Do THIS Hip Mobility before Squatting

As someone who loves lifting, I used to hit a wall with my squats. My depth felt limited, and sometimes my lower back would complain. I realized I was focusing too much on just lifting heavy and not enough on the foundational movements that make a good squat possible. That's when I started to truly understand the phrase 'restore the basics' when it comes to hip mobility. It’s not just about stretching; it’s about regaining control and range of motion in your hips, which are the powerhouses for a solid squat. Playing the long game with your body means investing in these fundamental movements. In my experience, neglecting hip mobility is like trying to build a skyscraper on a shaky foundation. Your hips need to be able to move freely through a full range of motion to allow for proper squat mechanics, preventing your knees from caving in or your back from rounding. These aren't fancy, complicated moves – they're the core movements your hips are designed for, and bringing them back to life can totally transform your squat. Here are the key hip basics I focus on, inspired by what my body truly needs before I attempt any heavy lifting, especially squats: 1.) Hip Flexion: This is simply bringing your knee towards your chest. When squatting, you need good hip flexion to get deep without your pelvis tucking under. My Go-To Drill: Lying on your back, hug one knee to your chest, keeping the other leg straight on the floor. Hold for 30 seconds, feeling a gentle stretch in your glute and lower back. I often do a few repetitions, slowly trying to increase the range. 2.) Hip Extension: This is pushing your leg backward, like when you stand up from a squat or thrust your hips forward. Strong hip extension is crucial for powerful glute activation and finishing your squat. My Go-To Drill: Glute bridges. Lying on your back, feet flat, knees bent. Drive through your heels, lifting your hips towards the ceiling until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top. I aim for 10-15 controlled repetitions, really focusing on the squeeze. 3.) Hip Abduction: This involves moving your leg away from the midline of your body. Good hip abduction helps keep your knees tracking properly over your toes during a squat, preventing them from collapsing inward. My Go-To Drill: Side-lying leg raises. Lie on your side, bottom leg bent for stability. Keeping your top leg straight and foot slightly internally rotated (toe pointing slightly down), slowly lift it towards the ceiling, then lower with control. I usually do 10-15 reps per side. This really targets the side of your hip! 4.) Controlled Rotation: Your hips aren't just hinges; they can rotate! This rotational capacity is vital for stability and allows your hips to find their most comfortable position in the squat. My Go-To Drill: The 90/90 stretch. Sit on the floor with one leg bent in front of you at 90 degrees (shin parallel to you), and the other leg bent behind you at 90 degrees (shin perpendicular to you). Gently lean forward over your front leg, then try to rotate your torso towards your back leg, feeling the stretch in different parts of your hip. I love how this one helps me feel all the nooks and crannies in your hip. I usually incorporate these drills into my warm-up before every lower body day. I don't rush them; I focus on slow, deliberate movements, really feeling into my hip joint. It’s not about how far you can stretch, but about how much control you have throughout the range. By addressing these *hip basics*, I've noticed a significant improvement in my squat depth, my stability, and overall, I feel much more connected to my movements. It’s like putting it all together in compound movements becomes so much easier and safer. Don't just jam into it; prepare your body with everything you need for optimal performance.