Hess Fitness & Athletic Performance

🚨 Tight hips? … it could be your iliacus.

The iliacus is a deep hip flexor that helps lift your leg, stabilize your pelvis, and generate force when you sprint, jump, squat, or change direction.

When it gets tight from too much sitting, hard training, or poor recovery, it can:
❌ Limit hip extension
❌ Shut down your glutes
❌ Increase stress on your low back
❌ Decrease speed, power, and overall movement quality

Releasing the iliacus can help restore hip mobility, improve pelvic positioning, reduce back discomfort, and get your glutes firing the way they’re supposed to.

But here’s the key: Don’t stop at releasing it. Follow it up with mobility drills and strength work so your body learns to use that new range of motion. That’s how lasting improvements happen.

Your body performs best when every muscle does its job—and sometimes the deepest muscles make the biggest difference. 💪

💾 Save this for your next warm-up.
📤 Share it with someone who’s always complaining about tight hips.

San Francisco 49ers Tight End Hayden Rucci reflecting on his offseason training at Hess, great experience watching him improve in every metric he set goals for. Excited to see what he does this year and how it translates to the upcoming season! Full interview available on our YouTube page

Weak glutes = cranky knees 👀
The lateral tap down lights up your glute medius to improve hip stability, fix side-to-side imbalances, and take stress OFF your knees 🔥

Strong hips. Stable knees. Better movement. 💪

Save this for your next leg day 🦵
Tag someone with knee pain 👇
Follow for more rehab + performance tips 🚀

If your struggling to develop your rate of force development, overall vertical, and speed try this contrast method‼️ What other qualities are you looking to improve as an athlete? Drop questions below ⬇️

Overcoming split squat isometrics are a game-changer for post-ACL rehab 🦵

They help restore quad activation (key after surgery), build strength at specific knee angles, and reduce pain while still training at high intensity. By isolating each leg, they improve limb symmetry and rebuild confidence in the injured side.

Even better—they increase tendon stiffness and force transfer, which directly improves explosiveness, deceleration, and return-to-sport performance.