Experts agree there are certain exercises that can cause tight hips.

Learn what they are and how to adjust them so you’re free to be pain-free.

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While these exercises are excellent for building strength, improper form or excessive repetition can lead to hip tightness.

woman sweating in the gym

physical therapist and founder ofKRU PT + Performance Lab

Plus, the act of strengthening the muscles itself can lead to hip tightness.

Here are Dr. Cheungs top tips for correctly doing these five exercises that can cause hip tightness.

Engage your glutes and hamstrings to distribute the workload evenly.

Woman walking on a treadmill at the gym.

Engage your core to stay balanced and avoid leaning forward.

Leg presses

Position your feet shoulder-width apart and press through your heels as you complete your leg presses.

Ensure your lower back remains in contact with the machine seat to avoid excessive lumbar extension.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

To avoid muscle overuse, stick to three sets of eight to 12 reps, two times per week.

Leg raises

Engage your core and avoid swinging your legs.

Aim for slow, controlled movements to fully activate your hip flexors without straining them.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

physical therapist and founder ofKRU PT + Performance Lab

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Healthy female training in the gym, performing a hip thrust.

To avoid muscle overuse, stick to three sets of 8 to 12 reps, two times per week.

Vary your cycling intensity and duration to prevent overuse.

Stick to a 20 to 30-minute session two to three times per week.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Exercising on top of tight hips reinforces bad patterns that can affect your gait and efficiency of movement.

Kyle Krupa, DPT, CSCS

How to prevent and treat tight hips

1.

Avoid overusing the muscles

Its been said that theres no such thing as over-training, only under-recovery.

confirm youre building inrest daysto keep your hips limber.

One to two additional days could be okay as long as the overall intensity is low.

Switching up the amount you lift and the reps can also help prevent tightness.

you might vary the stimulus to avoid overuse with strengthening exercises, Dr. Krupa says.

Try thesequick hip mobility exercisesto loosen up in five minutes before your workout.

Move throughout the day

The more you sit, the more you put yourself at risk for tight hips.

This sedentary occupation creates what we call lower body cross syndrome.

As a result, you may experience low back pain and tight, less mobile hips.

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