How you can Balance Your Hip Flexors and Abdominal Muscles

Written by Kenneth LeeAugust 19, 2020

Table of Contents:

5 Red Flags for Weak Abs (FIX THIS!)

It doesn’t matter whether you have visible abs or not, the strength of your core is not something that can be assessed by how they look in a mirror. In this video, I’m going to show you 5 specific things you can look for that will act as red flags to alert you to an ab weakness that you are going to want to correct. For instance, something as simple as getting off the floor from your back (the right way!) can be challenging if you don’t have strong enough abs. Let’s dive in..
One of the first things you will want to look for is whether you feel your hip flexors fatigue before your abs do when you do any ab exercises. For instance, the ab scissor is one of the classic ab exercises that people of all levels of strength and ability will perform. It involves laying on your back and crossing your legs back and forth over each other for time. When the abs are weak however, the person doing this ab movement will unfortunately feel it in their legs and hip flexors leading to them having to stop because they can’t hold their legs up. Not good..
Instead, you want to make sure the abs are properly engaged by curling your shoulders off the ground before starting the scissor. This will act to engage the abs and stabilize the spine so that the hip flexors can work as assistance muscles and not the primary movers. Having strong abs will only make this easier in the long run..
Next, if you get low back pain during any ab exercises you need to stop and assess your strength. This should not happen. The reason it does however, goes back to the overactivity of the hip flexors. When the psoas pulls unopposed or in a highly imbalanced way, it will act to tug down and forward on the lumbar vertebrae because of its attachment to them. This has the effect of creating enormous amounts of stress and force on the low back which can lead to unnecessary pain..
To fix this you want to assess how you are hooking your feet during certain ab exercises like the sit-up and make sure you instead place the heels over something and pull back. This will engage the hamstrings and help to minimize the overactivity of the hip flexors. Also, by thinking about peeling your back off the floor one vertebra at a time and placing it back down the same way (as if you are rolling paint on the wall) will greatly assist in getting rid of the pain..
Bracing during the big lifts (bench, squats, and deadlifts) is something that is necessary to the proper performance of these exercises. That said, it is something that should be happening automatically almost as a background action. If you find that by consciously trying to brace you don’t just improve the efficiency and bar path of the movement but feel as if you could add significant weight to the bar, then your abs aren’t inherently strong enough to begin with and it is something you are going to want to work on..
The ability to activate the transverse abdominis muscle is crucial as well. This muscle runs horizontally around the waist (much like a weight belt does). When you lack the ability or control to contract it you wind up getting lower abs that tend to protrude despite the fact that they could even be ripped and defined. Learning how to activate this muscle is critical to having strong abs..
Finally, control in all three planes of motion is also crucial. I show you three tests that you can do to identify your ab strength in each. To boot, I show you how the simple act of getting off the floor the right way depends on having good core and ab strength. See if you can do it yourself and share it with your friends to see how they do..
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How you can Balance Your Hip Flexors and Abdominal Muscles

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7 Core Exercises for Low Back Pain (IMPORTANT!)

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Do you have low back pain or tight hip flexors and have been told you need to do more core exercises to get your core strong and get rid of your problems? If so, you need to watch this video and see the truth about ab and core training when it comes to lower back pain and lower body tightness..
Your body craves stabilization, particularly in the area of the spine. If you have any type of instability in this crucial area, your body will find ways to compensate to create the strength that you lack. In the best case scenario, your abs and core would be providing the stability that your spine needs. Unfortunately, often times this is not the case. Weak core muscles and abs in particular can cause your body to seek out alternative muscles to provide the help that is sorely needed..
The hip flexors are prime targets of this request. This becomes problematic since the hip flexors attach to the sides of your lumbar vertebrae. When these muscles tighten up in order to provide additional stability they begin to pull on the vertebra in your lower back and lead to imbalance and often times pain. The stabilization is there, but it’s not coming from the right muscles, and this is a problem..
So, what are we told to do to rectify the back pain we are feeling from having tight hip flexors and a tight low back? We are told to stretch the muscles in our hips and lower back. This is a big problem and actually the exact opposite of what you need to do to overcome your problem. You have to stop looking solely at the site of the symptoms and instead look for the cause. In this case, you would have seen that the weak abs are a root of the issues you are having in your hip flexors and lower back..
But it’s not that simple. Maybe you are told correctly that you have to get stronger abs and a strong core so you start doing all kinds of ab exercises to help you do that. Unfortunately, if you choose the wrong ab exercises (not that they are bad at all, they are just wrong for your particular condition) you could wind up making your lower back pain and hip flexor tightness worse..
Many different ab exercises enlist the help of the hip flexors as a prime mover. This occurs a lot in lower ab exercises but can also occur in things as simple as the crunch. If you allow your ab training to include too many of these you will wind up simply over strengthening the hip flexors more and leads to a vicious cycle of more pain..
Start following the ab and core exercise alternatives you see in this video for a great way to get a stronger core without overtaxing your hip flexors. There are plenty of options for you to do, just maybe not the ones you would have immediately thought of. Start with these and you will see how much more quickly your tightness will go away when your ab and core strength starts providing the stability your back was craving all along. The hip flexors and lower back will finally be able to take a much deserved break..
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ANTERIOR PELVIC TILT & WEAK CORE FULL BODY WORKOUT

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Full body workout that you can use if you have anterior pelvic tilt, a weak core and lack of midline stability. This is a great way to integrate upper and lower body exercises for fixing anterior pelvic tilt..
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If your posture is off then this workout is going to help you become strong & efficient throughout the whole body..
What I’ve noticed is that a lot of the anterior pelvic tilt videos on the internet lot of my own videos that I’ve done on this topic only focus on the hips & that makes sense because its anterior pelvic tilt but what you have to understand is that your body is a unit & things work in chains. So you know there’s a lot more going on than just the pelvis..
We need to look at the lower leg, the core, the shoulder, neck, head.. all these things have to be taken into consideration. Glute bridges & dead bugs are good exercises but we have to make the whole chain more efficient..
Exercise #1 – Hollow Body Hold.
Bring your knees up & reach your arms forward & bring the shoulders off the ground & force that lower back down to the ground. Your core should be very active here. Most people are going to want to start in this first variation. If you are up to it start trying to challenge yourself with a little bit more advanced variation..
Exercise #2 – Dead Bug.
The Dead Bug is a tremendous exercise for core activation & stabilization throughout your torso but also teaches you how to coordinate that hip & shoulder movement while keeping a brace torso. The main things to remember is to keep that lower back flat to the ground keep & the core activated. Reach the arm overhead push the leg away while getting the knee & elbow totally straight..
Exercise #3 Bird Dog.
Focus on finding very neutral spine in this position & not overextending in the lower back. Reach out with your arm & kick back with your leg. Much like the dead bug but we want to straighten the knee & straighten the elbow. Once you get the hang of the bird dog we can do a little bit harder variation..
Stay on one side so we have to balance a little bit longer. Bring your elbow & you knee back together & then reach them out once again..
Exercise #4 Pushup.
The most important part in pushups is keeping a strong plank position the whole time. Notice how my back stays flat just like in bird dog exercise. We get no change in the pelvis or the back region..
At the end of your set of pushups, hold a plank position. Your shoulders & core will be very tired so once you hit the point where you think you can’t hold anymore hold a little bit longer then relax..
Exercise #6 Bear Crawl.
Get on your hands & your feet & crawl forward. Really focus on pushing the ground away & actively bringing your knee up. Your back should say super flat & have some fun..
Exercise #7 Squat Rock.
Sit down into a deep squat position. If your heels have to come off the ground that is totally fine. Rock yourself forward onto your hands. Focus on transferring the weight from your hips to your shoulders & then push yourself back into the squat position..
For an advanced progression rock yourself all the way forward on your shoulders & pick up your feet in the back to end up in a crow position. For most of us this will be a little too challenging but if you keep working we’ll be there soon..
Exercise #8 Squat.
We’re going to drop those hips down between the knees, we’re going to put our arms out to counterbalance us. We’re going to focus on keeping the spine just as and straight & stable just as we did in the previous exercises..
Keep the core very active & think of pulling yourself down into hip flexion. If you feel like you’re having a really hard time keeping a stable spine throughout your squat go & pick something like a weight or a shoe and hold that out in front of you. That’s going to counterbalance you & make it easier to stabilize through your torso around your squat..
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How to Fix Tight Hips (WITHOUT STRETCHING!)

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If your hips feel tight when you squat, and you’ve tried every stretch to try and loosen them up and it isn’t working, then you need to watch this video. Here I’m going to show you the real reason why your hips feel tight and what you can do to make your squat better. I will take you through a step by step process for identifying the real root cause of your hip tightness and how to fix the problem without ever having to stretch your hip flexors..
We start with an evaluation that can be done at home just laying on the ground. You want to test your range of motion of each hip into flexion, internal rotation and external rotation. While this is easier if you have a therapist to do it for you it isn’t necessary to get the information that you need to move forward. Once you find the restriction in your range you can start to address the issue. In Jesse’s case he has tightness into external rotation of his left hip..
This is actually quite a common problem. Hip internal rotation restrictions are also common but more often when the issues are driven by arthritic changes in the hip or from an acetabular impingement that would likely cause a good amount of pain with the testing. If you are looking for things that you can fix more easily however, you will likely find that external rotation is limited..
This is especially important when you realize that it is often coupled with a limitation in flexion. The combination of flexion and external rotation is something that is critical to performing a properly executed squat. The first thing you can do is skeletally make some changes to ease the demands on your body. You would want to rotate your legs outward (not just your feet) and take a somewhat wider stance. These will allow the bones in your hip to clear into flexion without experiencing a natural anatomical block..
If this improves your range but you still feel issues and tightness in your hips then you want to move to the next level and look at the hip capsule. Here is where most of the restrictions will lie. Try the combo hip external rotation and flexion mobilization shown here and assess how you feel in the squat once again. If you see complete correction then you know you need to work on this more. If you see some improvement but not all then you need to keep going to the point of evaluating the muscles around the hips..
The hip has many muscles that cross it or influence its motion. It’s not just the flexibility of these muscles that matters however. You also want to evaluate their strength and their stability. If the hips are tight they are likely getting called to do a job they aren’t supposed to be by a stabile joint that isn’t doing it’s job. The hip tightness is being recruited as a compensation for instability elsewhere, often in the low back. Watch as this unfolds and how to correct this..
Finally, you want to check for the intrinsic strength of the hip rotators. You will likely be shocked at just how weak your hips are. With the right strengthening exercises, you will be able to quickly address your weaknesses and get your hips feeling right again every time you squat..
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Stop Stretching Your Hip Flexors! (HERE’S WHY)

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The hip flexors are one of the first areas we rush to stretch since they tend to feel tight more often than any other muscle group. The problem is, tightness can often be confused for weakness and when you stretch a weak muscle you are only making the problem worse. In this video, I’m going to show you how to determine if your hip flexors are tight or weak and the appropriate approach depending on those findings..
First we need to talk a little bit about anatomy however. If you have ever had low back pain while doing ab exercises, then you know why the hip flexors are so important. They originate on the lumbar vertebrae and can pull on your lower back when they get tight. They can also wreak havoc elsewhere when weak. Determining whether or not you are dealing with a tight or a weak hip flexor is crucial..
To start however, you have to understand that the hip flexors are not a single muscle group. Instead, there are 5 muscles that contribute to the act of lifting the hip into flexion. Three of these (TFL, rectus femoris, and sartorius) originate at the level of the hip and the iliac crest which means that they are at a mechanical advantage to lift the knee to the level of the hip but are at a disadvantage to lift them any higher. Two other muscles however (the psoas and iliac) are found at a higher origin and are capable of lifting the hip past ninety degrees..
Knowing the difference between these muscles is a crucial step in determining the right course of action once you do your tests. Speaking of the tests, the first thing you want to do is see if you have a true tightness caused by muscle shortening. To do this, you are going to perform what is called a Thomas Test. Start by sitting at the edge of a bench or box with your legs halfway over the edge. Lean back and pull both legs into your chest and be sure to flatten the lower back against the surface..
From here, slowly drop one leg while tightly hugging the other to your chest. You want to observe two things about the down leg. First, is the thigh capable of making contact with the bench and second is the knee able to bend and hang freely at 80 or 90 degrees of flexion. If you find that either of these is not happening then you will want to straighten your knee and see what happens. If upon straightening you find that the thigh goes down to the surface, then your tight rectus femoris was what was keeping the leg up and you’d want to stretch that. If the leg didn’t drop down even after straightening the leg then you are dealing with a tight psoas or iliacus that could benefit from stretching..
The key is however, many times the Thomas Test is normal but the hip still feels as if it should be stretched. This is usually due to fatigue caused by having a weak hip flexor. In this case, you want to proceed to testing your strength. You can do this by either hugging one knee to your chest while standing tall and then releasing it. If you can hold it above 90 degrees but feel a cramp in the outer hip, then you likely have a high hip flexor weakness in the iliacus or psoas. If you can’t hold it there and the first place you can gain control of the thigh is at 90 degrees or lower, then once again you likely have a weakness..
Alternatively you can place your foot on a flat surface high enough to place your knee at a starting level above the hip. From here, lift the foot while standing upright and see if you can hold it off the box for at least 15 seconds without the cramping discussed earlier. If weak, you can use this as the exercise to strengthen it and can add resistance by placing a band around your foot or ankle..
Bottom line is, it is not smart to randomly stretch a muscle if you are not sure if it is actually tight in the first place. Instead, take a couple minutes and do a few tests to see what you are really dealing with. If you want a complete step by step program for getting in the best shape of your life without overlooking anything important that other programs often do, head to http://athleanx.com and get the ATHLEAN-X Training System..
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Core Exercises that Work Abs NOT Hip Flexors

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Exercises to strengthen your abs & core muscles without triggering your hip flexors..
Planks are great for working your core and you are not going to be using your hip flexors because you are in a static position and you’re not in hip flexion..
Diving into the deeper issue, any exercise that involves hip flexion which most ab exercises do, it’s important to get in a good position. If your’e in a good brace position then you are going to engage your core muscles..
It could be a crunch, leg raises, extensions. It really doesn’t matter what ab exercise you are doing, if you get yourself in a good position you will use your abs..
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Hip Flexor DeactivatorsDo these first to maximize your Ab development

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If your abs aren’t firing, it won’t matter how many crunches you do to try and build your abs..
To make sure your ab exercises provide you with the greatest benefit, try deactivating your hip flexors first. Sal demonstrates exactly how to do this..
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These basic Pilates exercises can increase awareness and set the foundation for abdominal strength and body mechanics that balance ab and hip flexor use: Knee folds: In knee folds, the abdominal muscles stabilize the pelvis, so you can feel the subtleties of the hip flexors at work.Lie on your back with bent knees and your feet in toward your hips. Press your palms into the floor alongside your body.

Extend your right leg so it’s straight.Strengthening your abs, especially the transversus abdominis, can help to lessen the engagement of the hip flexors. Performing the abdominal vacuum exercise can.Lying Hip Stretch Lie on your back on the edge of a table or bed with the leg you will stretch near the edge. Grasp your other leg under the knee and pull it toward your chest and keep your back flat on the table.

Allow the leg being stretched to hand off the side of the table, using gravity to stretch the hip.Stretch your abs, lower back and hip flexors after your training session to elongate your muscles, relieve any stiffness and to help prevent your hip flexors from becoming tight. Hold the stretches.

Strength train: Your hip flexors can be helped by training other muscles near them, too. “Strengthening your glutes and hamstrings with hip rolls, bridges, squats, and deadlifts—never going.How to Do It. Tie a medium or heavy band around something secure. Then set up for any crunch exercise but have the band pull on the back of your ankles. The band should have adequate tension and you should feel slight hamstring activation.

This will ensure your hip flexors turn off.Even still my hip flexor is grabbing a little bit when I do this, trying to do the work instead of my core. I have had hip flexor pain for a few months now and it’s quite persistent. I suspect they are in an almost constant state of tension.

This exercise actually brings me a bit of relief.Hip exercises can help to strengthen the hip flexor muscles. Most exercises can be done at home and are gentle stretches, which will help to reduce tension and prevent further or.What the Hip Flexors Do. Flexion refers to a bending movement that decreases the angle between two body parts.

When a flexor muscle contracts, it draws two bones together, typically bending at a joint. In the case of the hip flexors, they draw together the bones of the leg and the bones of the hip or spine at the hip joint.Stretching regularly helps your hip flexors stay loose. That can lower your odds of having hip and back pain and help you avoid injuries.

Do the following 4 easy stretches daily. You can do them before you exercise as part of your warm-up routine, after long.Foam rolling overactive hip flexors with a roller or a lacrosse ball before a workout can help chill them out. “Foam rolling helps relax and release the muscle and it can help inhibit muscles that.A couple months ago I did a post about quad and hamstring muscle imbalances. Today, I am going to do the second post on muscle imbalances focusing on the hip flexors and glutes. The hip flexors lay in the front of the hip and act to bring your leg closer to your trunk.

The glutes (or hip extensors) lay in the back of the hip and act to bring.If your abs aren’t firing, it won’t matter how many crunches you do to try and build your abs. To make sure your ab exercises provide you with the greatest benefit, try deactivating your hip.Why Isolates the hip flexors while also improving balance and muscle control.

How Maintain the same position as in the Standing Knee Drive. This time, keeping your right leg straight, slowly flex.

List of related literature:

To initiate the movement, you do several things at once: keeping your weight centered over one leg, hinge from your hip, tilt your torso forward with your spine neutral, and extend your opposite leg directly behind your body.
from Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras, Glen Cordoza Victory Belt Publishing, 2019
As you inhale, raise your arms from the front up and overhead; as you exhale, bend forward from the hips, raise your left leg back and up until your arms, torso, and left leg are all parallel to the floor and you’re balancing on your right leg in the warrior III posture.
from Yoga For Dummies by Georg Feuerstein, Larry Payne, PhD Wiley, 2010
• In step 1, contract the abdominals to create a slight posterior pelvic tilt and prevent the lower back from arching as the hip flexors contract to help support the legs, especially as the knee extensors straighten the legs.
from Pilates Anatomy by Rael Isacowitz, Karen S. Clippinger Human Kinetics, 2019
Repeat the flexing and extending of the legs while feeling and visualizing the movement of the sacrum until it becomes clear in your mind’s eye: down and back on hip joint flexion, up and forward on hip extension.
from Dynamic Alignment Through Imagery by Eric N. Franklin Human Kinetics, 2012
For example, when teaching single-leg circles you might explain, “The purpose of this exercise is to promote core stability, so keep your abdominal muscles hollowed, your shoulder blades grounded, and your core very still while limbering your hip joint and allowing your leg to move freely.”
from Methods of Group Exercise Instruction by Mary M. Yoke, Carol Armbruster Human Kinetics, 2019
To achieve an even greater activation of the unilateral hip musculature, asymmetrical foot placement should be used on a balance board, extensively stressing gluteal muscles of the leg closest to the axis.
from NSCA’s Guide to Program Design by NSCA -National Strength & Conditioning Association, Jay Hoffman Human Kinetics, Incorporated, 2011
hip flexors, obliques (1-3) Lying on your left side with your left hand propping your head up, raise your right leg as high as possible, keeping it straight.
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark ReadHowYouWant.com, Limited, 2010
Start standing with your feet slightly apart on the resistance band, your knees slightly bent, and back in a pelvic tilt; your lower back should be slightly rounded not arched and your hands should be at the sides of your thighs, with your knuckles facing out, each hand gripping the handles of the resistance band.
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health by Charles Barkley, Vincent Ben Bocchicchio SelectBooks, Incorporated, 2017
Realize that any muscle with the potential to flex the hip has the same potential to anteriorly tilt the pelvis because, from a closedchain perspective, an anterior pelvic tiltis hip flexion.
from Essentials of Kinesiology for the Physical Therapist Assistant E-Book by Paul Jackson Mansfield, Donald A. Neumann Elsevier Health Sciences, 2018
In this particular exercise, have one person check that your lower back is straight, and the other person watch that your hips move from side to side without going up and down.
from Opening the Energy Gates of Your Body: Chi Gung for Lifelong Health by Bruce Kumar Frantzis North Atlantic Books, 2006

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

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365 comments

DannAugust 20, 2020 - 00:07

Correct. Hip flexor over activates is the bane of existence (kinda since we still need these muscles) cause back pain, traps overworked and then shoulder and neck pain, knees medically deviated and then the famous overpronsting of feet.

MaucageAugust 20, 2020 - 05:33

Now I just need to install a post in my flat somehow, since the gyms are closed

AnaralaceAugust 20, 2020 - 10:36

I swear I struggle engaging my abs so much and even doing this my hip flexors and hamstrings are holding me up even when I’m squeezing my butt. Frustrating as fuck

JomathAugust 20, 2020 - 17:53

Tried doing my ab exercises in my bed and my lower back never came up like it does on the mat, so my abs were in a lot of pain instead of my hip flexors

MishoAugust 20, 2020 - 21:11

My hip flexors don’t activate and my lower back is fine but now my upper back takes over what im i doing wrong?

BandiAugust 21, 2020 - 01:05

Hip flexor dominance drives me mad. Ive been looking for this tip for years! Amazing!

GardagarAugust 21, 2020 - 07:00

Guy made so clear
Yes guys I was doing this and which unknowingly doing this with hip flexure weakness and got muscle cramps

ShadowsingerAugust 21, 2020 - 14:35

Hello! How can I deactivate my hip flexors when I’m doing a choreographed workout in a gym. I do a 9 track workout and track 9 is a choreographed ab workout. Anything I can do while do the workout to deactivate my hip flexors?

KezelAugust 21, 2020 - 22:58

Yo, I’ve got an anterior pelvic tilt so I could barely feel any ab workouts in my core, this just helped that drastically

ToshicageAugust 22, 2020 - 02:55

I start feeling it in my neck instead when I do this, can anyone help me fix that?

MalagarAugust 22, 2020 - 09:46

I’m happy I found this. When doing exercises like russian twists, leg raises etc. my hip flexors would get so tired and it was almost impossible for me to do these exercises and I didn’t know what was the problem or how to fix it. Now I know. Thanks guys!

ThonradAugust 22, 2020 - 16:48

My knee started hurting when I did this…Am I doing something wrong?

CentririsAugust 22, 2020 - 23:08

Every problem I’ve ever had Jeff has a video for thanks Jeff!

ZamandAugust 23, 2020 - 06:24

thank you for this!! my hip flexors kill me after doing any ab exercises and this helped a lot:)

NilaAugust 23, 2020 - 10:08

Does anyone else feel like their back is being over worked in the deadbug?

BalladoziusAugust 23, 2020 - 13:05

On the deadbugs: 3 x 8 10 each side is a little confusing, but I think it was just an accident and he either meant 3 x 8 or 3 x 10, while reminding people to not count one side as a full rep.

Also, personally, I like working along to these videos, and mid exercise, getting up to stop what I’m doing so I can do the full sets before the next part plays and having the music stop is a bit distracting. Just some feedback, I know this vid is old.:)

BuluneAugust 23, 2020 - 16:53

What are your thoughts on ab wedges like the ones used in CrossFit?

RagebringerAugust 23, 2020 - 20:18

Finally! I’ve been looking for something to help me stop activating my hipflexors when I’m doing leg raises.
I am def going to try this right before my next abb workout to deactivate the psoas. Thanks for the tip!

AdodredAugust 24, 2020 - 11:31

The masculinity was threatened when he said touch his butt lmao great video!!! Helped me a lot

TagoreAugust 24, 2020 - 15:52

Finally! I’m gonna try this and hopefully it works. My TFL is so sore today from doing an ABS day �� gotta try and deactivate that area and let my core do the work.

BlacksingerAugust 24, 2020 - 22:15

Dude this is incredible advice thank you so much man you guys are awesome and im so happy i found this video. Im going to try it but from a body mechanic perspective it makes so much sense as to why this works.

BandilladorAugust 25, 2020 - 01:29

Omg! I have been in the military for going on 13 years. Doing sit-ups for all my APFTs and not able to max them like I should because my hip flexors can not stand to do the whole 82. They give out! I know that if I can reactive them I can go the distance and really max my sits up. Thank you so much for this video. I stumbled on your channel and have been stalking y’all every since. Amazing content!

GoltiktilarAugust 25, 2020 - 11:03

Is there a video he has on how to fix and strengthen the hip flexors? My hips always fatigue during leg raises

ThoginnAugust 25, 2020 - 13:24

Funny how even the young ones struggle with back pain. Ever since I was in Middle school, it painful to do ab exercises such as leg raises. It wasn’t that I couldn’t do it; it was that pain that would shoot through my lower back. Regardless, I ignored the pain, thinking it was that my abs were weak. Well, it turns out it’s my hips. Thanks for your help

I downloaded the free back pain information from your website talking about how even your diet and overeating affect the back. I am finally feeling better.

DorikelvAugust 25, 2020 - 19:36

Hey guys!! super important info, thank you so much!! I have a question for you if I may, I came across one of those old myths, and I wish to get some insight from you, the myth goes like this: “if someone has a fat belly that person shouldn’t do abs exercises because this cause the fat to solidify under and in between the muscular layers and is more difficult to eliminate”

MikagrelAugust 26, 2020 - 03:23

I can’t quite figure this out, it seems like my hip flexors stay flexed even when I flex my glutes. It’s kind of like my whole body tenses up instead of just my glutes. However I did some different ab exercises in high school and it seems like my body remembers how to do them without using my hip flexors so I’m doing those for now.

YggnaraAugust 26, 2020 - 10:59

Great vid! Quick question though, how many reps of this should you be doing? Or at least till what point should you do these?

LalmeenaAugust 26, 2020 - 14:46

I’ve just finished university and nows the time to sort my broken posture so I’m just making a routine using some of these videos. Anyone got advice for how many reps/sets to do of these exercises or is it as simple as 10 reps per exercise of 1 set? Any help appreciated

StoneterrorAugust 26, 2020 - 19:23

Hi guys, when you raise your hips off the ground and flex your glutes should you feel absolutely NO tension in your hamstrings? When I flex my glutes it appears my hamstrings also flex too

CordanaAugust 27, 2020 - 00:29

Interesting, for sure. First time I did it wrong, tried to push myself up with elbows or what. Only if you do both the butt raising and the normal crunch movement, you see the difference: working abs without engaging the hip flexors.

LakusAugust 27, 2020 - 09:55

This is actually like magic. Before, All that would happen would be my hip flexors would hurt and it would feel like I couldn’t move after, but today I did this just for maybe 30 seconds before my workout and I don’t know if it’s placebo or what but my abs burned a lot more during and after the workout. Gonna start doing this every day because it’s just so essential.

MorlusiusAugust 27, 2020 - 14:55

This is amazing. I’m like three years late to learning about you guys. But, better late than never!

CowynAugust 27, 2020 - 21:07

Thank you! This sequence was delightful! One suggestion I have is a little more release of the lower back at the end. I have a very tight piriformis so it was quite painful to lie in corpse pose in savasana. To solve this, I did a few supine, slow camel riders ( tinyurl.com/y2htdsl3 ) and a supine twist and then I was able to be comfortable in corpse pose. I hope this helps anyone else with this issue!

KerantriusAugust 28, 2020 - 04:31

Thanks for this tip! I’m trying to rid myself of anterior pelvic tilt and activating the hip flexors can be a problem.

What are some at-home ab exercises that can be done after this?

BudarAugust 28, 2020 - 09:12

This definitely helps with my central core but I’m not getting a whole lot of activation in my lower abs, anything else I can do?

SwordsingerAugust 28, 2020 - 11:09

Thank you!!! I am very quad and hip flexor dominate so this is really going to help. It has always been a struggle to engage my lower abs

CerenaraAugust 28, 2020 - 15:19

i get a cracking in the hips during the dead bugs is that safe?

IannnAugust 29, 2020 - 03:52

Tried the glute squeeze and lumbar flexion at the gym today only took 25 years at the gym to properly activate the abs but hey better late than never I guess! You guys are amazing…

KedarAugust 29, 2020 - 08:29

Big up Jesse and Young Jamie. The weight belts of the real Big Cats

VoshuraAugust 29, 2020 - 13:19

This doesnt work with someone with anterior tilt. Its impossible to keep the lower back to the floor when legs are extended

BlackbringerAugust 29, 2020 - 15:57

Yooo that intro I was funniest as ASF guys keep the good work

WhitedragonAugust 30, 2020 - 00:25

Do you have a routine to fix the problem then because my legs always get tired first

DoomsmasherAugust 30, 2020 - 08:24

Hm, Bret Contreras “The glute guy”, says that the further you put the feet away the more hamstring activation…best 90 degrees. U can check it at his “10 Steps To The Perfect Hip Thrust” post

GriathAugust 30, 2020 - 14:49

Love the simplicity of this move. I will be trying it on my client who is hip flexor dominate. Thanks guys!

KakazahnAugust 30, 2020 - 19:22

Any idea what to do if my left glute won’t fire? My left abs are also very weak. I’m trying to strengthen my left abs so I can hopefully eventually fire the glute. I’ve tried everything in the world to fire up the glute and it won’t work. So I’m going to try to strengthen the left abs to try and give the pelvis some stability first. Any help would be appreciated.

GalvAugust 31, 2020 - 00:36

Why do I feel it in my hamstrings? My legs are more than a 90 degree angle like they say, and I even used a mirror to check my position, but I feel it in my hamstrings and it’s too uncomfortable to hold the position…. any ideas why or how to adjust?

IandiAugust 31, 2020 - 07:03

Thanks! I’ll be trying this before my next ab workout. Love your videos!

DadiAugust 31, 2020 - 11:13

Can some explain why I feel horrible low back pain when I do this like fucking horrible pain

CoindisAugust 31, 2020 - 15:38

Does the traditional plank or plank arms involve hip flexor?

GhornSeptember 1, 2020 - 01:24

I understand the hypothesis, and tried it, but incredibly awkward and unnecessary. Plenty of other easier and far more functional exercises that successfully work abs over hip flexors.

BonadarSeptember 1, 2020 - 07:13

In the first test…. what if your leg is flat against the bench but your knee doesn’t bend to the 80degree mentioned. Does this still mean tight RFemoris? If I straighten my leg it doesn’t change that me leg is already flat on the bench ��

AriurnSeptember 1, 2020 - 12:52

1. 3:15 Janda Sit-Up

2. 3:45 Gymnast Abs

3. 4:26 Rubber/Resistance Band 1

4. 4:56 Rubber/Resistance Band 2

5. 5:22 Rubber/Resistance Band 3

6. 6:00 Suitcase Carry

7. 6:29 Side Plank Leg Lift
i just wanted it at the top, less scrolling.

KileSeptember 1, 2020 - 19:32

eating family sized bag of ruffles sour cream and onion Hmm yes interesting…

KeradiSeptember 2, 2020 - 02:50

3:31 NOT elevated there. that’s the purpose of the video, to tell you how to stay in a hollow position, not elevating the lower back. lol

DelakelvSeptember 2, 2020 - 06:43

Tried this, felt it in the abs a bit, but still some back pain in the middle of back. Any ideas?? Good channel btw wish this came out earlier haha

DagdakelvSeptember 2, 2020 - 11:09

This video could not have come at a better time… Incorporating this into my daily warmup!

DalagrinnSeptember 2, 2020 - 19:23

Hip flexor dominate here, and ever since hearing of this approach on the podcast I’ve incorporated it into my routine. Very good stuff!

ConjurgasSeptember 3, 2020 - 01:10

So what do you do for lower abs or can you not work lower abs without dealing involving your hip flexors?

MumuroSeptember 3, 2020 - 07:12

When I did reverse crunches, my hip flexers were so sore I couldn’t walk for three days

ZazarSeptember 3, 2020 - 10:35

I don’t have all this shit during the lockdown Jeff. Unlike you I don’t live in the gym

KazrakasaSeptember 3, 2020 - 16:23

Well you lost me in the first minute because planks absolutely fire hip flexors… if they didn’t, your body couldn’t be held in a straight position and hips would drop to the ground.

TruewindSeptember 3, 2020 - 23:18

All I needed to do to avoid that pain was just flatten my back?! Damn man, now I feel foolish.

ThordirdanaSeptember 4, 2020 - 02:31

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BrahnSeptember 4, 2020 - 05:42

One question: Is it a good sign to feel a little pain in the lower back when doing these exercises xD? (Especially when i do the dead bugs)

MucageSeptember 4, 2020 - 12:20

This back pain guideline named “Kemzαnο Loni” (Google it) has really surprised me. I had been a bit doubtful but used it yesterday and woke up with a more relaxed back. Considering that I`m content with the final results, Also I sent the guide to my mother and dad. I was told that they cannot imagine how fine maybe it was. The best answer for lower back pain…

DianaSeptember 4, 2020 - 20:07

hey pllzz tell me what is the difference between hipps squats and thigh squats

DailarSeptember 4, 2020 - 21:25

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DalagasSeptember 5, 2020 - 08:41

Dude how can he talk and do hanging leg raises with such ease

AganisSeptember 5, 2020 - 15:49

Damn, where the holy hell have you guys been all my life. This was literally made for me��❤

KazilmaranSeptember 5, 2020 - 19:53

Hey, can I put my legs on a wall and do crunches that way? I feel it works really good since it flattens out my back and I can feel it my lower abs.

VoodoogorSeptember 5, 2020 - 23:07

I am 13 yrs old and have tried ab exercises one month bfr a 100m dash sprint (nt this exercise) and the sprint resulted in a hip sprain and the docter said it was because my hips were tight..and i am a person ho need one exercise for abs and i think this is the one do you think i am on the ryt path and please guide me..i would like your recommendation

FelhafymSeptember 6, 2020 - 06:20

I got anterior pelvic tilt:

what are your thoughts on ab exercises that you feel in your hip flexors, but at same time you can still feel it more in your abs? Should these still be avoided or are these okay since you can feel in your abs?

ThordimathSeptember 6, 2020 - 18:51

It doesn’t work for me. When I do this move, my hip flexors get really tight. When I squeeze my glutes, my hip flexors also squeeze.

CerilSeptember 7, 2020 - 00:15

i will try this exercise now. very interesting. i have hip flexor pain for months thats holding me back when playing basketball and whenever i do scissors and lower abs workout. hope this will work. i will update soon

BuriSeptember 7, 2020 - 01:48

Hi man, i have anterior pelvic tilt can i do crunch and all exersices for abs if i make good stretching of the hips?

AlsariSeptember 7, 2020 - 08:41

@Strength Side Can you make a video on best exercises for obliques? And one oblique contracts better than the other what can be the reason?

SanrisSeptember 7, 2020 - 18:47

This is helpful, but I wish you showed you feet placement, working with the bands.

BuririelSeptember 7, 2020 - 20:10

Sorry if this has already been asked, but how long do you recommend resting between sets?

ThoghmaSeptember 8, 2020 - 04:59

When I do this, and allot of ab exercises where my legs are straight something pops in my hips with no pain, but it makes it hard to control the motion of my legs especially when I’m hanging.

CentrinnSeptember 8, 2020 - 11:20

So helpful! I was stretching when in fact I should have been strengthening!!
Hopefully the pain will now go away and I can run again ��‍♀️

MozelSeptember 8, 2020 - 14:18

everything is okay except the first part. When I was going lay back and pulled both knees up and dropped one my leg cannot touch the ground and my knees went close to 75 degrees not 90. The rest of them I can done acceptable. So what should I do?

KazracageSeptember 8, 2020 - 20:33

Question, I can hold my leg up, but I can feel it cramp a bit, and I can feel literal knots in my hip flexors, that means they’re tight, right?

DoompickSeptember 9, 2020 - 04:15

I’m half way through and I just want to say, this is the best muscle and tendon information I’ve ever seen on the internet. This is outstanding information, and presented better than anyone ever has.

IshnndisSeptember 9, 2020 - 12:22

The number of videos that say Stop DOING THIS! Most of us end up doing nothing, just to play it safe.

NergSeptember 9, 2020 - 14:04

I\’m not sure but,if anyone else

nts to learn about aching hip flexorsbest workout for hips try Nevolly Hip Relief Nerd (should be on google have a look )? Ive heard some decent things about it and my partner got great results with it.

MorawieldSeptember 9, 2020 - 23:51

You are awesome bro….
Thanks for doing this.
I think i got both!!! One side need stretching and the other need to be tighten..
Any ideas?? The heavy side effects my shoulder duo to the extra wight

TalkisSeptember 10, 2020 - 01:25

Sir i have low back pain please recommend which video is relevant and which are not

MazujinSeptember 10, 2020 - 04:34

Tried lifting the left leg off of a chair above 90 and something was pulling me sideways. Any idea what that would be?

ModironSeptember 10, 2020 - 17:45

Can anyone help me? I was able to keep my leg suspended above 90 degrees for 15 seconds and I was also able to pull my knee up and keep the other leg flat against the bench but when I do sit-ups my lower back hurts at 10 sit-ups

GravelworkerSeptember 10, 2020 - 18:42

Just started adding Sprint workouts to my post HIIT routine and my God my hip flexors ached but before stretching I had a vague memory of Jeff saying something about this very thing and sure enough. Glad my memory held on to that last tidbit of this video otherwise I’d be needlessly stretching right now

TrueseekerSeptember 10, 2020 - 23:46

Hey I am still not sure what to do, there is a weakness but the front of my hips feel so tight and painful I use to not be able to stand up straight, I kept having to push myself up, as if my muscles had atrophied in a sitting position, I also had a lot of weakness in the core muscles. 9 years ago I was paralyzed when 2 fungi attacked my upper spine. I hv3 been slowly getting stronger but that tight feeling remains. I feel the stretching helps but there is weakness. I feel I need both but from what your saying it is one or the other…..

KerarneSeptember 11, 2020 - 05:46

Incredible and understandable explication!!! Now I really evtually know what to do

SnowbearerSeptember 11, 2020 - 17:28

I hurt myself right around the time this video came out and i regret not coming here sooner. been doing it all wrong, stretching all the wrong ways bc everyone i knew said thats what i needed. I’ve gone from 155 to 210 and Im not athletic anymore…im so depressed… i hope this helps me

DojarSeptember 11, 2020 - 18:21

Hey my name’s Matt, and 2 and a half years ago I woke up and my back pain was so bad I wanted to vomit and cry, in short I have never been able to sleep without pain, I have seen osteopaths, physios you name it I have seen them.

Only recently I started to do my own research and it turns out my protruding butt isn’t a great arse it’s APT. I guess after years of having a deep arch in my back it finally went, or something did.

I saw a sports therapist and they have told me I have muscle atropy in my glutes and they have recently given me exercises to do. I’m hoping them and the exercises you’ve been suggesting will one day help me get some sleep and spend just one day without pain.

Sometimes it can be so frustrating to remember how life was like before shit happened and how it is now, but I’m going to work on it, and really try now I know what could be causing the pain I’m in.

DailarSeptember 11, 2020 - 23:59

excellent video, any advice to reduce hip pain after stretching?

what do you think about this. https://n9.cl/iqyo

ColladorSeptember 12, 2020 - 10:54

Have a headache? You might just need to strengthen your toes

TygosarSeptember 12, 2020 - 14:17

All of those exercises use your hip flexors as well as planks. Your abdominal muscles do not attach to your femur at all, so when there is force applied to your extended leg in a sitting position your hip flexors activate to work against that force.

AgagraSeptember 12, 2020 - 22:33

This is a fun workout there’s no equipment needed doable any where any time and I feel great,Thankyou �� Namaste

GhogrinnSeptember 13, 2020 - 03:57

When I lift my left leg I feel a lot of effort from my right glute. I feel like I’m compensating but I haven’t been able to narrow down if its glutes, hip flexors or abs

KagajindSeptember 13, 2020 - 05:41

Thanks for making this video! I’ve been trying to track down the source of some back pain that started out of the blue and I’ve been making progress via stretching for a couple of days now. The check for psoas weakness was something that I’ve been looking for!

TusidaSeptember 13, 2020 - 15:04

Is it possible to have a tightness is the muscles that bring the knee to hip height but simultaneously have a weakness I the muscles that bring the knee above hip height?

DakusSeptember 13, 2020 - 17:30

Can you do a home ab workout with anterior pelvic tilt? Please I need to put this on my routine it became too painful in lower back.

KilrajasSeptember 14, 2020 - 03:32

Thanks for this video. I watched one that suggested I stretch my hip flexors but then saw your video and found out I just have weak hips. Now i know how to get those babys worked out without damaging them. Thanks again ✌��

DarkbrandSeptember 14, 2020 - 06:29

Duuuuuuuuude. I have A HUGE hip flexor weakness and I never would’ve adressed it correctly. THANK YOU. Next thing, I’ll look for info on hip rotators.

AnahuginnSeptember 14, 2020 - 12:42

watching this in 2020 during the COVID-19 outbreak, at home in self-quarantine!! a good time to address imbalances and weaknesses in the body. this exercise is simple and effective even as a beginner not a bro, athlete or anywhere near as strong any of you and i was still able to do this and feel it in my core, rather than my hip flexors. lol. thank you for the video!

MunironSeptember 14, 2020 - 21:59

OK so what happens if I do the test, I don’t have tightness in either the quad or the hip flexors, but when I do the strength test, I don’t feel the side of my hip getting sore I feel the same spot that’s sore/tight. right at the front of the hip (where the top of the crease formed by my thigh and torso ends). It feels like there’s a few cables that are running through there. I can’t fire my glute fully either on that side. Also I do have a lot of pain in my lumbar area on the same side as the hip flexor soreness. Help!

ZukoraSeptember 15, 2020 - 01:39

Im super tired of stretching with a vid and then finding another that says “don’t do it that way” and AFTER that, found ANOTHER ONE that says “don’t do it THAT way” ��

ZularSeptember 15, 2020 - 07:22

Alright… But what if I have fine hip flexibility, and I can catch my knee above 90 degrees, yet still I find my self debilitated from hip flexor pain/tightness?

ForceweaverSeptember 15, 2020 - 15:20

Thnx my hip kills me to, I’m going to try the hip weakness exercise ��

MabarSeptember 15, 2020 - 21:35

Oh my gosh. I’ve been having hip issues and couldn’t figure out what the problem is for the longest. When I laid on the floor and tried to lift my knee, it went NO WHERE! Thanks for sharing this, very eye opening.

BurilaceSeptember 16, 2020 - 02:14

When I lift my leg a muscle towards the inside of my leg hurts. What does that mean? Which move should I do?

TygozahnSeptember 16, 2020 - 06:50

DUDE, you might have (once again) saved my fucking life. I have been searching for quite a while for a fix to my problem now (right hip is so tight it hurts when i squat even with just the bar). During this video my smile grew bigger and bigger because I finally felt that someone is getting to the root of my problem! I know now what my problem is (probably), and how to fix it. Thank you so much for giving out this information for free, never forget how much this means to so much of us!

NightstalkerSeptember 16, 2020 - 13:52

Fuck dude I’ve had back pain but always was super flexible in the hips, and stretching all the hip flexors and stuff always felt amazing now I realize it’s just my weak ass ass that’s failing me.

JonnSeptember 16, 2020 - 20:43

in the first test my leg didnt go down until i straightened it which means i have a quad tightness right? how do i fix this

ArashimuroSeptember 16, 2020 - 23:40

I don’t think I have either, I have a snapping hip on my right hip. It clicks when I drop my leg down sometimes

FrostbladeSeptember 17, 2020 - 02:57

I’d say that the stretch you are discouraging if your hip flexors are too weak are fine as long as they stretch your rectus femoris (aka when you have weak psioas and tight quads).

MightredeemerSeptember 17, 2020 - 14:53

Would it be possible for you to do a full routine video of this workout where you go through the entire routine on camera, uncut, so that the viewers can do the whole thing with you from start to finish?

LightcliffSeptember 17, 2020 - 20:01

I have a pelvic tilt which I’m working on fixing and this is very helpful!

GholbinradSeptember 18, 2020 - 02:31

Gonna try this today! Been having so much pain in my hip flexors and I haven’t been seeing the ab results I need and I now know why! Thank you so much for this, stuff like this on the internet is invaluable

WhitecasterSeptember 18, 2020 - 05:46

When I attempted to do the standing test of holding my knee and releasing it, I feel a sharp pain in the groin area… no bueno! What should I do?

ArinayaSeptember 18, 2020 - 14:27

Ok I fail to pass the first test, my leg wont drop to the bench. I have tight flexors. Which are the best exercises to do?

MumuroSeptember 18, 2020 - 16:48

Holy fuck somebody summarize this for me. Im lazy ass couch potato

MotSeptember 19, 2020 - 00:28

What if I have weakness above 90 degrees hip flex and pelvic tilt at the same time?

BoluneSeptember 19, 2020 - 08:53

I am uncertain what I should be doing. My hip flexors are sharp and tight, especially after I run, and get progressively worse if I don’t stretch them. Once I do stretch them, the pain goes away. However, I have lower back pain whenever I do core exercises, and the ‘try to hold your leg up past 90 degrees’, makes the outside of my support leg feel sharp and crampy. So, should I stretch or are those muscles just weak? Should I stretch AND those muscles are weak?

ThonradSeptember 19, 2020 - 09:34

Broooo WHAT. Thank you so much for this video. I’ve struggled with so much of this. That first one was such a HUGE frustration of mine for years. I’ve boxed for several years and will get in shape to be healthy and fight but my core just seems kinda… not super strong compared to everything else I do. This was spot on. I really needed this. It helps.

KebeiSeptember 19, 2020 - 20:50

good precise info, hips can be a nightmare and you describ well

BrightravenSeptember 20, 2020 - 03:16

If you have weak hips and you sit down alot, shouldn’t you stretch them since they get tight?

AnaraniusSeptember 20, 2020 - 08:50

What does it mean when I am doing the dynamic test and my leg goes all the way down to the floor; so not up or 90? I have pain on the quad where it hinges to lift the leg up.

KisidaSeptember 20, 2020 - 12:29

Surely you have tight hip flexors if you spend 10-12 hours sitting a day?

AkinozilSeptember 20, 2020 - 18:48

i love this channel so much but i dont agree with this video. i have been stretching my hip flexors for the fast couple months and i definitley think my hips are way looser than they were before and my patellar tendonitis is almost 100% gone. Not saying that stretching is better than strengthening by any means but i do think its very very important to stretch a lot

GallSeptember 20, 2020 - 23:26

I feel more stretch in the quads/tfl when doing the thomas test

FaukazahnSeptember 21, 2020 - 01:10

What if what’s weak is the internal rotators? Opposite to Jessie’s

JosiusSeptember 21, 2020 - 06:14

I think when most people think of weak abs and trying to fix it, isn’t someone that already has a sixpack

AndrojurusSeptember 21, 2020 - 19:27

No soy bueno con el ingles, creen que lo pueden traducir. Gracias

WhitefangSeptember 22, 2020 - 00:17

i dont think that if you have weak hip flexors you need to stop stretching them. on the contrary, strengthen them at the end range of motion in flexion and extention, thats the only true balance and joint health

MoogunosSeptember 22, 2020 - 08:27

I’m not sure if the question has already been asked but here it is; I did the three positions test at the start of the video, I’m really good I get to the ideal point at each time. I have a wide enough stands; I practice often the movement shown with the resistance band and the position and I make sure to properly activate the stabilization muscle, the last test Jeff mention I can do the 3 moves without problem but even without weight at the bottom of the squat I feel a pinch in the front of the hips; what am I missing??

MukreeSeptember 22, 2020 - 08:33

You just talking about my problem, I lost my hope, I need your help

ThunderdragonSeptember 22, 2020 - 13:23

Hey Man! I am just wondering how often i should do this workout, like evreyday routine?

ZulukinosSeptember 23, 2020 - 00:24

This video is so informative! I’ve had a problem with my right hip for a couple of years now and I have not been able to figure out why or stretch it effectively. I was diagnosed with lumbar scoliosis a couple of years ago and now I’m almost certain that the instability caused by that is the reason my right hip is so funky.

I guess the next part of my journey is to figure out how to minimise the risk caused by my scoliosis and try to reduce the rate at which is exacerbates. Unfortunately it is a problem that only gets worse, so it seems this is a journey I will be taking to the end of the road.

TeswynSeptember 23, 2020 - 04:56

front kicks on the heavy bag also help strengthen these right?

KeleborSeptember 23, 2020 - 09:02

Hey Jeff, trainer here. What if it causes pain on the outside of the hip like you mentioned. Do you have the client still do the test as the exercise even though it’s causing them pain? Explain to them it’s like poking the bear, etc?

YorSeptember 23, 2020 - 10:07

I have this problem and was concerned why it did not get better with stretching. Thank you Athlean X!

NikokasaSeptember 23, 2020 - 16:13

Is it possible for a hip flexor to be both tight AND weak? Where you would start?

ThetargasSeptember 24, 2020 - 07:29

I came from a video of Jeff saying to stretch my hip flexors and I now can’t before i finish watching the video

NetaxeSeptember 24, 2020 - 10:01

I will try these, but i cant feel my back muscles, even tho i go to the gym, i did many back exercises with equipment and ive been doing that for the past year, but my back is still super weak, because when i do the exercises i just cant feel my back muscles and my arms are the ones who do the job when its the back which should do the job, and when i need to do pullups its torture, i can only do 3-4 and that only brcause of the arm strenght and when my arms get tired out, that’s it, and i try to activate the back muscles to work but i cant feel them:(

DoombladeSeptember 24, 2020 - 13:37

My dominant leg (right leg) feels pressure. What should i do? My left leg is easier to move

NinisSeptember 24, 2020 - 21:38

Is there an Athlean X video for loosening the hips in the other direction anterior? I don’t see one. Thanks to viewers for your help!

DelalmeenaSeptember 25, 2020 - 02:28

So I failed all the exercises. What can I do. Do I need physio? Do I need to tell my doctor? �� I have underlying health conditions so I may be overreacting. All I’m saying is I’m prone to joint pains so dunno if it’s part of me or I can actually change it

GavinragdaSeptember 25, 2020 - 08:04

your left arm is shorter than your right arm when you do the dead bug ex, you should look into it. the left arm doesn’t reach the ground as the right arm

KatilarSeptember 25, 2020 - 13:41

Can you make a video about my weak squat game? I go for repetition so I do light weight but even if I attempt to increase the weight somewhat, I tend to receive some intense hip pain.

MorlulvSeptember 25, 2020 - 22:24

My stroke game is only at about 70% right now, so I’m still killin the ass, but I need that 30% back!

GalarSeptember 26, 2020 - 04:00

So, with gyms being closed, what would you recommend using for the Band on the hip?

CoilisSeptember 26, 2020 - 04:47

Watching these videos is like going to the local speed shop here; much valuable, hard-earned info for Free. Thanks Jeff.

NelrajasSeptember 26, 2020 - 17:43

Dear Jeff. I have a problem with very tight hamstrings. Can I ask you what the problems might be? Many thanks Andrew

GriathSeptember 26, 2020 - 22:00

I’ve had lower back pain for last year and really messed up my lower back, Physio’s said train your abs but my lower back was hurting constantly and the Physio’s didn’t know what the problem was, I went to some expensive physio and she said I have hip flexor dominant and lower back dominant where they take all the pressure and not my glutes, my lower back since been getting better and she taught me how to train abs properly she talked about deactivating hip flexor and how to deactivate hip flexor, these guys talking about the same thing, THESE GUYS KNOW THEIR SHITTTTTT!! Channel needs more attention

MagewalkerSeptember 26, 2020 - 23:41

Thank you so much!!!
Excellent video.Greek greetings from mayorca

KelvSeptember 27, 2020 - 03:57

How exactly do you push your lower back to the ground on the first exercise?

RedstoneSeptember 27, 2020 - 08:41

Jeff is normally on point but that is not an accurate way to test external rotator vs. internal rotator strength (the test starting at about 13:00). He placed Jesse in a position where his leg was already in an extreme externally-rotated position. Everyone is going to have a much easier time lifting the foot than the knee in that position. You have to do a test starting from a neutral position for accurate results.

IshngelvSeptember 27, 2020 - 18:40

This was incredibly helpful! So thankful that you explained this!

MashicageSeptember 27, 2020 - 19:58

Sir im a boy my lower body bigger than upper body a
What is the prob. Nd my thigh hip are look like outside which excercises are better to fix this prob nd sir ur to good

KirirnSeptember 28, 2020 - 03:22

Your videos ALWAYS have valuable content. What the hell are other YouTubers doing?!?

FearlessweaverSeptember 28, 2020 - 12:05

I wanna be friends with Jesse so he can give me the inside scoop to Jeff’s mind

ThetasidaSeptember 28, 2020 - 17:18

I did these tests and I found my problem.,. Internal rotation is barely barely there…. am I doomed.

DodwynSeptember 28, 2020 - 22:21

My groin has a lol grinding feeling if I try leg raises inner thigh feels tight and causes a zing feeling in flute I’ll try these

AxebrewSeptember 29, 2020 - 04:02

13:15 I have the exact problem, I don’t know if it’s from driving long hours or sleeping on my side all the time, probably happened over time, I can’t wait to fix this problem. My hip pops, I feel pain when I try to lift my leg a certain way sometimes, and my squats are suffering,

DikusSeptember 29, 2020 - 13:23

NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember whiners who can’t read, it’s NOT THE FIRST 100, but 100 randomly selected WITHIN the first HOUR the video is published. Don’t b*tch if you’re not one of them:) Just try next time. Click to see if you’ve won. Good luck!
https://giveaway.athleanx.com/ytg/fix-tight-hips

If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

TygokinosSeptember 29, 2020 - 18:37

I’m trying to jump higher, I don’t think I have tightness but that cramp you were talking about for weak hips. Will these exercises help my vertical? Thanks for response.

BralenSeptember 29, 2020 - 23:58

Thank you for this in depth piece on hips (along w all your other videos). I had a 3 level lumbar fusion 4 yrs ago & my hips/hip flexors have never been the same! They are a constant battle. I’m going to add this to my regime..thx again!

RunefurySeptember 30, 2020 - 11:10

great video. I finally undestand the mecanics of using bands.

KulalladorSeptember 30, 2020 - 15:32

Mines definitely internal rotation, can hardly move that way… might be why my right knees sore after leg day sometimes.

UmnadarSeptember 30, 2020 - 18:10

Love the videos. This one especially is really good. Music is too loud though and it sucks really bad. Also, it would be nice if the videos were full length workouts with timing ques.

SandisOctober 1, 2020 - 01:06

If I actually line up my hips properly in the clamshell, I have almost zero range of motion. Whyyyyy????

WindflameOctober 1, 2020 - 05:27

Holy crap!! I can not believe how much this helps after just a few days. Been stretching these like crazy and the second I would hop on my skateboard I could feel my hipflexors getting so tight. Issue completely gone, I still have ptsd from my hips being so tight though.

MergOctober 1, 2020 - 08:26

Jeff is gonna our physical therapists out of business, and I’m saying that as a compliment

HugizarOctober 1, 2020 - 20:20

In the test performed around the 12 minute mark, when Jessie has his foot flat on the floor, I assume this foot position is intended to mimic as closely as possible the position of the foot when doing a squat, as was highlighted in the exercise designed to open up the capsule (foot on box, band around front hip). If we’re trying to test the ability of the adductors, is there any contextual validity to the idea that more recruitment of the adductors will be achieved by keeping the foot externally rotated so that the inside of the foot is on the floor? Obviously it’s not very functional, as it is generally less common to use the foot in this way, but would it have any benefits for the purpose of the test itself? Kindest thanks in advance for your answer and even more for the brilliant content you share with us!

JushoOctober 2, 2020 - 05:04

I have to do hip flexor stretches for my knee rehab, it was given by a physiotherapist.

ShalithrisOctober 2, 2020 - 06:23

Lol I never win anything hahahahaha I still watch you even though I hearing some not so nice things on YouTube about you just hold your head high and don’t let the nay slayers get to you!!!! your the best instructor I’ve seen on YouTube on proper forum!! Your true followers will stick with you!!��

WindredeemerOctober 2, 2020 - 11:59

Yeah but if I turn my feet out and legs then I’ll tear my asshole in my shorts lol jk

SaithisidaOctober 2, 2020 - 21:00

This is another video that legitimately changed my life! Thank you

AnayagarOctober 3, 2020 - 01:23

Very informative and good information. Thank you, this pointed me in the write direction

TholarOctober 3, 2020 - 10:38

Thank you athlean x the one using the resistance band worked for me..

BadiOctober 3, 2020 - 15:50

I have this problem. Don’t do any leg raises or flat back (on ground) exercises. I use an ab roller. Also do planks, side planks. I believe you can get a full ab workout from these if you’re contracting and and feeling the muscle.

DarnOctober 3, 2020 - 22:01

Found this video because I have overactive hip flexors and am looking for a solution because physio hasnt been helping. But I cant seem to flex my glutes without also activating my hip flexors, even in this exercise

DirepickOctober 4, 2020 - 03:50

I have out-toeing and pain in the foot that I think stems from tightness in the hips.

GagulOctober 4, 2020 - 05:18

I’ve already improved my technique ref the abs thing! Thanks!!

GranilarOctober 4, 2020 - 14:18

Great video!!
Im going to use alot of these to help my core.
I had a question about your squat though.
I noticed that your knees, went past your feet. I was told by several instructors and trainers that knees past the feet is poor ROM and a proper squat should have your knees above your feet, never passing your toes.
Im at work so i could listen to it out loud, so im not sure if you mentioned if you did that for a reason or not.

AdorarinOctober 4, 2020 - 16:36

Jeff which one of your programmes would best suit with problems like these??

BuzahelmOctober 4, 2020 - 23:25

I have a problem that’s a bit in this direction but not quite. I have very tight feeling muscles in the left leg, causing difficulties in external rotation.

For example when trying to sit in a simple version of lotus pose, there’s difficulties in getting the left knee against the floor. Some muscle in the inner thigh feels tight and in the outer thigh the connection to hip socket feels limited (when rotating hip around, there’s a popping sound when I believe some longish connective part probably climbs over something in the hip) and faces a block almost. Unless you move it a little so it gets around that block, but then it feels uncomfortable.

I think the same chain also causes some tightness or pain in the back of the hip/lower back, perhaps glutes. And the foot is turned a bit outwards for this. Trying to stretch the left leg sitting like that causes some pain in the ankle and outer side of the knee (probably because the leg doesn’t want to stretch and puts stress on the joints? But also just the muscles or something being tight around the knee all the way to foot, pulling that foot).

It’s probably a big chain of weak and tight muscles, but I was wondering if this is more common and if there are simple ways to develop this structure. Perhaps caused by sitting with legs up and crossed for weak core, abs and glutes.

FemuroOctober 5, 2020 - 03:40

90 degrres of passive external hip rotation??
Where the hell are you getting that as your reference for normative range?

SaithisidaOctober 5, 2020 - 08:10

@Athlean-X, please make a video on FAI (Pincer and CAM type). I have Pincer Impingement and have been suggested range of motion physiotherapy for now by my orthopedic, and if it doesn’t work then surgery. I am not 100% sure if I am getting the proper treatment by the physio therapist. They don’t seem to know my issue and just making me do range of motion stretches for the hips.
After researching, I came across FAI Fix Program by some youtubers. But not sure if that is true or surgery is the only way to truly fix it. Some research papers suggest that FAI doesn’t lead to Ostero Arthritis. I am not even sure who is telling truth. Will physio therapy work or not. Please reveal whatever knowledge you have on this issue

MezimOctober 5, 2020 - 16:08

How often would do these excerises if weakness is the reason for hip pain?

DalarOctober 5, 2020 - 16:32

Hello… There is a practical called the 10 Key Moves you need to loosen your hip flexors and unlock the hidden power in your body. if you want know about it and see the video for the practical Email me: healthhip1@ gmail.com

DianaOctober 6, 2020 - 03:53

Thank you for this video. I used to be a marathon runner but a few ankle injuries from forced boots and UTs runs put me out and I packed on the pounds. This year, I’ve decided to focus much more on regaining my fitness level to my Marine Corps days but my hip has been troubling me and making running, biking or even the elliptical painful. After trying the band for just a minute it released a bit, and the side bridge melted almost all the tension away. I’ll be doing these as part of my regular daily regime. Thank you, thank you, thank you!!

DianaborOctober 6, 2020 - 09:29

Amazing Jeff always figures it out! I know ill be better in no time…but i go to work on my inner thigh muscle i overworked my quads

DoriginnOctober 6, 2020 - 10:43

Your videos are so helpful to correct the posture. Thank you so much!

DojarOctober 6, 2020 - 20:17

OMG I tried to do the last exercise and one one side I could kinda lift an inch on the other side I might as well have been paralyzed. Thanks for pointing this out!

ThunderdragonOctober 7, 2020 - 02:45

Excellent video Jeff. I’ve been searching the web trying to research this type of information and I have not found anything that is this complete / concise. Thanks so much greatly appreciated!

FlamerunnerOctober 7, 2020 - 11:19

Omg my right hip is the one I have pain in and I can’t even get my knee off the ground at all!! 0 external rotation ��

DarkravenOctober 7, 2020 - 20:38

I’ve started to have a pain in my hip recently on the right side only on a specific movement: when I externally rotate my leg with the knee flexed (knee straight no pain). Basically I can’t look under the sole of my shoe on my right leg: a sharp pain. I found this video because I can’t squat with my heels on the ground, and did the test. Amazing while my left knee lifts fine from the ground, my right knee (the one that’s painful on the move I described) won’t lift off the ground at all despite all my mental efforts! I suppose I gotta train those external hip rotators on that side more then. Which moves to do in particular I don’t know (suggestions anyone?) but I remember hating the clamshells at the gym very possibly because of that weakness. Thanks a lot Jeff this is eye-opening.

MogorOctober 8, 2020 - 01:42

Jesse: Yo Jeff, I got some hip tightness!
Jeff: Grab the camera. And Raymond.

DoshicageOctober 8, 2020 - 08:39

A physical therapist told me I might have a deep femur socket and that’s why my right hip external rotation is limited. 30 degree max.
Is there such thing?

DagrinnOctober 8, 2020 - 12:44

Thanks. That’s what I was trying to find. Really good workout + fix pelvic tilt.

NejinOctober 8, 2020 - 19:15

This video’s great! I was worried a student shared the video and the title concerned me as we do dance and circus arts and often have strong but tight hip flexors, stretching appropriately is important. I know a catchy title is good for getting views, but it was misleading for the great content in the video:D Just a thought.

BalladowieldOctober 8, 2020 - 21:38

I’ve been doing some research because no matter how many ab routines I do, it’s always my hip flexors that walk away burning. Hopefully this helps

DelalenOctober 9, 2020 - 02:25

So what exercises do you recommend to improve poor flexion and external rotation of my hips?

MargasOctober 9, 2020 - 09:05

Great channel thank you for always explaining very important things in a clear and easy to understand manner

DorinOctober 9, 2020 - 20:15

So true is the point that weakness in one part of the body causes stiffness and problems in other parts.

MorantriusOctober 9, 2020 - 21:53

The side planks worked wonders for me. I’d picked up a hip flexor / glute medius strain that persisted for weeks to be fair, it was from doing some weighted, seated, twisting abs exercises in another of Jeff’s videos, so I figured he owed me one! and was doing just what Jeff says not to do in this video stretching hip flexors mainly! After the first couple of reps of the side planks (which are damned hard, lifting your upper leg), the pain had gone, and when it came back after a few hours, I did some more and will keep going until it stops… then keep going so it doesn’t return. Thanks, Jeff!

GavinralbineOctober 10, 2020 - 06:49

love this channel, every time I have a muscle issue Jeff always has a fix……

ArilsaOctober 10, 2020 - 08:46

Jeff kind of looked like a marionette puppet lifting his knee up real high like that. Haha no idea where that came from but it made me laugh

FezragoreOctober 10, 2020 - 15:16

So in the midst of this quarantine I’ve discovered that I have weak abs, weak glutes, an anterior pelvic tilt, and tight hips. I need to take care of this right now because it’s getting pretty unbearable and I’m only 24 so I can’t have this be a problem for the rest of my life. I wish programming wasn’t such a solitary job

TholbineOctober 10, 2020 - 19:53

Here’s part 2! https://www.youtube.com/watch?v=n3Gp3dL2owY&t=49s

TeramarOctober 11, 2020 - 02:09

Is it possible to have anterior pelvic tilt without a weak core? Because i can easily do 50 pushups in one set, wouldn’t that be difficult for someone with a weak core? I was under the impression that someone with a weak core would struggle with pushups?

YggrdinOctober 11, 2020 - 05:27

This correction now also seems to be an area of interest for plantar fasciitis..another great video!

ThondisOctober 11, 2020 - 09:34

Hi, great workout, but wondering if you could re-record the video with softer music. shouldn’t women and men be doing different exercises for this problem due to anatomical differences? If yes, would be great to see a video on that.

MalodiOctober 11, 2020 - 16:43

It’s a good workout but this shitty, overly loud music completely ruins it for me

DoomdwellerOctober 12, 2020 - 03:57

Start a cult. I’ll drink the koolaid. Thanks for all the great videos.

MoradarOctober 12, 2020 - 09:31

Are you supposed to rest between sets? Help im really confused

KatilarOctober 12, 2020 - 11:00

I sure would like to see more. First time I see something that I feel is accurate and WELL EXPLAINED. My problem is weakness and tightness CENTER front right in the crease of the front of my right leg, a little closer to the groin. I have never been able to get the back of my thigh flat on the bench since my first hip replacement on the right side. this problem comes and goes. A few minutes ago the first time I lifted my leg and place my foot on a chair in front of me, I felt like I had to pick it up manually and place up there. Just from doing those tests I can now pick it up to 90 degree angle? I had one total replacement on that side, about 27 years ago, and a partial re-replacement with two screws about a little over a dozen years ago. I am soon to be 83 years old and still teaching ballet. Where can I see more on this subject?

GadalOctober 12, 2020 - 17:15

I have no access to a gym, but I wantttt to stay fitttt. These videos are a blessing. Much appreciated.

AdodiOctober 12, 2020 - 23:22

Your video is great, but I hope the sound was better so we can follow up

YozshuzshuraOctober 13, 2020 - 09:00

Started doing sprint workouts in addition to my hiit and my hip flexor region is so tight. Tried that final stretch (on stomach with knee bent up tried to lift), and holy shit! Could barely do it. Thank you Jeff for pointing out my weaknesses with scalpel-like precision. Your information is amazing. Keep it up

BlackpickOctober 13, 2020 - 18:14

A db half my bodyweight? jesus that s.o.b would be expensive to acquire

MagedefenderOctober 13, 2020 - 23:35

I can’t even imagine how much time this video is going to save me. Only bother trying to start unlocking the hip after you’ve built up the muscle. This video taught me what thousands of dollars of physio wouldn’t teach me

BurielOctober 14, 2020 - 04:17

Hi, what do you think about stomach vacuum? It is as good as plank?

MavenradOctober 14, 2020 - 07:19

On the excersices that we have to be on our back all the back is flat to the ground? When I move mine is not flat

SagamiOctober 14, 2020 - 12:59

The tip about flexing your lower abs i screamed I said…. This is where you get better

And the first tip about the the thighs too omg welp time to get good

WhiterayOctober 14, 2020 - 23:24

Aren’t most of these exercises involving the hip flexors, which are already too dominant?

GrizelOctober 15, 2020 - 06:02

I did the hollow body hold just like you said (first progression) but my lower back was still hurting during it and I didnt feel it in my abs

CerelbineOctober 15, 2020 - 11:46

best anterior pelvic tilt workout i have ever seen! (ive seen a lot!)
thanks for sharing, it helped me a lot! your comments during the video: great! compliments!

KelennOctober 15, 2020 - 13:34

guys, these are advanced exercises. i dont recommend it for beginners

LightmasterOctober 16, 2020 - 00:38

When I squat only my right leg hip area by the Pectineus it locks or it’s way to tight, do you recommend just daily or twice a day stretching/yoga? I have been doing planks before every workout it feels like it’s stronger but still tight. I also think I maybe should just focus on that one side until it balances with the other side my left which has no issues

GhoziusOctober 16, 2020 - 01:07

I don’t even go anywhere else anymore. If I have a question I just look for Jeff’s video on it.

YggdwynOctober 16, 2020 - 07:47

Tried this in my routine and it made a huge difference. Could only do half as many leg raises and it felt completely different. Think I’m still overusing the hip flexors, but it is a great start. Thanks guys.

AgantriusOctober 16, 2020 - 15:53

To anyone debating on doing this I did this work out one time yesterday I’ve been training the last year I woke up this morning could see my entire six pack like I’ve never seen it before this pretty much fix me in one work out so I imagine if you stay on it and have a serious problem this all definitely work

ArarrOctober 16, 2020 - 20:53

Def will try this. By the way great work you do mate:D keep on it.

DorithisOctober 17, 2020 - 02:42

I am playyed cod as i was young from mw to black ops two and now im trying to get my bones into a human looking position again:D!

DolvOctober 17, 2020 - 08:07

what is you have both hip flexors and quad tightness/weakness

RainweaverOctober 17, 2020 - 16:38

Why can’t I keep my legs bent at the knees like you? When I try to squeeze the glutes, my legs automatically go straight and there is pain in my knees. What is wrong?

NegalOctober 17, 2020 - 19:47

Thank u!
I am a PTA & have been struggling with this exact issue:/

CentritusOctober 18, 2020 - 04:56

Great video and helpful information! Thanks a lot!
But the shitty EDM-music is honestly painful to tolerate:(
Anyway, thanks for your tips:) So still thums up 😉

LaswynOctober 18, 2020 - 08:33

Do we really have to do specific reps each exercise? What if some are easy and others too hard? Isn’t it more correct to do them for a specific set of time?

SiraloreOctober 18, 2020 - 14:45

What about the people saying you should never do leg raising exercises with apt because of strengthening the hip flexors even more, thus causing more tilt.

BalladokusOctober 18, 2020 - 22:32

I have anterior pelvic tilt which makes doing abs a little difficult

OghmaginnOctober 19, 2020 - 00:45

Can you please explain why it isnt good to stretch the hip flexor if they arent weak?

ThorgalsaOctober 19, 2020 - 05:42

Absolutely awesome!!!! This is going to be my new morning routine �� my core is my biggest weakness causing all sorts of imbalances and pain in my left side, hip, shoulder, etc.

CerekusOctober 19, 2020 - 15:37

but doesn’t the squat build your rectoris femoris which are already too tight with people that have apt? Isn’t that counter productive?

BarusOctober 19, 2020 - 22:55

Is this ok to do for someone who has had a interior exterior spinal fusion surgery

VudollOctober 20, 2020 - 04:36

Thank you so much for this! Indeed a major lack of exercise regimens like this out there

NiOctober 20, 2020 - 09:09

wow dude you killin it man! got me totally hooked to your channel.

BroadbinderOctober 20, 2020 - 12:55

Do you think barbell squat is bad for you? I feel that it ruined my back. I’m not doing it anymore. Instead i do squat without weight like in this video.

JoJoraOctober 20, 2020 - 15:55

I cannot flex my knee to 90 while sleeping, what could be the reason?
also, I cannot posteriorly tilt the pelvis, is it ok to do planks with it?

AgarnOctober 21, 2020 - 04:22

How often would you recommend doing this routine and each exercise 3 sets? 10-15?

MadorOctober 21, 2020 - 07:44

Thank you very much. This channel is perfect for (APT). It’s really helpful. I recently noticed I have some Anterior pelvic tilt.. I was so scared what would happen, so I started searching how to get rid of this, and now I finally found a perfect one.. Waiting for more. ��✌��

ShaniusOctober 21, 2020 - 10:20

Thank you so much for giving me this information Sal! This video was tremendously helpful and I will never be able to thank you enough for this.

BatOctober 21, 2020 - 16:50

does anything of those exercises also work the hip flexor? cause I know that’s not suppose to be tight

BuzatiusOctober 21, 2020 - 22:41

Your vids are very great and informative, but you really should work on your sound quality and design. Having to set my speakers volume to max and than down again every time you play the music in post processing is very annoying.

GholbinradOctober 22, 2020 - 02:33

Great videos man. Always gives me a lot to think about. keep it up!

TojabeiOctober 22, 2020 - 06:08

https://www.returnofkings.com/119291/the-thrust-is-a-must-the-importance-of-core-strength
Learn about the important core muscles and how to strengthen them.

ConadarOctober 22, 2020 - 17:58

Great material. Lot of information for newbies and beginners. Will definitely help them thumbs up.

FonnOctober 23, 2020 - 01:19

Jeff’s videos have done what PT could not do in MONTHS, all they wanted was insurance $$$. My therapist was not nearly as educated as Jeff. THANK YOU, JEFF & TEAM!!!

YogorOctober 23, 2020 - 07:51

i am having severe pain in my hip flexor when i do the internal rotation….
how can i stop the pain???

MoogucageOctober 23, 2020 - 10:40

Enjoyed this a lot. Going to see whether some of these can be done without aggravating my sciatica as does anything in that sitting/lying floor position with direct pressure on L5-S1. I have super tight lumbar back muscles and logs so didn’t realize this could be a consequence of weak ab/core muscles which I know I absolutely have. More like this Jeff.

ZulkitaxeOctober 23, 2020 - 15:14

Hi Jeff,
What if I don’t have tight hip flexor and when I test if my hip flexor is weak, when I lift my leg from the box, I feel pain?
What’s the cause and what should I do? Should I keep practice hip flexor or no?
Thanks

FrostbrandOctober 23, 2020 - 19:19

What about hollow body holds? Have yet to find a core exercise that hits the entire core

ShadowhammerOctober 24, 2020 - 02:58

I’m still getting lower back pain doing janda crunches and band presses. I have ATP and even though I’m keeping my core tight/squeezing glutes and posteriorly rotating the hips, my lower back gets fatigued first.
Should I focus on strengthening the lower back?

ArizanOctober 24, 2020 - 08:23

This in combo with your anterior pelvic tilt video has finally dimmed down my back pain.��

KelegeOctober 24, 2020 - 20:35

It would be great if you added the option to train the abs without using the hip flexors on your 6 pack app.

FelhadiOctober 25, 2020 - 01:03

i was doing a lower abs routine, and the instructor said keep your feet on the floor, which I am not able to do…. or your hip flexors are doing all the work! Well I have a very bad lower lumbar issue and have been doing pilates for years, but not feeling like I am improving my lower abs. Thank you for this exercise and I will follow you now for more tips and exercises.

TejasOctober 25, 2020 - 07:11

Searching home workout guide in youtube is funny…when we started to follow some video, another video pop ups just to tell us what we’ve already done was wrong and danger…..��

GrorgOctober 25, 2020 - 09:32

I’m very impressed with your knowledge and easy explanations. Can you please add the number of reps for these exercises? It’s the only thing that I’m missing. I have lower back pain and am not sure how far to push things.

MazujinOctober 25, 2020 - 18:29

Hey Jeff love your channel. Just an FYI I am an older male in his early 40’s who quit smoking and drinking since the pandemic started. I love your energy and I hope to learn from your videos. This is great since I do have a bad back stemming from an old work related injury. I love your content and your positive attitude. Keep up the good work bro. I love you and God bless:)

GrotOctober 25, 2020 - 22:24

After hearing Sal talk about this on the podcast I was curious on how to do it. Thanks for this and all the other visuals!

AgagraOctober 26, 2020 - 02:30

Where can I buy a program of exercises to correct this issue?

MazugoreOctober 26, 2020 - 07:42

Athlean x, you know very much so how to do the correct moves for your health, that’s what l call a well taught physical trainer.. you’re great!

SternhammerOctober 26, 2020 - 12:36

My only issue is during the side plank leg lifts, my hip flexors still pop…is there something I’m doing wrong?

GoltigoreOctober 26, 2020 - 16:43

Could these be used if you have Lumbar disc issues? My MRI showed Bulging discs with Right protrusions which often irritate my Sciatic nerve. My Dr. Says that the most important thing that I can do is strengthen my core, but core exercises that involve flexion of the spine often aggravate the injury.

AkinokoraOctober 26, 2020 - 23:15

when i do planks side or regular i can’t feel anything but elbow pain

MolbineOctober 27, 2020 - 09:50

I wish you would do some some type of exercises we can do at home for people that don’t go to the gym who may be older but have from injuries back pain weak glutes weak core.. I hate the gym bores me Ridged I join two different gyms hated every minute of it lol

HunradOctober 27, 2020 - 19:29

Should I be concerned when my back hurts even while doing the side plank or should I just ‘whatever, f*** it’?

BearneOctober 27, 2020 - 23:54

It would be great if you did the exercises and position the camera where you can see full bodyexcessive talking not enough guidance. Hope you can change your style. Not trying to be a dick.

MalograOctober 28, 2020 - 08:19

Strengthening and flexibility for dancers…..I teach modern, ballet and some hip hop dance

KathridiOctober 28, 2020 - 13:01

Thank you very much for this. I’ve had a hip problem for over a year.

CogarOctober 28, 2020 - 18:03

Injury from spine can be debilitating někdo další z česka kdo se tomu začal smát:D:D:D

MenrisOctober 29, 2020 - 00:04

Please help! when I squeeze my glutes, do I tuck my pelvis or should it stay the neutral, slightly curved position.

DairamarOctober 29, 2020 - 02:52

Jeff I appreciate you form the bottom of my heart! I’ve been working out for 11 years and tried these workouts today, felt some muscles i haven’t felt before! you’re a legend, God bless you

AgamalakOctober 29, 2020 - 12:23

I lost ability to fully engage my lower abdominals after being rear ended by another vehicle.:/
2 years later I wound up with lordosis.

ToshoOctober 29, 2020 - 18:53

Those side planks really work I’ve struggled with pelvic tilt, tight flexors and tight lower back muscles. God bless you and the work you do.

TygragdaOctober 29, 2020 - 23:54

Hey I love ur videos
One doubt is can v jog with lower back pain

IshnziusOctober 30, 2020 - 04:01

That made a big difference. I don’t even feel my hip flexors while forcing my back down to the floor.

MagemaneOctober 30, 2020 - 09:25

My lower rib is flaring out on my left side and I have terrible pelvic tilt. What would you suggest

CererilOctober 30, 2020 - 16:16

Thank you JEFF!! These exercises help. My lower back doesn’t hurt anymore. Rock on. ��

PainbeardOctober 31, 2020 - 00:02

I’d appreciate if you gave some advice on trigger point on lumbar area. I’ve had pain for over a year now after having visited 3 different doctors and 2 different physical therapists. 35 sessions, including 4 dry-needling sessions were not of any use. Any suggestions?

KalhalaOctober 31, 2020 - 03:29

I have been taking ballet classes for the last year and a half and that made me study anatomy to be able to do the steps. Your channel is very helpful for me to study and correct my posture. I’m almost 30 and there’s a lot to correct. ��‍♂️ Thanks. ��

ZulkizshuraOctober 31, 2020 - 09:17

As someone with a herniated disc, these have been very helpful. Thank you!

ForcerayOctober 31, 2020 - 15:41

I can finally do three sets without a struggle. Thanks again. Getting some huge gains on my shoulder flexibility too using your stretches combined with intermittent flexing for 10 second intervals. Also, memorized the super set.

ThunderkillerNovember 1, 2020 - 00:56

If you can’t do ten 360 muscle ups your calves are weak LAMO

AdrielarNovember 1, 2020 - 05:59

I wish you were local to me, could so do with your help. 2 years in and getting frustrated. Any I can do at home?

CoigeNovember 1, 2020 - 08:15

Nice wish I saw this video a year ago I add this stuff to my training along the year for abs and it got so much better,Here I have some bonus tips.

MallNovember 1, 2020 - 17:41

i must say I’ve watched a few videos there alright but this!!! this video right here truly helpful especially this season randomly nagging hip flex on side and dong some of the test displayed weaknesses as well. Thank you

ZolonosNovember 1, 2020 - 21:26

Pre-Jesse videos are so lonely �� glad you found your side kick lol

MoNovember 2, 2020 - 06:26

Are those safe to do while I have bulged disc? I have both that and anterior pelvic tilt.

DouzahnNovember 2, 2020 - 07:42

how are you able to do these exercises without a gym and home lockdown?

AuriwieldNovember 2, 2020 - 15:23

Somebody help I keep looking for exercises to fix pelvic tilt but I think I am doing something wrong because when I do the exercises I can’t feel myself going back into normal posture.

LightconjurorNovember 3, 2020 - 00:26

Thank you so much for these informative videos Jeff. I’ve been practicing Eldoa exercises for a couple weeks now, and these ab workouts are helping with my core tremendously!

DoraNovember 3, 2020 - 05:43

Question:
I have no pain in my hip flexors when doing ab exercises like the leg lift, but its IMPOSSIBLE for me to NOT arch my back during these exercises. Is it bad if i arch my back?
I’m getting a real nice burn in my abs when doing these but im not sure if that corrects my excessive anterior pelvic tilt. Is it like i train my abs into the apt?

ShaliluneNovember 3, 2020 - 10:06

Este video debería estar en tu canal español, está muy bueno.

WhiteflameNovember 3, 2020 - 12:35

Hi Jeff. If I do the sledge hammer swings should I alternate sides?

MightbrewNovember 3, 2020 - 21:45

I have been following you since i had back pain five years back. All pain gone & feeling energetic. Thanks

MorluzelNovember 4, 2020 - 00:37

should i do this once per week or would every day help better?

MajinnNovember 4, 2020 - 11:35

What about someone with long torso/short legs? Can’t do sit ups without anchored feet or sit ups? Still weak abs or physics?

BeadoraNovember 4, 2020 - 14:27

I have muscles spasm (low back) shaking when doing the side plank does that mean theres no strength or activation in my abdominal/ stabilizers?

FordrelvNovember 4, 2020 - 23:23

Thanks Jeff! I can’t pass the Janda movement pattern for trunk flexion because of hip flexor involvement, so I’m definitely going to try the sit-up with the band for recip. inhibition of them

GrorisarNovember 5, 2020 - 00:19

Hi Jeff. When doing the side plank and lifting the leg, I feel most of the tension on the outside/bottomside of my hip and not my abs. Any tips?

SashuraNovember 5, 2020 - 06:12

My abs are strong, I’m sure I’m good…

Red Flag 1: we have determined that was a lie

TasarNovember 5, 2020 - 16:13

AthLean XWhat is the proper way to sleep with low back pain?? When I sleep I feel like my Lumbar is being crushed from so much pressure!

AkikasaNovember 5, 2020 - 21:04

What if you pass both tests but still have an anterior pelvis?

FaulkreeNovember 6, 2020 - 02:42

Love this video. Thanks so much for posting. Completely different set of work for me to sort out lower back pain. Thank you.

DianalsaNovember 6, 2020 - 10:39

Love how your not just trying go be some ego driven juice head who shows off, you give real help with real fact based information in all you’re videos. You da man! Thank you.

KalisNovember 6, 2020 - 12:48

Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

https://giveaway.athleanx.com/how-to-win.html

FaulmaranNovember 6, 2020 - 17:51

I have a degenerative disc in my lower back. Am I doomed to forever be in pain and not be able to perform these exercises???

MordredNovember 6, 2020 - 23:37

Others are making jokes

But what I can here: congratulations you have got all 5 red flags.

FordrennNovember 7, 2020 - 06:38

I really wish I had my abs again.. I gained 12 kgs in just 9 Months like wtf?

FearlesswoodNovember 7, 2020 - 12:30

Ok stop telling lies. I’m a gymnast and stretch my hip flexors every day and I’m perfectly fine

GagamandNovember 7, 2020 - 21:39

BASICALY YOU TUCK THE BOOTY UNDER LIKE YOU’re tucking your tail between your legs

KerielNovember 8, 2020 - 03:36

If you lift your head during dead bug, won’t it promote it kyphosis?

FaurgNovember 8, 2020 - 09:51

Your a legend Jeff! because of you my 8 pack abs are becoming a reality, you helped me reveal 6pack in 3 months!!

LandarielNovember 8, 2020 - 11:43

So if you can’t do that thing Jesse had to do at around min 13, lying on the back and lifting the knee up (insanely difficult even to lift it a few cm off the floor) it means you shouldn’t do stretched typically recommended by trainers to fix anterior pelvic tilt?

ArinadarNovember 8, 2020 - 20:51

My adductor group always kills me like I’ve torn it after any ab exercise I’m trying to build abs from 0 but cant target them at all just the groin area kills im well aware about the red flags thats why im here so how do you fix it exactly? Not much helpful information to rectify any of these but point out the obvious.

KazragamiNovember 9, 2020 - 04:31

For the last exercise, what do you mean by each direction? You only showed us the forward one so I’m a little confused

AndrotiusNovember 9, 2020 - 07:17

I always thought I had bad hips when doing leg extensions. Turns out I’m just doing it wrong! ��

DirewormNovember 9, 2020 - 10:28

Another great answer for free, a swear Man anytime I got some serius stuff to look up I get the answer here in ATHEAN-X channel.

SinsmithNovember 9, 2020 - 21:15

I have all flags bcoz I don’t have abs. I have a belly. Gotta work harder

MoonrayNovember 10, 2020 - 02:55

OK my bois here the deal, I think my entire body covers for my lack of core I shit you not I cannot do a single situp using my core and no hip flexors what can I do if I can’t do anything?

WindredeemerNovember 10, 2020 - 07:10

You even have your elbows popping out, like mine. Why is it so

FenrijinnNovember 10, 2020 - 08:55

I hav overdominance of rectus abdominis muscle while doing workout, like my rectus abdominis pops out unconsciously, i cant activate my deep abdominals like transverse abdominis, i guess its not diastasis recti, my rectus abdominis does the work of other deep muscles (brain finds the shortcut way to complete the rep), i hope you will do a video in this issue to fix it

DumuroNovember 10, 2020 - 18:00

I come here for the video only to get distracted by comments section

DorinayaNovember 11, 2020 - 00:59

If my hip flexors hurt me after two sets of my ab training, does that mean that i have weak abs and the hip flexors take the most hit?

CordameenaNovember 11, 2020 - 05:21

This person is the best he uses anatomy to explain the problem from the roots

MosidaNovember 11, 2020 - 08:39

Great video!!!!! but please spare us that silly music. It’s all over you tube and I feel like I’m getting dumber only by being exposed to it.

FaetaurNovember 11, 2020 - 11:14

I’ve always been taught that your knees should not go past your ankles when doing squats…it looks like yours are…have I been taught wrong my whole life? Or are my eyes playing tricks on me?

NuadabandisNovember 11, 2020 - 17:30

Now this is a great and highly informative video. Thank you so much.

AnalasNovember 11, 2020 - 22:19

Why would someone give this factual well presented information the thumbs down �� ridiculous

KewynNovember 12, 2020 - 04:57

Exellent as always Jeff, i will be using this to build a stronger core. Thanks!

ThetarnNovember 12, 2020 - 20:43

His videos always make me question if what I am doing is correct or nah��

NuadageNovember 13, 2020 - 01:01

Even with your tips I can’t perform a sit up, I have severe back pain:/

ZolokreeNovember 13, 2020 - 04:08

Is it okay to do a sit up if i have scoliosis..23 degrees on my lower back?

BandilhalaNovember 13, 2020 - 12:13

Is it possible to have weak and tight hip flexors and if so, how do you respond to it?

AlsathisNovember 13, 2020 - 15:33

My leg/hips twang like guitar strings when I try to do ab muscles, so I’m looking forward to trying this

VudozragoreNovember 13, 2020 - 18:39

Mind blown! Always thought they were tight but, alas, they’re not!!

GoltishoNovember 14, 2020 - 08:28

Didn’t even get to the point until over half the video. Background music makes this painful to listen to!!

MalogdaNovember 14, 2020 - 11:17

stretch everything, strengthen everything, takes the bs out of the equation

TholarNovember 14, 2020 - 16:45

Can you make a video touching on abdominal training for people who have recovered in the past? Also, how do you recommend bracing your abdominal wall if you’ve had hernias in the past (there’s a mental block for me —I’m scared to fully brace again). For context, I had a double inguinal hernia repair a year ago.

WhitestaffNovember 15, 2020 - 01:15

At this point i’ve seen Jeff shirtless more than my girlfriend….

MudiNovember 15, 2020 - 05:45

Pretty soon there’s going to be a doubled version of these videos in all languages ��
Congrats for the 10mil subscribers��!!

KazrajinnNovember 15, 2020 - 10:47

Wow so helpful ty. I put my feet under stuff until I saw this haha

KijarNovember 15, 2020 - 12:59

My hip flexors are weak, my glutes are weak, my chest is weak, my quads are weak, my arms are weak…. 6 months of working out and mostly I’ve just got injured

PerilakNovember 15, 2020 - 23:02

I earned all the red flags! Is there a prize, like a golden hernia or something??

DuzragoreNovember 16, 2020 - 07:41

Dang, I needed this video. Skinny fat and needing to correct all of these.

DelardanaNovember 16, 2020 - 11:50

Jeff: “All you have to do is pick up one dumbbell that’s about half your body weight…”
Me: [Searches for six weeks for 130lb dumbbell. Finds a pair listed for $770. Um, yeah, I must just have weak abs.]

GholhalaNovember 16, 2020 - 14:41

Bends down to pick up car keys “that is the first sign ur abs are weak!”

MogorNovember 16, 2020 - 21:53

I was good until the no hands getting up thing. Not using anything to stand up, is not an exercise; it’s you being pointlessly picky, and slow, if you have the time for that kind of shit, you clearly don’t have anywhere to go in a hurry lmfao i’ve known some pretty shredded guys still require the use of their hands to stand up quickly. In fact, it was such a bullshit red flag that I seriously call into question any of the flags you demonstrated today lmfao

BlueredeemerNovember 17, 2020 - 04:55

This explains the pain in my back when ever I did crunches and sit ups. Glad I saw this video.

IshnlaceNovember 17, 2020 - 11:36

Bruhhh this is legit. Now I know why my legs hurt before my abs. thanks!!

TygokNovember 17, 2020 - 16:09

I had to stop playing soccer because of this. I had weak abs and my hip flexors would do all the job, so I ended up injured and going to recovery. I haven’t done any high performance sport or exercise since. THIS IS VERY SERIOUS FOR ANY ATHLETE, WORK YOUR ABS!

How you can Balance Your Hip Flexors and Abdominal Muscles

5 Red Flags for Weak Abs (FIX THIS!)

7 Core Exercises for Low Back Pain (IMPORTANT!)

ANTERIOR PELVIC TILT & WEAK CORE FULL BODY WORKOUT

How to Fix Tight Hips (WITHOUT STRETCHING!)

Stop Stretching Your Hip Flexors! (HERE’S WHY)

Core Exercises that Work Abs NOT Hip Flexors

Hip Flexor DeactivatorsDo these first to maximize your Ab development

How you can Balance Bloodstream Sugar on the Low-Carb Diet

How to become a Supportive Marathon Spectator

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