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How to Prep Your Hips for Squatting | Ep. 92 | Movement Fix Monday

This week I want to share with you a way I got about prepping my hips for squatting.

This is a 4-part sequence consisting of: rolling out, stretching internal/external hip rotation, prepping the adductors, and then locking it in.

I'd do the sequence as shown in the video for 5-8 minutes depending on feel. After that I would do some ramp up or warm up sets with the barbell before going in to working sets.

The 4-part sequence is:

  • Roll out the glutes and quads for 15-20 seconds each (lightly)
  • Hip internal/external rotation stretching (5-10 reps each leg each way)
  • 5 lateral lunges (or cossack squats) each direction
  • 5 slow and controlled goblet squats with a 3 second hold at the bottom in your best squat stance

A quick note on the internal rotation stretch: I don't like stretching hip internal rotation when the hip is flexed up to 90 degrees as is commonly done. The reason for that is internal rotation with hip flexion is a way to impinge the hip. So I don't think it makes sense to stretch that range of motion in an impinged position. I'd rather do it with the hip lower so that I don't think I am stretching but really am just impinging myself needlessly.

If you have a limitation in your squat, check out my guide on assessing a squat below:

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Thanks for reading,

Ryan