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 • 1 793

    ATHLEAN-X™   5 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…

    • Ibn Maliki
      Ibn Maliki  3 months back

      i have a question.
      If the lack of hip-mobility is a cause of the lower back as mentioned in the video, then how would u then test the lower back..

      Ps. thanks for gems :o)

    • first last
      first last  5 months back

      damn jeff aint toleratin snowflakes

    • obstinateaggy
      obstinateaggy  5 months back

      Toupieyxhxjcjy jcu j codj d kdjebxu

    • wallieL84
      wallieL84  5 months back

      first time lucky?

    • apollon1
      apollon1  5 months back

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

  • Lance Bernal
    Lance Bernal  3 days back

    Great video! I've been trying to figure out what's going with my hips and you described it perfectly! Thank you!

    • Professor
      Professor  5 days back

      My name's Jeff

      • Belgas 313
        Belgas 313  6 days back

        Ankle biomechanics don't important for hip ?🤔strange🤔 separated skelet so easy....🤣✌bon going to bon 🤔maybe no motion in Lumbosacral Joint...maybe just needs more exercises and stretching to do holding legs together🤔 good stretching for IT band and turn muscles back 🤣✌more gravity stretch, why we juse elbow and neck I am not understanding ;( one part trying to fix ,other damage...sorry Jeff, I know You're the best, but my experience after injuries gave me other understanding....Respect ✌

        • Devin White
          Devin White  1 weeks back

          I love these videos! I always learn something.

          • Frankie
            Frankie  1 weeks back

            Thanks You’re a lifesaver!

            • Mukkz
              Mukkz  2 weeks back

              Good video I had a tight plantar fascia which led to this

              • Nicole Henschel
                Nicole Henschel  2 weeks back

                So amazing at breaking everything down. Apparently I have weak external hip muscles!! Thank you and keep it up!

                • Stormer
                  Stormer  2 weeks back

                  Great Video! It's exactly what I needed thanks

                  • Will A
                    Will A  2 weeks back

                    My hip popped when I did the bridge and I could barely do it LMAO! i know what I'm working out tomorrow 👌 thanks man

                    • ManInBlack
                      ManInBlack  3 weeks back

                      For future me: Stretch - 7:35 Strengthening: 13:53

                      • BogotaEnglish
                        BogotaEnglish  3 weeks back

                        Amazing test! 13:00 I got a pain in my adductors from cycling after doing high cadence series. Once instability was mentioned I knew it might be the issue: I failed miserably this test precisely with the leg with the pain, at most I can lift it 3 seconds!. So I will go for the streghtening. Thanks guys.

                        • Josh Rooke77
                          Josh Rooke77  3 weeks back

                          I always get cramp in my upper thigh/right below the hip when I go Leg curls, what can I do to get rid of it ?

                          • Muneeb Mashadi
                            Muneeb Mashadi  3 weeks back

                            "Jessie with me... oh wait.." 😂

                            • ghostleader83
                              ghostleader83  3 weeks back

                              Ty so much brothers this definitely helps me our a lot

                              • Jesus Salgado
                                Jesus Salgado  3 weeks back

                                What if its poor internal rotation of the hips

                                • Vita Buonavita
                                  Vita Buonavita  3 weeks back

                                  Jeff you are like having my own private Physical therapist , i consult with you for all my Ortho issues Thank you

                                  • surfbouy
                                    surfbouy  4 weeks back

                                    Easily the most informative fitness videos on YouTube.

                                    • Albert _O_
                                      Albert _O_  4 weeks back

                                      Spanish translate please

                                      • Marijn
                                        Marijn  4 weeks back

                                        The end of his videos has the same music as the evolve starting screen music

                                        • Gooozooo Giizii
                                          Gooozooo Giizii  4 weeks back

                                          Great expectations. On point. Can you please give more external rotator exercises to help strengthen the hip?

                                          • Ahmed Muhammed
                                            Ahmed Muhammed  4 weeks back

                                            I feel like Jeff Cavalier can stop Worldwar 3.

                                            • estetty
                                              estetty  1 months back

                                              That test showed me that my left knee almost didn't rise at all from the ground.

                                              • Mino Sorribas
                                                Mino Sorribas  1 months back

                                                This video is amazing! 15 minutes of practical information! I've learned so much. Thank you and thumbs up!!!

                                                • Holmes 45
                                                  Holmes 45  1 months back

                                                  I learn a lot watching your vids man

                                                  • Varun Khanna
                                                    Varun Khanna  1 months back


                                                    • Anthony Perri
                                                      Anthony Perri  1 months back

                                                      Hi ATHLEAN - X....What about weak abs on one side? Through my own experimentation I believe my tight left hip capsule is caused by the left side of my core not providing the necessary stability for my spine (I also have some tightness in lower left back). What ways are there to 'turn on' the core, and specifically, one side of the core over the other, without unintentionally adding the hip flexor into it?

                                                      • Flor Duran
                                                        Flor Duran  1 months back

                                                        Are my IT bands tight because of Spin classes?

                                                        • Tony Rabone
                                                          Tony Rabone  1 months back

                                                          This is the daddy of all hip videos. Amazing quality of information and a hierarchy of treatments.

                                                          • Jaza457 James
                                                            Jaza457 James  1 months back

                                                            Further demonstrating why you are the 'man', bro. Great video!

                                                            • chriss4365
                                                              chriss4365  1 months back

                                                              Raymond has seen better days.

                                                              • MasonRyderKaplan
                                                                MasonRyderKaplan  1 months back

                                                                My left internal rotation is awful. Is there anything other than clamshells I can do? Something without a band? Also. Have knee pain and wrist pain and i have no idea why?

                                                                • Meredith Shippey
                                                                  Meredith Shippey  1 months back

                                                                  What should I do if I have pain in my right hip and a week left Glute?

                                                                • Joe Masterman
                                                                  Joe Masterman  1 months back

                                                                  Tight posterior capsule... anyone else feel tingles from those words all snuggled up together??

                                                                  • Lucie veilleux
                                                                    Lucie veilleux  1 months back

                                                                    In my case it's not tightness but pain.

                                                                    • Dante
                                                                      Dante  1 months back

                                                                      My hips start to cramp when I internally rotate them. Any idea why?

                                                                      • Millie
                                                                        Millie  2 months back

                                                                        i dont understand why strengthening your inner tighs helps with external rotators, wouldnt it pulll them in?

                                                                        • Holypikemanz
                                                                          Holypikemanz  2 months back

                                                                          The solution was stretching the muscle but the description says no stretching. No big deal but title was predictably stupid.

                                                                          • Nicholas Blake
                                                                            Nicholas Blake  2 months back

                                                                            Jeff straight up you are the goat of human physiology. This helped me a lot and I appreciate the information and advice!

                                                                            • nicknasser713
                                                                              nicknasser713  2 months back

                                                                              Love your videos. When you were taught things wrong and did them wrong for so long these videos really help to understand what I've been doing wrong, why and how to make changes. Thanks for doing what you do

                                                                              • A Rod
                                                                                A Rod  2 months back

                                                                                My hip bones pop out what should I do to build fat or muscle around them especially the back

                                                                                • Millie
                                                                                  Millie  2 months back

                                                                                  wow that external strength test really got me. i couldn't lift it at all lmao

                                                                                  • Derek Price
                                                                                    Derek Price  2 months back

                                                                                    Watch your videos the time

                                                                                    • Young Suit
                                                                                      Young Suit  2 months back

                                                                                      interestingly enough, i have good external rotation, but internal rotation is hard for me and i feel it in my back, even when just doing simple things like windshield wipers with my knees

                                                                                      • Joe Beararms
                                                                                        Joe Beararms  2 months back

                                                                                        Great video and great t-shirt, Jesse.

                                                                                        • mohammed uddin
                                                                                          mohammed uddin  2 months back

                                                                                          Can't believe it Jeff with the W again. Jeff for prime minister

                                                                                          • Michael Bernardo
                                                                                            Michael Bernardo  2 months back

                                                                                            I joined the gym 6 months ago and still no progress. Time for me to come in person to ask what is going on.

                                                                                            • ikestat
                                                                                              ikestat  2 months back