Sometimes hip flexor weakness is the reason your hips feel tight or have an increased risk of impingement. Hip flexor strengthening can be an important stage in the process!

That being said, I don’t usually start with hip flexor strengthening. I think it’s important to work on breathing, core strength, and glute strength (especially eccentric) before adding it in. If hip flexor strengthening increases the feeling of pinching in the front of the hip, then it’s not time for these exercises quite yet. I’d go back to more core, breathing, and eccentric posterior chain for a few weeks, then circle back around and try again.

You’ll eventually want stronger hip flexors (especially that psoas) because the psoas helps to contain the head of the femur in the socket. This means it plays a big role with how much the head of the femur is running up into the labrum and other soft tissue structures in the front of the hip. But in order for that psoas to have somewhere to go, you’ll need to have eccentric control in the back. If those glutes or deep hip rotators don’t want to let go, then the femur doesn’t have any room to move back for hip flexion and you’re more likely to feel anterior impingement as a result. (Note: I didn’t say stretching! Eccentric control and passive flexibility are not the same thing.)

Have you stepped into the phase of hip flexor strengthening yet?

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PCES - Pregnancy & Postpartum Corrective Exercise Specialist
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