Why My Squat Is A Mess (Part 2)

Well, did you test your ankles yet?  If not, stop reading this, check your ankles, and then let’s either work on them FIRST or if they’re good to go then keep reading and let’s move up the chain!  If you have no idea what I’m talking about, then CLICK HERE...

Otherwise, let’s talk about some other reasons why my squat is a mess.  We’re going to move up to the hips.  Hip mobility is incredibly important for squatting well.  But most people (even incredibly well educated, experienced people) may not completely grasp the importance of hip INTERNAL ROTATION.  

When I’ve asked people what they’ve done to improve their squat.  Yes, they’ve said hip mobility.  But a lot of people will focus on hip flexion, glute stretching, and hamstring stretching.  Do get deep in the hole without hip pinching, “butt winking”, or lower back pain, you need to be able to rotate your hip internally well.

Why?  Because, your hips go through significant mechanical changes once they pass 90 degrees of hip flexion.  Without nerding out too hard, basically, you need more hip internal rotation once the hip passes 90 deg of flexion in order to get deeper due to the anatomical makeup of your pelvis and hip socket.  

If you want me to nerd out more with you, then please respond and I can explain more into the “why” of this.  But all I can tell you now is that clinically, the biggest gamechanger for improving squat mobility in the hips has been improving hip internal rotation.  Think, less pinching in the groin/hip, less rounding of the lower back/pelvic complex, more upright trunk posture, more dynamic stability.  

Self testing hip internal rotation is hard...but here is a great tool to improve it if you think it may be a concern for you.  And please, please, please, do not push through tightness or pinching with this.  Go to a comfortable end-range and focus on your breathing.


By the way...sorry about having my butt and back to you on this one :)  I figured it was the best angle to show how it’s done properly.

Yours in health,

Dr. Eric Wallace, PT