Can't Squat? Fix Your Hips! (FULL ROUTINE)

Summary by Krater

This video explains how to test and improve hip mobility for better squat depth by addressing butterflying under squat, foam rolling the posterior glute capsule, and performing 90/90 stretches, squat rocks, and split squats.

From the video

Answers: How do I fix hip flexibility and mobility for squats?

• hip mobility
• squat depth
• posterior glute capsule smash
• 90/90 stretch
• squat rocks
• front-foot elevated split squat

Exercises

• 90/90 stretch · yoga mat · 2-3 sets per side, 5 reps of PNF per side
• squat rocks · yoga mat · 10-15 reps, 3-second holds
• front-foot elevated split squat · step stool · 2-3 sets per side

What it concludes

• Filming your squat helps identify hip and back rounding and knee cave issues.
• A lacrosse ball or similar spherical object can be used to smash the posterior glute capsule and release tension.
• The 90/90 stretch improves both internal and external hip rotation simultaneously.
• Squat rocks teach you how to hinge at the hips while keeping a neutral spine.
• Front-foot elevated split squats are effective for developing hip range of motion and strength.