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Struggling with Tight Hip Flexors? Try This Instead of Stretching!

Writer's picture: Prevail Rehab & PerformancePrevail Rehab & Performance
man doing advanced yoga stretch

Have you been stretching your hip flexors forever with no real change in how they feel? It can be incredibly frustrating to put in the effort without seeing results. If stretching was the solution, it probably should have worked by now, right? Maybe it’s time to try something different.


Rethinking Tightness


Just because a muscle feels tight doesn’t necessarily mean it needs to be stretched. Often, tightness can be a sign of weakness and fatigue rather than a need for more flexibility. When a muscle is weak, it can feel tight as it struggles to perform its function, leading to discomfort and a feeling of restriction.


The Power of Strength Training


Instead of continually stretching your hip flexors, consider incorporating strength training exercises that work the muscle through a full range of motion. Strengthening the hip flexors can help alleviate the feeling of tightness and improve their overall function.


The Bulgarian Split Squat with Overhead Reach


Enter the Bulgarian Split Squat with Overhead Reach—a dynamic exercise that not only strengthens your lower body but also mobilizes your hip flexors through a full range of motion. Let's dive into how to perform this effective movement and why it could be the missing piece in your hip flexor routine.


  • Setup: Stand facing away from a bench or elevated surface with one foot resting on it. Hold your arm overhead for the entirety of the exercise, on the same side as the foot on the bench.

  • Execution: Lower your body down into a split squat, bending both knees and lowering your hips toward the ground. Keep your torso upright and core engaged throughout the movement.

  • Depth: As you lower yourself, you should feel the hip flexor stretch increasing in intensity. Go down as far as you are able to still maintain that stretch.

  • Drive: Push through your front heel to return to the starting position. Focus on driving upward with control and maintaining stability throughout the movement.


Why It Works


  • Strength and Mobility: The Bulgarian Split Squat with Overhead Reach combines strength training with dynamic mobility work. By performing a deep split squat while reaching overhead, you engage and strengthen your lower body muscles while mobilizing your hip flexors through a full range of motion.

  • Integration: This exercise promotes functional movement patterns by incorporating upper and lower body movements simultaneously. The overhead reach adds an extra challenge to your core stability and shoulder mobility while reinforcing proper squat mechanics.


Ready to Strengthen and Mobilize Your Hip Flexors?


If you're tired of stretching without results and ready to try a new approach, give the Bulgarian Split Squat with Overhead Reach a shot.


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If you need more guidance or want to ensure you're performing exercises correctly, reach out to Prevail Rehab & Performance. Our team is here to help you achieve optimal muscle function and overall well-being. Keep moving, stay strong, and let us know how these exercises work for you!

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