When people struggle to touch their toes, they often blame their hamstrings. And yes, tight hamstrings are a big part of the story. But they are not the only characters. Your hip flexibility also plays a major role in how far forward you can bend and how freely your body moves.

Your hips are like a hinge. If that hinge is stiff, your body has to find other ways to move, often by rounding the lower back or straining the hamstrings. So if your hip joints are tight, even if your hamstrings are ready to lengthen, they will be limited by what the hips allow.

Two key areas often contribute to this restriction:

• Tight hip flexors (the muscles at the front of your hips), which can tilt your pelvis forward and reduce your ability to fold efficiently.
• Tight external rotators (the muscles around your glutes), which limit how well your hips can open and rotate during movement.

Here is why this matters:

• A lack of hip mobility creates tension across the whole lower body.
• Your nervous system will often restrict hamstring length if the hips feel stuck or unstable.
• Opening the hips creates more space, which gives your hamstrings room to move safely.

What you can do:

• Incorporate hip-focused mobility work, like butterfly stretch, figure four stretch and gentle hip circles.
• Practise hinging from your hips, not collapsing from your spine.
• Work on both flexibility and control, so the hips feel supported, not just loose.

Improving hip mobility is not about chasing bigger stretches. It is about creating the conditions that allow your entire lower body, including your hamstrings, to move more freely.

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