Hip Mobility and Recruitment for an improved squat

I. Functional Assessment

• Perform non-cued squat

• Perform full deep squat


II. Functional Movement Presentation

• Knee Valgus

• Tibial External Rotation

• Lumbar flexion/posterior pelvic tilt

• Lumbar reversal fault (butt wink)

• Forward trunk

• Knees forward

• Decreased hip mobility

• Decreased ankle mobility


III. Problem List

• Weak/tight hip external rotators

• Tight hip adductors

• Weak Lumbar extensors

• Weak hip flexors

• Tight hamstrings


IV. Corrective Squat Biomechanics

• Feet placement: shoulder width apart/slightly outside

• Toe alignment: neutral/5-12 degrees ER if necessary

• Spinal alignment: braced in neutral (two-hand rule)

• Femoral ER torsion force

• Supinated/stable foot

• Knees outside of feet movement

• Upright/vertical trunk movement


V. Stretches

• ER Table stretch

• Pigeon stretch

• Warrior stretch

• Goalie stretch

• Hip opening band stretch (supine against wall)

• Executive hip stretch


VI. Exercises

• Squat rack barbell squat

• Wall squat

• Box squat

• ER theraband


I. Other Considerations

• Heel lift

• Load position

• Low-bar back, high-bar back, front, overhead

If you think you could improve your squat mechanics, visit www.rockandarmor.com or call 208-917-2660 to schedule an appointment with a skilled physical therapist today.


Starrett K. Cordoza G. Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance. Victory Belt Publishing Inc. Las Vegas. 2015.

SCHOENFELD BJ. Squatting kinematics and kinetics and their application to exercise performance. Journal of Strength & Conditioning Research (Lippincott Williams & Wilkins). 2010;24(12):3497-3506.

Todoroff M. Dynamic deep squat: Lower-body kinematics and considerations regarding squat technique, load position, and heel height

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s