B.A.S.S. – Balance. agility. strength. stretching

Bathroom B.A.S.S. Week 6 - The Pattern Behind Tight Hips

By Dr Kate Roberts

Tight hip flexors can quietly switch important muscles off

Over the past few weeks, we’ve been building the Bathroom B.A.S.S system — learning how breathing, fascia, pressure, and muscle coordination all work together.

This week, we’re looking at a common muscle pattern called a lower crossed pattern.

In this pattern, tightness in the hip flexors and lower back muscles can gradually inhibit the glutes and abdominals. Over time, the pelvis begins to tip forward into an anterior pelvic tilt (this looks like a sway back), changing how the body shares the load during standing, walking, lifting, and balance.

Many people notice the result before they notice the pattern itself — tight hips, an achy lower back, difficulty finding the glutes, or feeling like the stomach muscles never properly engage.

The Common Problem

This pattern often develops through long periods of sitting, posture habits, gripping for stability, or overusing the hip flexors.

When muscles stay short and tight for too long, the opposite muscles can gradually become less active. This process is called reciprocal inhibition.

That means tight hip flexors can make it harder for the gluteus to contribute properly, while tight lower back muscles can reduce abdominal support.

What to Do This Week

If you struggle to feel your glutes working, the answer may not just be “more glute exercises.” First, try creating space through the front of the hips with a lancelot stretch or psoas stretch. Then gently level your pelvic belt line and ‘reboot’ before starting your exercises.

If you always feel like your stomach muscles won’t properly engage, you may first need to reduce tension through the lower back with a table stretch before rebalancing your posture and movement.

Small resets repeated often can help restore better muscle balance and movement control.

Watch the video to see this week’s B.A.S.S. exercises so you can keep more balanced.

And remember, when you’re standing at the bathroom sink or brushing your teeth:

Level your belt line.

CHECK IN

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