Hip Flexor Tightness
Pelvis/Hip - Dynamic
Hip flexor tightness limits hip extension and contributes to anterior pelvic tilt and lumbar hyperlordosis.
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
- Lumbar extension bias
- Anterior pelvic tilt
- Reduced stride length
Progression
- Level 1: Mobility
- Level 2: Activation
- Level 3: Integrated hip hinge
- Level 4: Loaded patterns
Regression
- Reduce ROM
- Use supported positions
- Decrease load
Red Flags
- Groin pain
- Night pain
- Trauma history
Differential Diagnosis
- Femoroacetabular impingement
- Lumbar facet irritation
- Hip joint pathology
Related Patterns
- anterior pelvic tilt
- lumbar hyperlordosis
Related Exercises
- hip flexor stretch
- glute bridge
- posterior pelvic tilt drill
- dead bug
- hip flexor strength
- hip thrust
- quadruped rock back
- hip flexor contract relax
Related Assessments
- modified thomas assessment
- overhead squat assessment
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.
Sources:
- systematic review/meta-analysis: Associations of sedentary behavior and physical activity with musculoskeletal and postural outcomes: systematic review. (link)