Tutorial: Deep squat (hip out)
The deep squat (hip out) is an exercise that will develop hip mobility for exercise and performance. By performing it, you will focus on the rotation and extension of your hip. This is what you should know.
WHAT
- The deep squat (hip out) is a unique mobility exercise that focuses on improving hip external rotation and extension.
- It is a great warm-up exercise for any workout, but you can also perform it during the main workout to maintain hip mobility (for example, during massive lifting movements).
HOW
- From standing, drop into a deep squat position. Find a position where you feel a comfortable balance.
- Keeping your arms out for balance (if necessary) drive one hip forwards allowing the knee to touch the floor in front of the hip. Squeeze the glute (on that side) hard as you try to open up the hip as much as possible.
- Return under control to a balanced deep squat, and repeat alternately for reps or time.
WHY
- Hip mobility, especially hip extension/rotation is difficult for many people. Therefore, any mobility work that loosens up the hips is essential for almost any type of workout. The deep squat position allows you to load the hips safely (under bodyweight) while mobilising them. The exercise also demands balance as each hip is thrust forwards, adding further awareness to the movement. When we put all of this together, we have a mobilisation that is very proprioceptively-enriched and challenging. With this in mind, don’t be surprised if you find this exercise challenging. It’s essential to focus on opening up the front of the hip, not how many reps you can do, or how fast you can do them.
- While the exercise requires the ability to deep squat, it can still be performed by those who are limited. Hold onto a fixed bar/column as you squat – this will allow you to lean back slightly while in the deep squat position. Then perform the mobilisation as described above. As your ankle mobility improves, you can eventually implement the exercise unsupported.
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