There are many things that can impact your ability to squat. From mobility to stability, there is a lot that can impact not only the depth but the overall quality of your squat. Hip mobility is a big factor with this.
When you squat, your hip needs to be able to flex (bend up) and externally rotate (turn out to the side) to reach an appropriate depth (hip crease below your knees) .🏋️♂️
When a person is missing one of these two movements, you often hear them say that they have “pinching” sensation in the front of their hip as they get to the bottom of a squat. 😬
There’s a number of reasons why this “pinch” can be there, but a big one is either a tight hip capsule or a lack of hip external rotation...which will cause a portion of your femur called the greater trochanter to cram up into the a portion of your hip called the acetabulum ☠️
Good news...this drill can help address both hip capsule or external rotation tightness and is an absolute go to when working on healthy squatting. 🙌
Pro Tip: Do this for about 2 minutes on each side and then follow it up with some active mobility work. 🔥
Questions? Feel free to send me an email or leave a comment below. I'm happy to help in any way I can! 👏
Dr. Ladd's views on performance improvement, injury prevention and sometimes other random thoughts.