Got Tight Hips? What They Mean (and What to Do About It)

If you’ve ever said, “My hips are so tight—I just need to stretch more,” this one’s for you.

Here’s the truth: Tight muscles are not always short.Often, they’re overworking because something else is underworking.

In other words, tightness is frequently a strength and control problem, not just a flexibility problem.

Why Your Hips Feel Tight

Your hips are designed to be powerful, stable, and mobile. They connect your upper and lower body, help you balance on one leg, control turnout, absorb impact, and generate force.

When certain muscles aren’t functioning properly, others step in to compensate.

Common examples:• Weak deep core → hip flexors grip• Weak glutes → hip rotators overwork• Poor pelvic control → inner thighs tighten• Limited stability → nervous system guards with tension

Your body isn’t being dramatic.It’s being protective.

Stretching Alone Won’t Fix This

Stretching can feel good—and it has its place.

But if your hips keep feeling tight no matter how much you stretch, that’s a sign your body needs: Better support Better control Better load tolerance

Not just more range.

What Actually Helps Tight Hips

Instead of asking, “How do I stretch this?”Try asking, “What does my body need to feel safe letting go?”

That usually means improving strength, stability, and coordination.

Here are a few examples we often use with dancers and athletes:

1. Deep Core + Hip Control

These help reduce gripping in the hip flexors.

• Dead bugs• 90/90 breathing• Heel slides• Supine marches

Focus on slow, controlled movement—not speed.

2. Glute Strength & Pelvic Stability

This helps unload overworked hip rotators and inner thighs.

• Bridges (progress to single-leg)• Hip thrusts• Step-downs• Lateral band walks

Quality > quantity.

3. Hip Rotation Control

Great for dancers who feel “stuck” in turnout or extension.

• 90/90 hip rotations• Seated external rotation lifts• Standing passé holds• Controlled développé prep

The goal: control through range—not forcing it.

4. Single-Leg Stability

Your hips should feel strong, not shaky.

• Single-leg Romanian deadlifts• Step-ups• Single-leg balance with reach• Split squats

These teach your nervous system that your hips are safe under load.

Want Help Figuring Out What Your Hips Need?

At Performance Pilates & Rehab, we don’t just treat symptoms—we look at how your body is working as a system.

If your hips always feel tight, restricted, or cranky, we can help you: Identify the root cause Build the right kind of strength Move with more freedom Dance and train with confidence

Because you deserve to feel strong—not stuck.