You may not realize how much your tight hip flexors affect your posture, movement, and even lower back pain—but the real issue often lies deeper in the psoas muscle, a key player in core stability and hip function. In case you’ve attempted stretching without lasting relief, these five targeted exercises go beyond surface-level fixes to address the root cause, helping you rebuild strength where it matters most.
Active Self-Myofascial Release: Hip Flexors
Active self-myofascial release for your hip flexors can be a paradigm-shifter should you be managing with tightness or discomfort. In the event that your hip feels tight or you’re dealing with psoas muscle tightness, this technique helps loosen those deep muscles.
Grab a massage ball or lacrosse ball, lie on the floor, and bend the knee of the leg you’re working on. Slowly slide that foot out to stretch the hip while rolling the ball around the front of your hip for 1-2 minutes. This breaks up adhesions, eases pain, and restores tissue quality.
Regular use improves mobility and reduces lower back or pelvic strain. Pair it with hip-strengthening exercises to keep muscles balanced. You’ll notice less tension and better movement over time.
Standing Glute Contraction
Standing glute contractions are one of the simplest yet most effective ways to wake up those often-neglected muscles. They help correct muscle imbalances by engaging the back of your hips, which can cause less strain on your lower back and front thighs.
Here’s how to do it right:
- Stand tall with soft knees and a slight internal hip rotation to keep weight even on each foot.
- Squeeze your glutes gently but firmly, holding for 5–10 seconds without locking your knees.
- Release slowly to avoid jerking movements that could lead to pain over time.
Do 2–4 sets of 4–6 reps, focusing on control. This strengthens your glutes long-term, reducing knee and hip stress caused by weak muscles.
Standing Slumpy Psoas
While glute contractions help stabilize your hips from the back, your psoas—the deep hip flexor—needs attention too, especially as you sit a lot.
The standing slumpy psoas exercise targets this muscle by starting slumped against a wall. Lean forward, then raise one knee toward your chest to activate your hip flexors. Hold it for 5-10 seconds, feeling your psoas engage. Slowly lower your leg, keeping control to reactivate the muscle as you return to the start. Do 2-3 sets of 4-6 reps per side. The wall support helps isolate the psoas while the slumped position guarantees it’s working hard. This move strengthens and loosens tight hip flexors, countering the effects of sitting. Focus on smooth motions—no rushing. Your hips will thank you.
Side-Lying Hip ERE
Since tight hips can throw off your whole posture, the side-lying hip ERE helps you zero in on those hard-to-reach muscles. Lie on your side with good spinal alignment, then focus on the bottom leg—this is where the magic happens. You’ll activate the psoas muscle and strengthen the glutes by driving the bottom leg back and holding for 10-15 seconds.
- Isometric hold: Press the bottom leg into the top knee (resting on it) without moving—this builds stability.
- Glute engagement: Squeeze your glutes to drive the bottom leg back, deepening the stretch.
- Controlled reps: Do 2-4 cycles per side to avoid overworking while still targeting those stubborn hip muscles.
Front Support Hip Flexion
| Key Focus | Why It Works |
|---|---|
| Resistance Band | Adds load to Strengthen Your Psoas |
| Knee Drive | Engages hip flexor muscles |
| Hold Time | Builds endurance in the role of the psoas |
| Controlled Motion | Prevents strain during psoas stretches |
| Progressive Overload | Makes it Exercises to Stretch effectively |
Keep it smooth and controlled for the best results.
Conclusion
Your hips are like rusty hinges—as soon as ignored, they creak and protest. But just as oil loosens stiff metal, these exercises smooth out tension, awaken sleeping muscles, and teach your body to move freely again. You’re not just stretching; you’re rewiring how your hips *work*. Stick with it, and soon you’ll swing through each step like a well-oiled gate—no squeaks, just quiet strength. The tightness fades whenever you listen to what your body’s been trying to say.