Importance of Hip Mobility During Squatting
If your squat feels stiff, unstable, or ‘off,’ your hips are probably the limiting factor.
What is “Hip Mobility”?
“Mobility” is simply defined as range of motion + control.
Range of motion is how much motion you can achieve at a given joint. Mobility does not solely depend on flexibility alone.
Muscle strength is a huge component.
End ranges of motion are the most commonly injured positions.
The key hip motions involved in squatting include:
Hip Flexion (knee to chest, or going down into a squat)
Hip External rotation (knees tracking out)
Hip Internal rotation (for deep squat range of motion)
Hip Abduction (provides space for torso)
Why Does Hip Mobility Matter in Squats?
Proper hip mobility during a squat allows for:
Proper depth without compensation
Better force production
Better muscle recruitment
Efficient movement patterns
Reduces compensations like:
Lumbar flexion (“butt wink”)
Excessive forward lean
Knee valgus (knees caving in during squat)
Injury prevention:
Less stress on knees + low back
Signs You Lack Hip Mobility
Can’t hit parallel without rounding
Knees cave in on descent/ascent
Feet turn excessively outward or move while squatting
Weight shifts forward into toes
Uneven squat (shift to one side while descending)
Common Causes of Limited Hip Mobility
Sedentary lifestyle (lots of sitting)
Poor movement patterns
Previous injury
Muscle stiffness:
Hip flexors
Adductors
Deep rotators
Lack of strength in end ranges
Flexibility vs Stability
The goal is not always just “looser hips”.
Flexibility → access the range
Stability → control the range
For example, someone can stretch deep but still collapse in a squat.
Best Exercises to Improve Hip Mobility for Squats
Dynamic Mobility
90/90 hip rotations
Deep squat prying
World’s greatest stretch
Stretching (Targeted)
Hip flexor stretch
Adductor rockbacks
Posterior hip capsule stretch
Strength in Range
Goblet squats with a band
Cossack squats
Split squats
Motor Control / Technique
Tempo squats
Box squats
Band-assisted squat patterning
**BOLO for videos of these exercises on our instagram page @kingdomwellnessrehab
How to Integrate Into Your Workout Routine
Before workouts: Dynamic mobility (5–10 min)
During workouts: Controlled strength work
After workouts: Longer holds / stretching
Common Mistakes to AVOID:
Only stretching, no strengthening
Forcing depth without control
Ignoring ankle mobility [see upcoming blog soon?]
Copying someone else’s squat stance
Do you experience any of the signs that you lack hip mobility? Do you experience hip/back/knee pain during squats or other forms of physical activity? Want to learn more about improving your hip mobility?
Contact us!
We’d love to help you!
