the years, I’ve seen countless clients shift from frustration to freedom just by changing their approach—less passive stretching, more intelligent strengthening. The results speak for themselves.

So the next time you hear “don’t use your hip flexors,” you’ll know better. And if you’re ready to truly understand how these muscles work, don’t forget to check out our Anatomy Foundations for the full breakdown. Because knowledge is power—and strong, functional hips are even better.

References

Neumann, D. A. (2016). Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. Elsevier.
Chumanov, E. S., Heiderscheit, B. C., & Thelen, D. G. (2011). The effect of speed and influence of individual muscles on hamstring mechanics during the swing phase of sprinting. Journal of Biomechanics, 44(16), 2379-2385.
van der Made, A. D., Wieldraaijer, T., Verweij, L. M., et al. (2020). The function of hip flexor muscles: A review of the literature. Scandinavian Journal of Medicine & Science in Sports, 30(3), 383-393.
Vigotsky, A. D., & Bryanton, M. A. (2016). Biomechanical perspectives on hip flexor training. Strength & Conditioning Journal, 38(3), 92-101.

Strengthen, Don’t Stretch: Debunking the Myth of "Bad" Hip Flexors