Part 1 of this series covered squat mobility assessment - simple tests you can use to determine what might be limiting your squat.
In Part 2 will look at some ways to improve your hip mobility if you found a limitation or experienced pain/pinching in your hip during your assessment.
Below are four of my go-to exercises to improve hip mobility and comfort in the bottom position. You can view this as a progression from more passive techniques to active/loaded techniques to help maintain gains in mobility long-term.
Banded Lateral Distraction
This is a great one to use if you do experience pinching in the front of your hip. I've found with many athletes that the distraction force from the band helps to reduce or eliminate the pinch.
Bench Hip IR mobilization
This one is a bit of an advanced version of the first exercise. DO NOT work through any pain/pinching in this one. Either limit the range of motion or stick to the first drill until you can better tolerate this one.
90/90 Hip Pails & Rails
This next drill comes from Dr. Andreo Spina of Functional Range Conditioning. It is a great way to actively work on improving strength/control at the end ranges of your hip mobility. I rushed through the demonstration a bit but feel free to take your time in each position to stretch and gradually ramp up and ramp down the intensity of the contraction. After 1 cycle, move further into the stretch and repeat as many times as needed.
Paused Goblet squats
Goblet squats allow for a more upright torso and therefore greater depth in the squat. Loading the squat and spending time in the bottom the most effective way to improve squat mobility long term, in my opinion.
Thanks for reading and watching. Now go crush your next squat day!
Joby Philip, PT, DPT