Leg, Hip, Lower back pain? Difficulty lifting your feet or knees up high? You might have tight or weak Hip Flexors

By – Cyb34r, TMHimG Ventures

Posted on: 7/18/2017
Hi, I’m Cyb34r (Cybear J), I’m 47, I lift weights more-or-less regularly and I’m a 2nd Degree Tae Kwon Do Black Belt. I’m pretty normal American male. A little round in the middle and a little loose with the “diet”.

I’ve tried to keep active during adulthood, but about a month ago, I had tried to do some Kettle Bell Swings with more weight than I was ready for… bad idea. I tweaked my lower back in a bad way.

I was having problems with bending down at the waist far enough to put on pants or lifting my feet up high enough to get into the car easily as well as some nagging pain when I sat for too long.

I tried rest and light movement without much success but while working on getting myself back to “health” I did learn a lot about my hip flexor muscles… they weren’t what I thought they were at all.


Do any of these symptoms sound familiar?

– Difficulty lifting your knees up

– Problems picking up your feet when you walk or get into the car

– Nagging joint pains in your legs, lower back or hips

– Hips locking up

– Bad posture

– Trouble sleeping

– Sluggishness in day to day life

– Digestive problems

– Circulatory issues in your legs

– Loss of sexual performance

– Lack of Explosiveness in the gym or sports


Your hip flexors, also known as the psoas, are two muscles that connect your lower back to your leg bones (Femur). They are involved with balance, our ability to sit, stand, twist, reach, bend, walk and lift your knees more than a few inches off the ground.

We have been told for decades that sit-ups are bad for your back and that you should try crunches, Roman Chair exercises, etc. instead. While this can be good advice when targeting your Ab muscles, there are really only so many exercises that work your hip flexors and as we all know, use it or lose it.

To make matters worse, modern life has us sitting for the majority of our waking hours, leading to tightening and shortening of the only muscles that attach our upper body to our lower body.

Put simply, this muscle is the core of activity in your body. So, when it’s out of balance or if the psoas tighten, there are serious consequences which flow throughout your body.

Often a problem with lifting your feet or knees up, hip and lower back pain, difficulty sleeping, sometimes even difficulty “performing” can be a problem with tight or weak hip flexors.

Diagnosing tight or weak hip flexors can be difficult. Since pills or injections are not likely to help much modern doctor aren’t always able to help and many physical therapists seem to think that a few static stretches are all that you need to do in order to loosen up your hip flexors.

While a few targeted stretches will probably help for a little while, static stretching isn’t enough to solve this issue.

You are going to need a combination of stretching and exercises to move your psoas back to health.

To really get healthy, strong and flexible again you’ll need mobility exercises, dynamic stretching and other movements… and if you put them into a certain order, they can all work together to really make big changes in your ability to move around.

One thing that helped me was using ankle weights and lifting my knees up to chest level (or as high as I could) for 3 sets of 15 reps. That and some hip flexor stretches did help but it wasn’t until found and started using exercises and stretching in certain patterns that I really came back 100% or even 150%!



If you’re interested in seeing what I did, and still do, to keep the only muscles in the body that connect the upper half of our bodies to the lower half, visit this link:

July 20, 2017