How to Fix Tight Hips (WITHOUT STRETCHING!)

  • Published: 13 June 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.

    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.

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Comments • 1 574

    ATHLEAN-X™   1 months back

    *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!

    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…

    • first last
      first last  4 weeks back

      damn jeff aint toleratin snowflakes

    • obstinateaggy
      obstinateaggy  1 months back

      Toupieyxhxjcjy jcu j codj d kdjebxu

    • wallieL84
      wallieL84  1 months back

      first time lucky?

    • apollon1
      apollon1  1 months back

      silver2zilver check out his video called "the most dangerous diet"

    • onpsxmember
      onpsxmember  1 months back

      @Zorro Daniels There are several videos like that with "do this every day" in the title or the picture. And those are part of his daily routine.

  • Lorenzo Segui
    Lorenzo Segui  12 hours back

    Now I'm curious, do butterfly stretches also help this ???

    • Mikehikebike
      Mikehikebike  24 hours back

      Thanks, will try these tests with my wife. Tight hips, turns into leg and glute pain.

      • Markus Wahl
        Markus Wahl  1 days back

        Looks like Jessie has experience as a light attendant. Superb hand gestures right there!

        • Jeremy  Rhoads
          Jeremy Rhoads  2 days back

          Lol this was such weirdly good timing. Thanks!!!

          • Ruby Long
            Ruby Long  2 days back

            Great video, as usual! I have been working on my hip alignment, stability & strength. So many of your videos have helped me in leaps & bounds. Now my question is what if you have the opposite issue? External rotation isn’t a weakness but internal is. Should I be concerned?

            • Da Reyes
              Da Reyes  2 days back

              I didn't watch the video, i don't have this issue.... but Jesse, yes the Hair looks good!!

              • TheWired-
                TheWired-  2 days back

                You motivate me to get back into my kinesiology degree, thanks for this fix

                • Jone Stava
                  Jone Stava  2 days back

                  When are you guys getting a new camera?

                  • Tomas Grohman
                    Tomas Grohman  2 days back

                    Thanks Jeff!

                    • Harmeet Singh
                      Harmeet Singh  3 days back

                      Would you make video on how to slim hip fat and makr them smaller

                      • Forrest Dollins
                        Forrest Dollins  3 days back

                        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!!!

                        • Tiago Fernandes Vaz
                          Tiago Fernandes Vaz  3 days back

                          Hey Jeff, do you have anything for helping martial artists to kick higher?

                          • jammacrob
                            jammacrob  4 days back

                            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

                            • Fabrice Gagos
                              Fabrice Gagos  4 days back

                              it's been a while now, and to be fair I should probably have consult but whenever I'm crunching repeatidly, my abductors, and to some extend my armstrings, feel like they going to tear and this sensation of muscle tear lasts for days. My abductors are quite strong while I'm working then but that 'squat movement" hs become almost impossible. And I feel it comes from the hip (I know it have a tendancy to rotate, putting my right leg back and down, I already had some medical care on this but it always comes back. so maybe it's related) any thoughts?

                              • Jackie McNaughtan
                                Jackie McNaughtan  4 days back

                                Thank you, hopefully this will help. Do you have any suggestions for kneeling onto the feet, the outside of my thighs at the knees won't let me kneel down properly.

                                • Walter Heisenberg
                                  Walter Heisenberg  4 days back

                                  I started watching Jeff's videos and strength training in January. I'm turning sixty and have never looked better. Thank you Jeff!

                                  • Binary Ninja's POV
                                    Binary Ninja's POV  5 days back

                                    I do martial arts and I have a very tight hip because of sitting at work, no amount of stretching helps, couls you make a video like this but aiming to have better split i.e. for higher kicking?

                                    • František Čoček
                                      František Čoček  5 days back

                                      This channel is pure gold

                                      • oo ee
                                        oo ee  5 days back

                                        These videos are so helpful. I added this to my watch later list

                                        • Niko Torres
                                          Niko Torres  5 days back

                                          There is no translation into Spanish? Please....

                                          • Michael Butler
                                            Michael Butler  5 days back

                                            Hey how often a week do I need to train upper body and my left bicep and tricep is a little smaller than my right how can I get this fixed ?

                                            • Paul Randesi
                                              Paul Randesi  6 days back

                                              Jeff first I want to tell you that your videos are like encyclopedias on exercises👍. I’m 55 years old with life long low back pain so I’m learning a lot from you on from your abs and posture videos to stabilize the pain and have gotten stronger following your advice. I did this test in your video and unsurprisingly I’m seriously weak in my inner thigh like Jesse I cannot get the knee off the ground. What additional exercises can be done to seriously strengthen those inner thigh and hip muscles?

                                              • Gaurav Bedi
                                                Gaurav Bedi  7 days back

                                                Lifesaver 🕯️

                                                • Joseph Jones
                                                  Joseph Jones  7 days back

                                                  Video editor: make notes of times so I can easily jump do the different portions and steps to determine/fix

                                                  • Stephani Caprice
                                                    Stephani Caprice  1 weeks back

                                                    Omg! You just answered so many of my questions.! Thank you!💜💜

                                                    • Jose Romero
                                                      Jose Romero  1 weeks back

                                                      Excellent info Jeff.

                                                      • Homewrecker100
                                                        Homewrecker100  2 weeks back

                                                        I've started doing Judo again after a long time inactivity and immediatly after my first training i barely couldnt walk 1 hour later because of the hips being sore and tight. Now even 1 year later, every time i train hard, my hip hurts afterwards, went to the hospital for echo and photo's and they couldnt find a thing, everything looked perfectly normal, not even an inflamation i couldn't believe it. Now your video made it clear, i need to free the joint and strenghten the muscles around the hip more. Thanks for the video that gave me more info then 2 doctors and a hospital visit.

                                                        • Uthu Santuhan
                                                          Uthu Santuhan  2 weeks back

                                                          Thx maaaan

                                                          • Pete
                                                            Pete  2 weeks back

                                                            whats that exercise called at 13:55?

                                                            • Flurble Wibble
                                                              Flurble Wibble  2 weeks back

                                                              Superb information - like many - I just wish I had access to a site like this 25 years ago.

                                                              • Avdhesh Arya
                                                                Avdhesh Arya  2 weeks back

                                                                Jessie sir is cute & seems to be good man..

                                                                • EpicPurpleHavok
                                                                  EpicPurpleHavok  2 weeks back

                                                                  Wow my external rotation is trash too

                                                                  • iowa magicman
                                                                    iowa magicman  2 weeks back

                                                           what about internal rotation issues?

                                                                    • rorschach 1446
                                                                      rorschach 1446  2 weeks back

                                                                      Raymond got fucked up.

                                                                      • jesse chen
                                                                        jesse chen  2 weeks back

                                                                        I did the rotational test on both of my legs and they both has very little internal rotation, what can I do to start restoring that??

                                                                        • GISITO
                                                                          GISITO  2 weeks back

                                                                          What if I have a external restriction on my left side. But have a internal restriction on my right side (Note: I have no restriction in the other two ranges of motion. it is only internal).

                                                                          • Bianca Butterfield
                                                                            Bianca Butterfield  2 weeks back

                                                                            Loved this! Can't wait to see how much this helps. Have you done a video on shoulder issues? My left arm, doesn't seem to have the same movement as my right, when doing shoulder presses or Arnold press. It feels restricted and tight in the front, but on the RHS I feel it in my back and the movement works fine.

                                                                            • Adam Freihaut
                                                                              Adam Freihaut  2 weeks back

                                                                              Do you have any exercises for someone with sciatica?

                                                                              • SalmoTheFirst
                                                                                SalmoTheFirst  2 weeks back

                                                                                I need something like this for internal rotation. Hopefully soon.

                                                                                • Alejandro Quintero
                                                                                  Alejandro Quintero  2 weeks back

                                                                                  I appreciate this video so much, love all your content.

                                                                                  • Ashley J. Shortt
                                                                                    Ashley J. Shortt  2 weeks back

                                                                                    Thanks for the guidance, I really love your work. And I am so happy. Because I follow your steps and I did it

                                                                                    • saamraat KRK Jaya Prakash

                                                                                      Jeff: lay on your stomach
                                                                                      Jessie: yes, master!

                                                                                      • MarkyMark
                                                                                        MarkyMark  2 weeks back

                                                                                        Great informational video 💯🤙🏻

                                                                                        • Kristen Maynard
                                                                                          Kristen Maynard  2 weeks back

                                                                                          Thank you for making videos like this that break down issues to find and fix root causes! Your videos really help me out. :)

                                                                                          • Daniel Padilla
                                                                                            Daniel Padilla  2 weeks back

                                                                                            Did this man just recommend training hip internal rotators and adductors??? Who is this imposter? This is not Jeff External Rotation Cavaliere.

                                                                                            • Gustav Nilsson
                                                                                              Gustav Nilsson  3 weeks back

                                                                                              It took a while to notice that he swap to Raymond :) LoL

                                                                                              • Ash Scott
                                                                                                Ash Scott  3 weeks back

                                                                                                I can put my knee all the way back to touch the ground under my armpit, but I can't internally rotate at <10 degrees. And nowhere near 90 degrees externally