08/25/2026
If you have hypermobility, you might notice that your hip flexors get really tight and your glutes feel weak. Or maybe your outer hip and leg get painful or even feel a little "disconnected."
With hypermobility, your joints have more movement available to them than normal. Your ligaments aren't providing as much passive stability, so your muscles have to work harder to hold those joints steady and control that extra movement.
Sometimes the wrong muscles start doing too much of that work. Around the pelvis, your hip flexors can start working overtime while your glutes aren't doing enough.
And you may not even feel pain where the actual instability is. Instead, you might notice aching or burning in the outer glute and hip, pain around that bony spot on the outside of your hip, or even pain that travels down the side of your leg.
And that is exactly what I'm working on here :)
Before this exercise, I suggest doing my preferred version of the couch stretch first, which you can find in my pinned posts.
SO before I start the hip-opening movement, I want to be able to isometrically hold this position and feel my glute and the muscles along the outside of my hip and leg activate, keeping me steady.
And yes, you can definitely see me wobble a bit.
I'm hypermobile too, and when this area gets irritated (like today), my stability takes a hit. So I reset, find the muscles again, and then add movement.
The goal is to get the glutes firing and create more muscular support around the pelvis, so the stressed-out ligaments and joints aren't being asked to hold everything together on their own.
This is why strengthening for hypermobility doesn't start with how much weight you can lift! It starts with teaching your body where it is in space (proprioception) and getting the right muscles to show up at the right time.
This is also an EXCELLENT addition to your warm-up before weight lifting.
If you'd like to see which isometric exercises I use to prime hypermobile bodies BEFORE lifting, let me know
