Fix Weak Hip Flexors Fast If your hips feel tight, weak, or pinch when you lift your leg, this 3-step mobility and strength sequence will change everything. 1️⃣ Half-Kneeling Banded Hip-Capsule CARs: This move decompresses the hip joint and restores clean rotation so your hip flexors can actually activate. The band pulls the femur back in the socket, creating space where you normally feel pinching. You’ll feel the hip muscles wrapping around the joint instead of jamming into the front. 2️⃣ Seate