Corrective Exercise Toolkit

Hip Flexor Tightness

Hip flexor tightness limits hip extension and contributes to anterior pelvic tilt and lumbar hyperlordosis.

Pelvis/Hip - Dynamic

Biomechanical Mechanism

Shortened iliopsoas and rectus femoris increase anterior pelvic tilt and reduce gluteal activation during hip extension.

Clinical Rationale

Tight hip flexors inhibit glutes and increase lumbar stress. Restoring length improves hip extension and gait mechanics.

Practical Solution

Lengthen hip flexors and reinforce posterior pelvic control with glute/core activation.

Common Compensations

Progression

  1. 1Level 1: Mobility
  2. 2Level 2: Activation
  3. 3Level 3: Integrated hip hinge
  4. 4Level 4: Loaded patterns

Regression

  • Reduce ROM
  • Use supported positions
  • Decrease load

Red Flags

Differential Diagnosis

Femoroacetabular impingementLumbar facet irritationHip joint pathology
Related Assessments
modified thomas assessmentoverhead squat assessment
Related Exercises
hip flexor stretchglute bridgeposterior pelvic tilt drilldead bughip flexor strengthhip thrustquadruped rock backhip flexor contract relax

Evidence

Level: limited

Systematic reviews link sedentary behavior and hip flexor length to lumbopelvic posture; stretching and exercise may improve hip flexor length and related outcomes.

Associations of sedentary behavior and physical activity with musculoskeletal and postural outcomes: systematic review.

systematic review/meta-analysis View source

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