Having weak glutes and tight hip flexors is a combination that can creep up on you and because its causes are commonly overlooked. Maybe you have noticed a change in your movement - more stiff or even painful in the lower back, hips and knees. You may have even questioned if your hours spent sitting may be the culprit.
I’m glad your search for relief has led you here, let's unwrap what may be happening behind the scenes of weak glutes and tight hip flexors! We will explore which muscles are involved, what may cause this imbalance, the symptoms and, of course, some possible solutions!
Understanding the Muscles Involved
Did you know that the Gluteus Maximus is the biggest muscle in our bodies? You can imagine the amount of power it can execute!
The glute muscle group includes: Gluteus Maximus, Medius, and Minimus. Without proper functioning glutes you wouldn’t be able to walk, run, lift or engage in proper posture. Not only is it involved in extending your hips and helping to maintain your stability (particularly with the pelvis), but it can even protect your lower back as you move about on a daily basis.
The Hip Flexors (Iliopsoas, Rectus Femoris, TFL): As this muscle group’s name may suggest, they assist with hip flexion - this means lifting your thigh towards your core. So yes, they’re heavily involved with actions such as walking/running and posture. Additionally, muscles such as Tensor Fasciae Latae (TFL) assist with stabilizing your pelvis as well.
Weak Glutes and Tight Hip Flexors: Common Causes
We can all fall victim to a sedentary lifestyle or prolonged sitting at home or in the office - other causes for this muscle imbalance may include:
• Poor exercise form
• Overemphasis on quads vs. posterior chain
• Pregnancy and postpartum changes
• Body compensation when injured
A published study regarding the Gluteus Maximus (GM) states: GM has an array of functions which contribute to optimal movement and athletic performance. The neuromuscular system is designed to compensate to allow for movement in the presence of certain muscle dysfunction (1)
So don’t forget your glutes during exercise and stretching!
Signs You May Have Weak Glutes and Tight Hip Flexors
Having weakness in these particular muscles can ultimately cause misalignment in your pelvis that can also lead to further straining your hips and lower back. Misalignment also means increased strain and compensation of other muscles that end up picking up the slack!
Keep an eye out for these symptoms:
• Lower back stiffness or pain
• Hip pain (pinching sensation when sitting)
• Knee pain or instability
• Poor balance
• Difficulty activating glutes when exercising
How to Fix Weak Glutes and Tight Hip Flexors
Stretch and release! Weakness can stem from lack of mobility and flexibility. Incorporating a daily stretch routine is a great place to start. Check out our page on how to do a Hip Flexor Relase with the QL Claw!
Activating your glutes is also a doable task - whether that means squats with your own body weight at home or lunges at the park. Just remember to start slow and observe how your body feels as you make progress!
Finally, your overall lifestyle change may include being aware of your posture when sitting and standing, making sure you take breaks from sitting too long and doing tasks ergonomically. Tip: Stand up for a few minutes for every hour of sitting! Stop by our page on Posture Exercises for Seniors that anyone can start applying today.
When to Seek Professional Help
If you have noticed little to no improvement after trying the above, it may be time to get help from your healthcare provider. Don’t hesitate to make an appointment if you have the following:
• Persistent or worsening pain
• History of surgery or injury
• Are already working with a physical therapist or trainer
Key Takeaways
You may notice your lifestyle is heavily affected if you suffer from weak glutes and tight hip flexors. If you’re able to take these actions, you can soon reduce your pain, improve your posture and hopefully move with ease!
Exercise and changing your daily habits is a powerhouse combo that you can incorporate and benefit from. Feel free to stop by our other pages such as How to Activate Your Glutes or read about Can Hip Flexors Cause Back Pain?
Start today, your body will thank you!
Weak Glutes and Tight Hip Flexors: FAQ
How to fix tight hip flexors and weak glutes?
This will require a stretch routine and glute activation! We have resources for this in our QL Blawg. Being aware of your lifestyle and habits is also a core intervention as small actions do tend to add up. Be consistent with your stretching, posture correction and try not to be sedentary!
Do weak glutes cause hip flexor pain?
Yes, this can cause hip flexor pain due to compensation of the hip flexors for weak glutes. Their increased compensation can not only cause anterior pelvic tilt but essentially shorten their position causing tightness. Strengthen your glutes so they can do their job (such as walking/running) adequately!
What are the symptoms of weak glutes?
Some symptoms may include: hip pain (at the flexors or side), lower back pain, knee pain or difficulty engaging your glutes during exercise.
What emotion is held in the hip flexor?
Common emotions that are supposedly associated with our hip flexors include stress and anxiety, fear, or feeling unsafe. Stress can commonly affect muscles (in different locations for individuals) by keeping them contracted, feeling like tightness. Additionally, the suppression of emotions themselves can also cause hip tension, which some people have reported release when doing deep hip stretches!
Sources:
1. https://pmc.ncbi.nlm.nih.gov/