Tight/ Sore Hip Flexors? TRY THIS ROUTINE! | Workout With Me

Hello, friends! This week on the blog, I really wanted to take you through a routine I do on a daily basis to release tight and/or sore hip flexors, which is SUPER common for me (anyone else?).

So if you sit all day for work, you’ll probably going to have tight hips. You might feel this tightness when you lunge, or you might even notice that you can’t do a full squat, that is you can’t squat until your thighs are parallel to the floor, which is considered proper form.

So you think, ok, tight hips, I gotta stretch! But that’s not always the case! Stretching is actually only ONE part of the solution. Turn out, strong glutes (butt muscles) are key to happy hips.

According to registered clinical exercise physiologist Kelly Drew, “If the glutes are not strong, other muscles in the hips tend to compensate for the lack of strength in the glutes, which can cause them to become tight and overused.”

Strong glutes keep your hips, thighs and pelvis in the proper position as you run and during exercises such as squats and lunges.

The problem? A lot of beast exercises for your butt, like squats, are hard to do properly if your hips are tight (SO WHAT’S A WOMAN TO DO!?) If your hips feel tight during squats, lunges or deadlifts, try adding the glute exercises below into your fitness routine!


How to do it: lie on your back with your knees bent and feet flat. Lift your hips about 6 inches, then slowly lower, pausing just about the floor, for 1 rep. Do 12 reps Tip: if you have one, squeeze a soft, non weighted ball or block between your knees during this move to engage the inner thighs.

Do 3 sets of 8


Dead Bug

How to do it: Lie on your back with your arms extended, pointing towards ceiling and palms facing each other. Bring knees to 90 degree angle. Tighten your abs, and press your lower back into the ground to protect it. Take a deep breath in, and as you exhale, slowly extend left leg toward the floor while bringing your right arm overhead. Keep your abs tight, and slowly return arm and leg to the starting position. Repeat with opposite arm and leg.

Do 3 set sof 8, each side= 16 in total


Banded Bodyweight Squat

(You will need a band for this, but you can do regular bodyweight squats as well!)

How to do it: Slide a medium-heavy strength looped resistance band over feet and place right above the knees. Stand with feet slightly wider than hip-width, toes slightly turned out. Tighten those abs, you’re aiming to hold this gentle contraction throughout the entire exercise while maintaining your breathing. Keeping your chest and head high, shift weight back into heels, squeeze glutes and push hips directly back and downward. As you lower hips, continue to press knees outward using the tension on the resistance band. Once thighs are parallel to the floor, use glutes and rise back up to starting position, containing to press those knees out and engaging the core. Pause for 2 seconds at the top, and repeat.

Do 3 sets of 8 (sorry forgot to film this move LOL)

Forearm Plank

How to do it: Come into a push up position but on your forearms instead of the hands. Lower hips so your body forms a straight line from shoulders to ankles. Tighten the core and squeeze your butt as much as possible. Hold this position for 30 seconds while breathing deeply!!

3 rounds, 30 seconds each.


I will usually add this routine to the end of my workout, or I will do this on my rest days right before bed or when I wake up! Let me know if you try this routine in the comments below and if you loved, liked or hated it!

PS. Want a killer core workout to combine with this routine? Check out my latest youtube video where I attempt to try Jennifer Aniston’s killer abs workout (RIP TO MY CORE!!!)

Nicole O'Brien