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Deep Squats + Hip Internal Rotation – so what’s the secret?

  • Writer: Will
    Will
  • 3 days ago
  • 2 min read

A deep, ass-to-grass squat is going to feature a great expression of three things:


1.      Hip flexion (thigh closer to belly)

2.      Hip INTERNAL rotation (thigh rolling towards midline)

3.      Ankle dorsiflexion (shin getting closer to the top of the foot)


Most people have #1 but are lacking at least one of the others, usually both.  As a Physical Therapist, I see missing hip internal rotation in almost every single person who comes across my treatment table complaining of everything from low back pain to hip pain to knee pain and even ankle/foot pain.


If you want improved mobility in the bottom of a deep squat, you must work on your hip internal rotation.  If you only want to squat to exactly 90*, then you don’t need as much hip rotation.  For every degree past 90* you want to squat, you need to have AND OWN more degrees of hip internal rotation.


When you squat, the ball of the hip joint has to:


1.       Externally rotate (thigh rolling away from midline)

2.       Glide down and back within the hip capsule


Anatomical illustration of the hip joint showing the ligaments connecting the pelvis to the femur. Labeled structures include the ilium, ischium, pubis, and femur with the head of the femur fitting into the acetabulum. The iliofemoral ligament (cut to show underlying structures), pubofemoral ligament, pubocapsular ligament, cotyloid ligament, synovial membrane, greater and lesser trochanters, and obturator membrane are identified.

The posterior capsule (butt side of the joint) has to be able to accept motion from the ball within the socket.  If your posterior capsule is tight, the ball will glide upwards instead of down as a means of compensating.  As the ball slides upwards – it can feel like a pinch as the ball begins to press against the “roof” of the hip joint.  This is Hip Impingement.


Common Compensations avoiding capsular tightness:


1.      Knee flare – excessive pushing out of the knees during the squat

2.      Low back arches/extends on the descent

3.      “Buttwink” occurs at the bottom of the squat


“So what do I do Will?”  -you, probably


Train hip internal rotation AND external rotation.


Most people excel at stretching hip external rotation – think pigeon stretch – but often overlook the internal rotation piece.  Even if your goal isn’t necessarily to squat below parallel, training these movements and shapes can make squatting to parallel far more comfortable.


Here are a few ideas:


 
 
 

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