Lower Body Workouts How Weak Hip Flexors Could Lead to Mobility Decline as You Age By Elizabeth Millard, CPT, RYT Elizabeth Millard, CPT, RYT LinkedIn Elizabeth Millard is a freelance journalist specializing in health, wellness, fitness, and nutrition. Learn about our editorial process Updated on November 03, 2022 Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Emily Swaim Fact checked by Emily Swaim LinkedIn Emily is a board-certified science editor who has worked with top digital publishing brands like Voices for Biodiversity, Study.com, GoodTherapy, Vox, and Verywell. Learn about our editorial process Print Peter Muller / Getty Images Table of Contents View All Table of Contents What the Research Says Causes of Weak Hip Flexors Symptoms of Weak Hip Flexors Treatment of Weak Hip Flexors Loss of mobility as you age can have wide-ranging impacts, including higher risk of falls, chronic pain, and less independence. That’s why being able to prevent mobility decline is so important. A study in the Archives of Gerontology and Geriatrics suggests a key factor for predicting these issues is hip flexor strength. Here's why researchers indicate that weak hip flexors may be a sign of future issues as well as what you can do to strengthen them. What the Research Says Researchers in the Archives of Gerontology and Geriatrics looked at 433 older adults and assessed their physical function through handgrip strength, hip flexion, hip extension, hip abduction, knee extension, and toe flexion. Participants also did several standard mobility tests. These tests included: Getting up from a chair five times without using their hands, to gauge muscle powerStanding on one leg for balance functionGoing up the stairs quickly, to determine muscle endurance A year later, the mobility tests were repeated to determine whether function had decreased compared to the baseline tests, and about 43% of the participants had less mobility. In reviewing the initial assessments, researchers determined that low hip flexor strength was the biggest indicator of reduced functional capacity, which means it served as a predictor of who would have lower mobility during the second set of tests. 7 Essential Hip Flexor Stretches What Causes Weak Hip Flexors? Connecting the lower back to the thighs, hips, and groin, hip flexors are muscles that work to stabilize the lower spine. They are crucial for proper posture and alignment, walking, and balance. Jared Beckstrand, DPT This is a common condition, and most people think that pain in the front of the hip is from tightness, which may be true in many instances, but not all of the time. — Jared Beckstrand, DPT Although hip flexors can be affected by overuse of the muscles—such as increasing exercise intensity too rapidly—the biggest culprits are usually too much sitting and not enough physical activity, according to Jared Beckstrand, DPT, a physical therapist and trainer. “This is a common condition, and most people think that pain in the front of the hip is from tightness, which may be true in many instances, but not all of the time,” he says. “Often, it’s from weakness as a result of spending so much time in positions with our hips bent, mainly sitting.” When hip flexors are in that position too much, they undergo what’s called adaptive shortening, says Dr. Beckstrand. The muscles tighten up in this position, potentially restricting the range of motion and limiting function. When that happens, doing hip stretches may actually worsen the issue, he adds. Instead, the recommended treatment would be strengthening. Symptoms of Weak Hip Flexors There are a number of symptoms that indicate that there may be an issue with weak hip flexors. These symptoms include: Lower back painKnee pain or instabilityChanges in gaitStiffness or tightness in hips after being stationaryLimited range of motion, especially when kicking or jumping 12 Hip Exercises to Increase Strength and Mobility How to Treat Weak Hip Flexors There are numerous hip flexor exercises that can be done at home or in the gym to target these muscles, such as straight leg raises, floor sliding mountain climbers, pigeon pose, jump lunges, Bulgarian split squats, and banded hip marches. Aaron Leventhal, CSCS A major reason hips become weakened is environmental, as people sit more than they should. — Aaron Leventhal, CSCS Another important approach is to simply get moving more, according to strength and conditioning coach Aaron Leventhal, CSCS, owner of Fit Studio in Minneapolis. “Doing exercises regularly is important, but even if you’re doing them daily, what’s happening the other 23 hours of the day?” he says. “A major reason hips become weakened is environmental, as people sit more than they should. Like any muscles that don’t get used, some atrophy comes into play. Putting frequent movement breaks into your schedule should become a regular habit.” Even if you aren’t experiencing any hip issues now or feeling tightness, the recent study indicates that paying attention to hip flexor strengthening may pay off in the future by helping you maintain mobility as you age. “Addressing potential imbalances before they become a problem can be a great way to prevent injury,” says Leventhal. “Finding ways to build strength in the hips can be very valuable for mobility now and into the future.” A Word From Verywell Weakened hip flexors are common, and they are often caused by sitting too much and exercising too little. Strengthening them now could pay off in better mobility as you age. Look for ways to incorporate movement and targeted strengthening exercises into your routine. If you need help getting started, talk with a physical therapist or a certified personal trainer. 7 Best Hip Flexor Exercises 3 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Ikezoe T, Tsuboyama T, Tabara Y, Matsuda F, Ichihashi N. Weak hip flexor strength predicts progression of functional capacity decline due to locomotor system dysfunction in community-dwelling older adults: a longitudinal cohort study. Arch Gerontol Geriatr. 2021;97:104499. doi:10.1016/j.archger.2021.104499 ISSA. How to identify and correct tight hip flexors. van der Krogt MM, Delp SL, Schwartz MH. How robust is human gait to muscle weakness?. Gait Posture. 2012;36(1):113-119. doi:10.1016/j.gaitpost.2012.01.017 By Elizabeth Millard, CPT, RYT Elizabeth Millard is a freelance journalist specializing in health, wellness, fitness, and nutrition. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit