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Tight hip flexors usually aren’t a flexibility issue 👀 Living forward keeps them switched on. Fix the pattern, not just the stretch 💪

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Zac Cupples

5,933 subscribers

48,390 просмотров • 5 месяцев назад •via X (Twitter)

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Your Hip Flexors aren’t tight.. They’re WEAK! Start training them and watch the “tightness” go away
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Anterior pelvic tilt can push your stomach forward even if you’re lean. Fix your posture, strengthen your core & glutes, stretch your hip flexors… and watch the difference. 💪
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3. Stretch your hip flexors Sitting shortens them. Tight hip flexors = lower back pain + knee strain. Every morning, hit a deep lunge stretch. Hold for 30 seconds per side. Here's a video demonstration:
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3. Stretch your hip flexors Sitting shortens them. Tight hip flexors = lower back pain + knee strain. Every morning, hit a deep lunge stretch. Hold for 30 seconds per side. Here's a video demonstration:

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Most people with “tight” hip flexors don’t realize they are also weak hip flexors. That’s why stretching doesn’t fix their problem - they aren’t fixing the lack of strength & control, especially through a full range of motion. Here’s what you need to know 👇
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Your hip flexors aren’t the problem - they’re the symptom. Here’s what to need to know to fix what’s really causing their tightness 💪🏻
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Your hip flexors aren’t the problem - they’re the symptom. Here’s what to need to know to fix what’s really causing their tightness 💪🏻
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How You Can Fix Tight & Weak Glutes With Just 3 Movements Most people sit too much = tight front side, weak glutes, cranky low back. The fix? Open the front to unlock the back. 1. Couch Stretch - Release those hip flexors 2. ATG Split Squat - Lengthen + strengthen glutes 3. Seated Good Morning - Build that posterior chain
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Your tight quads and hip flexors aren’t the problem - they’re the symptom. Instead of stretching them constantly without long-term relief, let’s ask why they’re tight in the first place. Here’s what you need to know 👇
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Many people try to fix tightness in their hip flexors without asking WHY that muscle is tight in the first place.
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The hip flexors are a powerful muscle that have connections to the groin & even the front of the lumbar spine vertebrae! They're responsible for flexing the hip and driving the knee up & forward and compensating for weak hip flexors can cause problems up & down the kinetic chain

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Stretching your tight Psoas and hip flexors only addresses the symptom - the subjective sensation of tightness. But it doesn’t fix why they’re tight in the first place. Here’s what you need to know for better results 👇
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Stretching your tight Psoas and hip flexors only addresses the symptom - the subjective sensation of tightness. But it doesn’t fix why they’re tight in the first place. Here’s what you need to know for better results 👇

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5. How to fix APT naturally 1) Strengthen your posterior chain • Glute bridges • Romanian deadlifts • Hamstring curls • Hip thrusts 2) Stretch and release hip flexors • Couch stretch • Lunge stretch • Deep breathing into the hips 3) Strengthen your core (properly) • Dead bugs • Plank variations • Ab rollouts (slow and controlled) 4) Improve daily posture • Stand tall, ribs down, glutes engaged • Limit sitting, or use standing breaks • Train awareness. Not just muscles
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5. How to fix APT naturally 1) Strengthen your posterior chain • Glute bridges • Romanian deadlifts • Hamstring curls • Hip thrusts 2) Stretch and release hip flexors • Couch stretch • Lunge stretch • Deep breathing into the hips 3) Strengthen your core (properly) • Dead bugs • Plank variations • Ab rollouts (slow and controlled) 4) Improve daily posture • Stand tall, ribs down, glutes engaged • Limit sitting, or use standing breaks • Train awareness. Not just muscles

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Plantar fasciitis isn’t just a “tight tissue” issue. It’s usually a load + capacity problem. Rolling can help calm symptoms short-term, but if your foot, calf, and lower body don’t have the strength or control to handle load, that stress just keeps coming back.
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Plantar fasciitis isn’t just a “tight tissue” issue. It’s usually a load + capacity problem. Rolling can help calm symptoms short-term, but if your foot, calf, and lower body don’t have the strength or control to handle load, that stress just keeps coming back.

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Short and tight consolidation right below the pattern boundary is usually an early indication of a pending breakout.
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Short and tight consolidation right below the pattern boundary is usually an early indication of a pending breakout.

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"Leg raises are the best ab exercise!" Leg raises are a hip flexor exercise that happens to involve your abs as stabilizers. Your abs don't create the movement. Your iliopsoas does. The abs are just trying to prevent your lower back from hyperextending while your hip flexors do all the actual work. Want proof? Do leg raises until failure. Then try to do a crunch. Your abs are fine. Your hip flexors are cooked. That burning sensation in your lower abs? That's your hip flexors screaming, not your abs growing. If you want to actually train abs, do movements where the abs are the prime mover: Like crunches.
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"Leg raises are the best ab exercise!" Leg raises are a hip flexor exercise that happens to involve your abs as stabilizers. Your abs don't create the movement. Your iliopsoas does. The abs are just trying to prevent your lower back from hyperextending while your hip flexors do all the actual work. Want proof? Do leg raises until failure. Then try to do a crunch. Your abs are fine. Your hip flexors are cooked. That burning sensation in your lower abs? That's your hip flexors screaming, not your abs growing. If you want to actually train abs, do movements where the abs are the prime mover: Like crunches.

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Most people think Anterior Pelvic Tilt is a problem with tight hip flexors and weak glutes. But that is just the surface-level perspective of this posture. To understand the real cause we should ask, why are those muscles tight or weak in the first place? Here’s what you need to know 👇
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Most people think Anterior Pelvic Tilt is a problem with tight hip flexors and weak glutes. But that is just the surface-level perspective of this posture. To understand the real cause we should ask, why are those muscles tight or weak in the first place? Here’s what you need to know 👇

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"For me, it seems to be a recurring issue for the Cats since the Grand Final." Jimmy Bartel highlights Geelong's small forward problem which keeps 'hurting them in big games'. #9FootyClassified | Watch on 9 & 9Now 🖥️

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Are your hips TIGHT? Or WEAK? If it’s a STRENGTH ISSUE here are THREE movements loading the hips at length, isolating hip flexion and loading the hips involving the hip and posterior line.

Vernon Griffith, CSCS*D

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