Deeper Squat

⭐️ ⭐️ ⭐️ ⭐️ Deeper Squat ⭐️ ⭐️ ⭐️ ⭐️

✅This Post focuses on exercises to help improve one’s overall range of motion within a squat

💡Several factors can contribute to this such as: joint kinematics, muscle compensations (Tight calves, Limited Hip internal rotation & mobility), lack of dorsiflexion, etc.

➡️ Hip Internal Rotation (IR) is when the femur rotates within the joint towards the pelvis & midline

🏃‍♀️ We use the hip Internal rotators to walk, run, squat, crawl, and crouch!

⛳️ 🥊 🏈 🥎 Hip IR can also be relevant in rotational sports such as golf, baseball, soccer, & boxing; along with deceleration sports such as soccer & football.

💥 It’s important to train all ranges of motion within the hip, especially since most neglect Hip IR.

⚠️ As a result, this post may also be relevant for individuals that claim to feel a pinching sensation in the front of the hip - as it can often be felt at the bottom of a squat or lunge.

🧘‍♂️When lacking adequate IR, increased strain may be placed within adjacent joint structures; which can lead to other discomforts that can travel up the kinetic chain such as back pain, knee pain, shoulder pain, etc.

🦵🏽One may also have difficulty with IR due to tightness in the TFL - since it concentrically operates Hip IR.

🚨 With the top right Exercise, focus on externally rotating your hips (aka pull knees apart from one another) while simultaneously squeezing your glutes!

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