How To Unlock Tight Hip Flexors (Without Stretching)

Updated: 4 days ago

Are you sick and tired of always stretching your hip flexors day after day but never seeing any improvement?

News flash, your hip flexors shouldn’t feel like steel cables!

However, what most people don’t realize is that their “tight” hip flexors are actually caused by a lack of strength and control in them. Today I’m going to show you how to strengthen those hip flexors so you can say good bye steel cables!!


For years we’ve been told that in order to counteract all of the sitting we do, we must constantly stretch our hip flexors. Unfortunately, this doesn’t work as well as we think it does.

If you try to stretch a muscle or tissue that is weak, the nervous system will feel threatened and in response will clamp down even harder to protect you.

I like to think of tight muscles like a chain on a necklace that gets all knotted up. My wife can attest to the fact there’s nothing worse than trying to get that thing out!

But what happens when you pull on the chain? The knot gets tighter, right? Well same goes for tight muscles. The more you stretch, the more your nervous system will lock it down.

So what’s the solution?


Instead of going right into stretching your pissed off tissue, we must first strengthen it and thennnn the nervous system will allow us to start to stretching it. So think of this exercise as detangling the knot in your chain.

The simplest way to do this is with isometrics. Isometrics allow us to develop strength at a particular position without causing any inflammation. So if you have some tissue that’s a little pissed, isometrics are your new best friend.

Watch the coaching video above for step-by-step instruction for how to unlock those hip flexors (without stretching).


  • You’re going to need something similar to a toothbrush holder. Other objects that work well are a thick magic marker or one of those massage sticks. Anything that’s just under an inch in diameter will work perfectly.

  • You’ll also want something firm to lay on. A hardwood floor works but try and stay away from plush carpeting.


I love doing this movement 2-3 times per week with at least one day in between. To start out, perform one round of 3x10 seconds like we did in the video above. To progress start to increase your time from 10, to 15, 20, 25, and eventually 30 seconds.


Now, if you want to take it a step further and work on preventing these tight muscles, check out the link below where I share my Sticky Hips Cheatsheet that will help you pinpoint where any weaknesses are in your hips so you can take action.


Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.


  • NSCA Certified Strength and Conditioning Specialist

  • Level 3: Fascial Stretch Specialist

  • Level 1: Institute of Motion Health Coach

  • Certified FRC Mobility Specialist (FRCms)

  • Level 1 Kinstretch Instructor

  • Weck Method Qualified

#onlinemobilitytraining #kinstretchonline #mobilitytraining #hippain

Always consult with a qualified healthcare professional prior to beginning any exercise program. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.

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