Are you struggling with a hip shift in your squat? This common issue might be due to hip mobility asymmetries. While a hip shift isn't always a problem, it can lead to pain or make it challenging to engage specific muscles effectively. Understanding the root cause and addressing it with targeted techniques can make a significant difference in your squat performance.
Understanding Hip Shifts
A hip shift occurs when one hip moves differently than the other during a squat. This can be due to various factors, including muscle imbalances, joint restrictions, or mobility asymmetries. When your hips aren't functioning symmetrically, it can affect your ability to maintain proper form and engage the right muscles, potentially leading to discomfort or injury.
Identifying Hip Mobility Asymmetries
Hip mobility asymmetries can be subtle and might not be noticeable until they cause issues in your squat. Here are some signs to look out for:
Uneven Depth: One hip reaches depth more easily than the other.
Weight Shifting: Your weight shifts to one side at the bottom of the squat.
Pain or Discomfort: You experience pain in your hips, knees, or lower back during or after squatting.
Effective Techniques to Address Hip Shifts
I've had great success helping my patients correct hip shifts using techniques from the Postural Restoration Institute (PRI) and Functional Range Conditioning (FRC). These methods focus on improving mobility, stability, and muscle engagement.
Postural Restoration Institute (PRI) Techniques
PRI techniques emphasize restoring balanced posture and movement patterns. By addressing the underlying asymmetries, these exercises help realign the body and improve function.
90/90 Hip Lift: This exercise helps reposition the pelvis and engage the hamstrings to stabilize the hips.
Lie on your back with your feet on a wall, knees bent at 90 degrees.
Lift your hips slightly off the ground by engaging your hamstrings and keeping your core relaxed.
Hold for 5-10 breaths, focusing on breathing into your lower ribs.
Functional Range Conditioning (FRC) Techniques
FRC techniques aim to improve joint mobility and control. These exercises enhance range of motion and strengthen the muscles around the hip joint.
Controlled Articular Rotations (CARs): These movements take your hip joint through its full range of motion, helping to identify and improve mobility restrictions.
Stand on one leg, holding onto a support for balance.
Slowly move your other leg in a circular motion, keeping your hip stable.
Perform 5-10 rotations in each direction.
Progressive and Regressive Angular Isometric Loading (PAILs and RAILs): PAILs help to create relaxation to improve your range of motion, so that you can then do RAILs to build strength and control into that new range of motion.
Go into the hip stretch of your choice.
Isometrically contract the muscle you’re stretching for 5-10 seconds.
Relax the contraction for 5-10 seconds.
Isometrically contract the muscle opposite to the one you are stretching for 5-10 seconds to pull yourself further into the stretch.
Repeat 2-4 times.
Combining Techniques for Best Results
By integrating PRI and FRC techniques into your routine, you can address the root causes of your hip shift. This combined approach helps improve mobility, stability, and muscle engagement, leading to a more balanced and effective squat.
Contact Us for Expert Guidance
If you're struggling with a hip shift in your squat and want to know more about these techniques, we're here to help. At Prevail Rehab & Performance, we specialize in personalized programs that address your specific needs and goals. Improving hip mobility and symmetry can transform your squat performance and reduce pain.
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Ready to fix your hip shift and improve your squat? Contact us at Prevail Rehab & Performance for expert guidance and personalized support. Let's work together to enhance your mobility, stability, and overall strength.
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