Tight Hips? Squeeze Your Butt

Most of us have tight hips, especially in the front where the thigh connects to the pelvis. We sit for so many hours each day and this area gets used to being bent, which is another way of saying that the muscles and tissues get tight.

At the same time, our butt muscles (gluteus maximus) get sat upon and become very weak. The combination of these two elements--tight hip flexors (on the front) and weak glutes (on the back)--create all kinds of problems in our body, usually beginning with back pain.

​These two sets of muscles are opposite each other across the hip, so they work as a team. When one side engages, the other relaxes to allow the hip to move. And vice versa. So, the easiest way to "stretch" the front of the hips is to engage and strengthen the glutes/butt.

The best posture to do this in is a lunging position, pictured above. To stretch the front of the left hip, step the left leg back. Then bend the right knee a little. You may already feel the stretch in the left hip. Straighten your left leg and squeeze your left butt/glute. The sensation in your left hip will intensify.

If you're not used to doing this, it is normal for the butt to engage for a second before relaxing again. When this happens, just squeeze your butt again. Engage it 5 or 10 times and then switch sides. You will strengthen an important muscle, the glutes, while releasing a tight area, the front of the hip.