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5 Reasons Why Hip Flexors Are Important in Hip Pain Prevention


Filed Under (Fitness, General) by Rick Kaselj

Hey! It is Wednesday so it is legs workout day in the gym. I am off to exercise at my home gym.

But prior to that, I did a quick video for you about hip pain.

Enjoy the video and article below!

~ Rick


In today’s video, I wanted to explain the #1 muscle that will help prevent hip pain.

#1 Muscle For Hip Pain Prevention

CLICK HERE to watch the YouTube video.

The number one muscle for hip pain prevention is the hip flexors. I will explain the 5 reasons why you need to target this muscle in order to prevent hip pain.

#1 – Knee drives

Knee Drives

The hip flexors are playing a key role in running. They play an important role when it comes to knee drives so pulling the knee forward and bringing the leg back. If there is tightness in that hip, it will affect how much resistance or how far back that leg can be brought back.

#2 – Balance

When there is balance in the hip flexors, they work with gluteus maximus in order to help with performance and decrease the risk of injury. If the hip flexors are tight, it affects the gluteus maximus which lead to all kinds of injuries like knee pain, back pain and S.I joint pain.

#3 – Core function

Balanced hip flexors help in core function providing rigidity in the abdominal area to improve performance. It also helps in injury prevention and putting unnecessary stress on injured areas. Poor core function will lead to knee pain, back pain and hip pain.

#4 – Squat depth

Hip flexors play a role when it comes to squat depth, getting out of the squat and exploding out of the squat. So if you have tight hip flexors, it will be difficult to get into a deep squat position. It also shifts your weight more forward on the mid foot and on the toes. This leads to unnecessary stress in the knee which irritates the knee causing knee injury or full blown constant knee pain.

#5 – Stability in the femur or thigh bone

The hip flexors provide stability in the femur or thigh bone. If there isn’t good balance and tightness, the femur is pulled forward which affects the way you squat.  It could lead to pinching when you squat deep.

If you want to improve the activation, endurance and strength in your Gluteus Maximus, then check out the Best Gluteus Maximus Exercises program here:
best gluteus maximus exercises

Take care!

Rick Kaselj, MS


Facebook comments:

Comments posted (6)





Rick Kaselj Reply:

Hi Colin, we are more than happy to help you out. Please email us at support@exercisesforinjuries.com so we can further assist you.



I have a lot of pain in my back( right side just below waist ) especially from sitting! Also neck pain. ( both sides of neck)
Any suggestions ?



Great points. I feel like this is a rampant issue for so many people.



I have bone spurs on my left hip – will any of your exercises help that or do I need to have surgery to remove the spurs? Difficult to do much of anything due to the pain.



Tin of EFI Reply:

Hi Karen,

For bone spurs, surgery is the most effective option, unfortunately. If a muscle repeatedly crosses or rubs against the spur during movement, the bone spur can actually damage the muscle or tendon, and in the long run, can cause more problems. There are a lot of muscles attached to the hip, so it is possible that some of the pain you feel may be due to that. I hope this helps!

If you have purchased an EFI product, you can access the EFI Secret Group where we can help you more. You can contact support@ExercisesForInjuries.com on how to access the group.


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