Tight Hips vs. Weak Hips: What’s Really Holding You Back?

In the world of fitness—especially among hybrid athletes, CrossFitters, runners, and strength-focused individuals—hip mobility and strength are non-negotiables. But what if your hips feel tight... yet stretching isn’t solving the problem? Or what if you’ve got great flexibility, but your lifts still feel unstable or limited?

At The Impact Initiative - Woodstock Physical Therapy, we’ve worked with enough athletes to know: not all “tight” hips are actually tight. Sometimes, the issue isn’t stiffness—it’s weakness. And treating them the same way? That’s where frustration and plateaus begin.

Let’s break down how to distinguish between tight hips vs. weak hips, and what you can actually do about it.

What “Tight” Hips Might Really Mean

If your hips feel tight all the time—especially during squats, lunges, running, or Olympic lifts—it’s tempting to stretch them endlessly. But tightness isn't always due to a short muscle. Often, it’s a protective mechanism: your brain senses instability and responds by gripping or guarding the area.

Translation? Your hips aren’t necessarily stiff—they’re weak and under-supported.

Signs You Might Have Weak Hips:

• You have full passive range of motion (someone can move your leg easily through a full range), but active movement is limited or shaky.

• Your glutes struggle to “fire” in movement-based activities (especially single-leg work).

• Your knees collapse inward during squats, jumps, or running (hello, valgus).

• You feel tension in your hip flexors or groin even after stretching consistently.

• You rely heavily on your lower back or quads during lifts.

Signs You Might Have Tight Hips:

• You physically cannot reach normal ranges of motion (especially in hip extension or external rotation).

• Deep squats or lunges feel restricted even when warmed up.

• You experience frequent hip pinching or discomfort during high-range positions.

• You’ve had previous hip injuries or long-term postural adaptations (like sitting all day).

How to Test It:

Here are two quick ways to start figuring out your own hip limitations.

1. Passive vs. Active Range Test: Lie on your back and pull one knee toward your chest. Compare how far it goes when you pull it vs. when you try to lift it actively. A big difference? Likely a strength issue.

2. Standing Hip CARs (Controlled Articular Rotations): Stand on one leg and slowly move the opposite hip through flexion, abduction, rotation, and extension. Any shakiness, cramping, or “cheating” with your spine? You may have poor hip control and stability, not just tightness.

Practical Solutions Based on What You Find

If Weakness Is the Problem:

• Focus on loaded mobility and stability drills.

• Add:

  • Banded Monster Walks

  • Glute Bridges with Isometric Holds

  • Single-Leg Romanian Deadlifts

  • 90/90 Transfers with Resistance

If Tightness Is the Problem:

• Implement targeted soft tissue work followed by active movement.

• Try:

  • Dynamic Hip Flexor Stretches

  • Couch Stretch + Activation

  • Hip Internal/External Rotations with Resistance Bands

  • Functional Range Conditioning (FRC) techniques

For exercise demonstrations, check out our YouTube channel linked below!

Exercise Demonstrations

Important: Regardless of whether tightness or weakness is your issue, movement is medicine.

The goal isn’t just to stretch or strengthen—it’s to retrain the brain and body to move better under load.

Why This Matters for Performance

As a performance physical therapy clinic, we don’t just chase symptoms—we solve root problems. If your hips aren’t working efficiently, you’re robbing your lifts of power, your stride of efficiency, and your joints of long-term health.

Whether you’re chasing a Hyrox PR, trying to stay injury-free in CrossFit, or just want to move without stiffness—your hips matter.

Let us help you figure out what your hips are really telling you. We’ll help you test, treat, and train your way back to better movement.

Tight or weak? Let’s find out together.

Stop by our clinic in Woodstock or book a performance screen with our team.

Rid Pain. Move Better. Optimize Performance.

Woodstock Physical Therapy that gets results.