Tight hip flexors and weak glutes are one of the most common muscle imbalances, especially for people with sedentary jobs or lifestyles that involve long hours of sitting. Over time, this imbalance can affect your posture, hip stability, and even cause lower back pain.
The good news? A few simple exercises can help restore balance between the glutes and hip flexors, reducing tension and building strength where you need it most.
1. Hip Flexor Stretch
This stretch opens up the front of the hips and helps counteract the effects of prolonged sitting.
How to do it:
- Place your right knee on the ground with your left foot flat in front.
- Engage your glutes.
- Gently push forward into the front leg while keeping your chest lifted.
- Hold for 30 seconds—you should feel a stretch in the front of the hip.
- Next, take your right arm up and over into a side bend.
- Hold for another 30 seconds—you may now feel the stretch move into your abs or side.
- Repeat with the other leg forward.
2. Squat Band Walk
This exercise strengthens the glutes and improves hip stability.
How to do it:
- Place a resistance band around your thighs (just above the knees, not directly on the knee joint).
- Squat into a comfortable position with your chest lifted.
- Step sideways for 6–8 paces in one direction, then return.
- Repeat the walk 5–8 times.
Why These Exercises Work
By stretching the tight hip flexors and strengthening the underactive glutes, you restore balance around the hip joint. This improves posture, stability, and reduces stress on the lower back.
👉 If you spend too much time sitting, give these a try—and share them with a friend who needs them!
To rebalance your body and improve strength through guided classes, join my Pilates sessions: movewildr.co.uk or email me at hannah@movewilder.co.uk for details.
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