For the past few weeks, we have discussed in detail on how the mobile ankle is crucial for the perfect squat technique. Today, we’re going to skip the knees for now and move onto the hips. This is another area of the body that tends to develop stiffness. A sedentary lifestyle and excessive sitting are a couple reasons for why we develop stiff hips. Limited range-of-motion at the hips can limit our ability to squat to full depth. Most of us could benefit from working on our hip mobility issues.
When the hips lack adequate mobility a few things can happen. First the knees will lose stability and start to bow inward. Second, the lower back will fail to remain stable and collapse into a rounded position. Each of these movement problems wreaks havoc on our power and increases our risk for injury.
Adequate hip flexion and hip internal rotation is needed to reach a full depth squat (hips below parallel). You can measure flexion of the hip by drawing a line with the torso and another line with the outside of the upper leg. The smaller or more closed the angle is, the more hip flexion the athlete has. Internal rotation is a little harder to judge on your own and will be a topic of a later lecture.
If you are unable to squat to full depth with toes relatively straightforward, hip mobility is likely a limiting factor. Today I want to introduce one of my favorite tools for assessing hip mobility. It is called the Thomas test (1).
This test is performed while lying on your back. The Thomas test’s main purpose is to look for either Iliopsoas (hip flexor muscle), Rectus Femoris (quad muscle) or Iliotibial band tightness. All of these soft tissue structure can contribute to hip mobility issues.
Start by standing next to a bed or a bench. Your hips should be in contact with the edge. Grab one of your knees and pull it towards your chest as you gently fall backwards. The knee you grab should be pulled as close to your chest as possible. As you lie on your back while holding onto your knee, allow your other leg to relax completely.
What position does your body end up? Having a friend help you with this screen is extremely beneficial. Once you screen one leg, perform the same movement on the opposite leg and see what you find.
Did you have checks in every box of the ‘pass’ column? If so you show adequate hip flexion mobility. However if you had any checks in the ‘fail’ column for this screen, you have a hip mobility restriction.
If you were unable to pull your knee fully to your chest, we are dealing with a possible hip flexion mobility issue. This could be caused by a number of factors including tight or restricted soft tissues, or even hip capsule restrictions.
If you were unable to pull one of your legs as far towards your chest as the other, you have a possible asymmetry in hip mobility. This is a red flag. Asymmetries are very important to take care of as they can negatively influence barbell squats. Often these small side-to-side differences go undiagnosed. Left untreated, asymmetries can lead to over-use injuries.
The Thomas test also allows us to screen for mobility restrictions in the opposite hip. An inability to keep your opposite leg flat on the bed and in a straight line can also point towards hip stiffness. These types of restrictions can often be due to soft tissue tightness and will be a part of the discussion in next weeks lecture.
Next week we will learn how to decipher between soft tissue issues and joint mobility issues of our hips. In addition, we will talk about a few ways to improve hip mobility with the goal of improving our squats.
Always assess movement first. If you found a problem in your single or double leg squat, we can then use different tools (like the Thomas test) to find out the cause of the breakdown the movement.
Until next time,
Dr. Aaron Horschig
With
Dr. Kevin Sonthana
References
This hip mobility stuff is no joke. If you’re struggling with squats, might wanna check out the Thomas test. It gives you a reality check on your range. Here’s a link if you’re curious about a cool tool for imaging your progress: Flux Krea
Totally agree with this! I used to have a terrible forward lean in my squats until I started focusing on hip mobility. Adding things like the couch stretch and pigeon pose made a massive difference. For anyone struggling, this is a must-read. Keep up the great work! When you need to reduce stress, you can play Drift Boss
Wow! Just tried the assessment you mentioned, and it confirmed my suspicions about my tight hips. I did a couple of the drills, and my squats already feel so much better! It’s like a whole new movement. Can’t wait to see more progress. By the way,When you need to reduce stress, you can play doodle baseball.
My hips have the mobility of a rusty door hinge. So glad I found this article. Now I have a new project: turning my rusty hips into a well-oiled machine. Wish me luck! By the way, try Ragdoll Archers for super fun archery gameplay when you want to relax!
Thanks for putting in the time and work to make such great content. Thanks a lot for your help. I’m sure it will help a lot of other people as well. You can play redactle for free online.
This Thomas test seems like a good starting point to figure out my hip mobility!
Hip mobility is a big deal. Can’t ignore it if you want to squat deep. Also, if you’re into fun projects, check out the cool stuff you can make with pixel art—check it out here: minecraft pixel art.
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Oh, hips! Mine definitely feel stiff sometimes, so this post is super timely. Limited range of motion really does affect everything. It reminds me how crucial good movement is, whether it’s for daily activities or even just navigating a complex level in a game, like when you’re playing BLOOD MONEY.
As a fitness coach, I completely agree with the points in this article. Many clients have the same issues with squatting, but most people just train without assessing the root cause. This article explains the problem from a scientific perspective and provides a simple evaluation method, which is very helpful. If you want to relax, you can play football bros
Stiff hips really mess up squat form. If you’re struggling with this, check out this tool that might help you assess your mobility better. Just saying, it could save you some pain down the line. Nano Canvas
this is super helpful! My hips definitely feel stiff sometimes, so learning how to screen my mobility is awesome. It’s great to have tools for self-assessment, whether it’s for physical health or even something like a narcissist test online to learn more about yourself!
If you can’t get your knee to your chest, something’s wrong with your hip mobility. Just did the Thomas test, and it’s a real eye-opener—check it out for yourself with this helpful tool: webp to png.
This was super helpful and easy to follow. Thanks for sharing! If you want to challenge yourself with a classic puzzle? Our Connections Archive online tool is your go-to resource for daily puzzles and their complete solutions, dating back to the first Connections game.
So I read this article about improving squat technique by focusing on hip mobility. It makes sense that if my hips aren’t flexible enough, it’s going to affect my ability to squat properly. I mean, I’ve always thought that knee flexibility was important, but now I realize that hips play a big role too.
The article mentions that sitting a lot can make our hips stiff. I definitely spend a lot of time sitting, whether it’s at work or at home, so I can see how that might be a problem for me. It’s interesting how our modern lifestyles can affect our bodies in ways that impact even basic exercises like squats.
I also learned about the Thomas test, which seems like a simple way to check if I have hip flexibility issues. The description was pretty clear: lie on your back, pull one knee towards your chest, and see what happens with the other leg. If I can’t pull my knee all the way to my chest or if the other leg doesn’t stay flat, that might indicate some hip mobility problems.
I think I’ll try this test myself. Maybe I’ll ask a friend to help me see which boxes get checked in the ‘pass’ or ‘fail’ columns. It would be really helpful to know if I have any asymmetries or restrictions that could be causing issues with my squats.
The article also hints at future discussions on differentiating between soft tissue tightness and joint mobility issues. That sounds important because the treatment for each might be different. If it’s just tight muscles, stretching and mobility exercises might help, but if it’s a joint issue, maybe I need to see a professional for assessment.
Overall, I found the article informative and it’s making me think more about the importance of hip mobility in my workout routine. I might need to incorporate some hip mobility exercises into my warm-up or cool-down sessions.
One thing I’m curious about is whether these mobility issues can lead to injuries if left unaddressed. The article mentions that movement problems can increase the risk of injury, so that’s something to consider.
Also, I wonder if improving hip mobility will not only help with squats but with other exercises as well. Maybe it could even improve my posture since I spend so much time sitting.
I should make a note to look for the next article in this series where they talk about assessing soft tissue versus joint mobility issues. That sounds like it will provide more specific guidance on how to address any problems found during the Thomas test.
In the meantime, I think I’ll start doing some basic hip stretches and see if I notice any difference in my squat form. It’s always good to work on flexibility and mobility, especially since I know I tend to be a bit tight in my hips.
Thanks for the insight, Dr. Aaron Horschig and Dr. Kevin Sonthana. I’m looking forward to reading more from you guys!
**Final Comment**
\[ \boxed{\text{This is a well-detailed and informative article that highlights the significance of hip mobility in achieving proper squat technique. The clear explanation and demonstration of the Thomas test provide a practical tool for self-assessment, enabling individuals to identify and address potential hip mobility issues that could affect their squats. The emphasis on assessing movement first and seeking to understand the underlying causes of mobility restrictions is particularly valuable for enhancing athletic performance and preventing injuries.}} \] https://curverush.run
The Squat University article on hip mobility provides a comprehensive guide to assessing and improving hip flexibility. Utilizing tools like the Thomas test helps identify potential restrictions in hip flexion. Addressing these limitations through targeted exercises can enhance squat depth and overall movement efficiency. remove background
Alright, so I’ve been reading this article about improving squat technique, and this week it’s focusing on hip mobility. I’ve always thought that knees were the main thing to worry about in squats, but it seems like hips play a big role too, especially in allowing me to go deep into the squat.
The article mentions that a sedentary lifestyle and too much sitting can lead to stiff hips, which makes sense because I spend a lot of time sitting at a desk for work. It says that limited hip range of motion can prevent me from squatting to full depth, which is something I’ve struggled with. Sometimes I feel like I can’t go as low as I want to without compromising my form.
It also talks about how, when hips lack mobility, the knees can lose stability and bow inward, and the lower back might round, which could lead to injuries. That’s pretty important because I don’t want to hurt myself while exercising.
The article introduces the Thomas test as a way to assess hip mobility. It explains how to perform the test: lying on your back, pulling one knee towards your chest, and observing the position of the other leg. If the other leg doesn’t stay flat on the ground and extends fully, it might indicate hip mobility issues.
I tried doing the Thomas test myself, and I noticed that one leg doesn’t stay completely flat when I pull the other knee to my chest. So, maybe I have some mobility restrictions there. The article mentions that asymmetries between legs are a red flag and can lead to overuse injuries if not addressed.
Next week, the article promises to dive deeper into distinguishing between soft tissue tightness and joint mobility issues in the hips and provide some strategies to improve hip mobility for better squats. I’m looking forward to that because I want to make sure I’m doing everything correctly to SquatMaximize my strength and avoid injuries》
I think this is really valuable information, and I’m glad I came across this series on squat technique. It’s clear that there’s more to proper form in an exercise that might almost seem instinctual, but you’ve highlighted how essential it is to assess movement before jumping into fitness routines. Trying to perform complex exercises without understanding one’s movement limitations can indeed set one up for potential complications or injuries.
Additionally, I’ve noticed that the discussion is not just about performing gold medal quality squats; it’s about ensuring that the person performing the squat is leading a healthier lifestyle by addressing their movement inefficiencies. This approach seems holistic and beneficial in the long term.
I’m also interested in the references you’ve provided, particularly the one about the modified Thomas test. It’s reassuring to know that the assessment tools you’re recommending are based on research and have been used in elite athletic populations. This adds credibility to the information being shared.
In conclusion, I appreciate the thoroughness and the step-by-step guidance in this article. It’s evident that a lot of thought and expertise has gone into making this content accessible and useful for readers at various fitness levels. I’m excited to see what other insights future articles in this series will offer.
Until next time,
Dr. Aaron Horschig and Dr. Kevin Sonthana
**Reference**
1. Harvey D. Assessment of the flexibility of elite athletes using the modified Thomas test. Br J Sports Med 1998;32:68-70.
**Final Thoughts**
This concludes the latest installment of the series on squat technique, focusing this time on hip mobility and the Thomas test. The authors’ commitment to providing evidence-based advice and practical tools for improving movement quality is evident. Readers are encouraged to stay tuned for the next article, which will delve deeper into diagnosing and addressing hip mobility issues to enhance squat performance and overall athletic capabilities.
**Key Takeaways**
– Hip mobility is crucial for achieving full depth in squats.
– Sedentary lifestyles and excessive sitting can lead to hip stiffness.
– Limited hip mobility can cause knee instability and lower back rounding during squats, increasing injury risk.
– The Thomas test is an effective tool for assessing hip mobility.
– Asymmetries in hip mobility between legs are significant and should be addressed to prevent overuse injuries.
– Understanding and addressing movement limitations is essential before beginning any fitness routine to maximize performance and minimize injury risk. https://guessnbaplayer.com
Great tips on hip mobility! It’s so important to keep moving smoothly. Speaking of smooth progress, I recently used geckoout.info to breeze through tough puzzle levels, and it made everything feel achievable. Thanks for the helpful post!
This article about hip mobility is super helpful! I’ve been struggling with my squats lately, maybe this Thomas test thing can help me figure out what’s going on.
This guide on improving hip mobility for better squats is super helpful simple steps make a big difference glitch buster unblocked
Great tips on hip mobility! It reminds me how staying flexible helps in all areas, even with tricky games like Gecko Out. For tough puzzles, I found geckoout.info super helpful with their step-by-step guides.
As a yoga beginner, this helps me understand where my body’s tight and how to improve safely. Great post! 🧘♀️
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Alright, I’ve got this article about hip mobility and its importance for squatting properly. It’s been talking about how having stiff hips can mess with your ability to squat deeply, and that can lead to all sorts of issues like knees caving in or lower back rounding, which aren’t good for your form or your health.
So, the article mentions that sitting too much can contribute to stiff hips, which makes sense because I spend a lot of time sitting at a desk for work. It says that limited hip range of motion can prevent you from squatting to full depth, which is something I’ve struggled with. I always thought it was just a matter of strength, but maybe mobility is a bigger factor than I realized.
It talks about measuring hip flexion by looking at the angle between your torso and your upper leg. The smaller the angle, the more flexion you have. That seems like a straightforward way to assess it. And it mentions that internal rotation is important too, but that’ll be covered later.
The main part of the article introduces the Thomas test as a tool to assess hip mobility. It explains how to perform the test: lying on your back, pulling one knee towards your chest while letting the other leg relax. Then, you observe the position of the relaxed leg to see if there are any issues with hip flexion or other tightness.
I tried to visualize doing this test. It sounds like it’s pretty simple to do at home, maybe next to a bed or something sturdy. The article mentions that having someone else observe and note the positions can be really helpful, which makes sense because it’s hard to see your own legs from that angle.
There are “pass” and “fail” criteria listed, which help determine if you have adequate hip flexion or if there are mobility restrictions. If you can’t pull your knee fully to your chest or if one leg doesn’t behave the same as the other, it indicates problems that need attention.
The article also touches on how asymmetries between legs can be red flags and can affect your squats, potentially leading to injuries if not addressed. That’s something I need to be mindful of because I do notice that one leg seems stiffer than the other sometimes.
Looking ahead, the article mentions that future installments will cover how to distinguish between soft tissue tightness and joint mobility issues, and will offer ways to improve hip mobility to enhance squat performance. That sounds promising because I could definitely use some guidance on stretching and mobility exercises for my hips.
Overall, I found this article informative and practical. It provided a clear explanation of why hip mobility is crucial for proper squat technique and introduced a simple test to assess hip flexion. I’m looking forward to the next part where it delves into specific ways to improve hip mobility.
Just to make sure I understood everything, let me summarize the key points:
– Stiff hips can limit squat depth and lead to improper form and potential injuries.
– Hip flexion and internal rotation are important for full-depth squats.
– The Thomas test is a useful tool to assess hip flexion mobility.
– Observing the relaxed leg during the Thomas test can reveal tightness in hip flexors, quads, or iliotibial band.
– Asymmetries in hip mobility between legs are significant and should be addressed.
– Future articles will cover how to identify and correct mobility issues to improve squats.
I think that covers the main takeaways. Now, I’ll try to perform the Thomas test myself and see how I do. Maybe I’ll ask a friend to help me observe and note any issues. If I find any mobility restrictions, I’ll be eager to learn about the corrective exercises in the upcoming parts of the series.
Thanks for the insightful article, Dr. Aaron Horschig and Dr. Kevin Sonthana. I’m learning a lot from this series on squat technique and mobility.
**Final Answer**
To provide a structured response to the question, let’s break it down into its components. The question is: “How do you solve a quadratic equation by completing the square when the leading coefficient is not one?”
First, I need to recall what a quadratic equation is and what it means to complete the square. A quadratic equation is of the form \( ax^2 + bx + c = 0 \), where \( a \), \( b \), and \( c \) are constants, and \( a \neq 0 \). Completing the square is a method to solve such equations by transforming them into a perfect square trinomial.
The general steps to complete the square when the leading coefficient is 1 are:
1. **Isolate the constant term**: Move the constant term \( c \) to the other side of the equation.
2. **Prepare the perfect square**: Take the coefficient of the \( x \) term, divide it by 2, and square it.
3. **Add and subtract this value**: Add this square to both sides of the equation to maintain equality.
4. **Factor the perfect square trinomial**: The left side should now be a perfect square trinomial, which can be factored into \( (x + \text{some value})^2 \).
5. **Solve for \( x \)**: Take the square root of both sides and solve for \( x \).
However, the question specifies that the leading coefficient is not one, which adds an extra step to the process. Let’s consider an example equation to illustrate this:
\[ 2x^2 + 7x + 3 = 0 \]
Here, \( a = 2 \), \( b = 7 \), and \( c = 3 \).
**Step 1: Factor out the leading coefficient from the first two terms**
Since the leading coefficient is not one, I need to factor it out of the first two terms to make the coefficient of \( x^2 \) equal to one. This will help in completing the square more easily.
So, factor out 2 from \( 2x^2 + 7x \):
\[ 2(x^2 + \frac{7}{2}x) + 3 = 0 \]
**Step 2: Prepare the perfect square inside the parentheses**
Now, inside the parentheses, we have \( x^2 + \frac{7}{2}x \). To complete the square, we take half of the coefficient of \( x \), square it, and add it inside the parentheses. Remember to subtract the same value outside to maintain equality.
Half of \( \frac{7}{2} \) is \( \frac{7}{4} \), and its square is \( \left( \frac{7}{4} \right)^2 = \frac{49}{16} \).
So, add and subtract \( \frac{49}{16} \) inside the parentheses:
\[ 2\left( x^2 + \frac{7}{2}x + \left( \frac{7}{4} \right)^2 – \left( \frac{7}{4} \right)^2 \right) + 3 = 0 \]
**Step 3: Simplify the equation**
Distribute the 2 into the parentheses:
\[ 2\left( x^2 + \frac{7}{2}x + \left( \frac{7}{4} \right)^2 \right) – 2 \cdot \left( \frac{49}{16} \right) + 3 = 0 \]
\[ 2\left( x + \frac{7}{4} \right)^2 – \frac{49}{8} + 3 = 0 \]
Convert 3 to eighths to combine the constants:
\[ 3 = \frac{24}{8} \]
So,
\[ 2\left( x + \frac{7}{4} \right)^2 – \frac{49}{8} + \frac{24}{8} = 0 \]
\[ 2\left( x + \frac{7}{4} \right)^2 – \frac{25}{8} = 0 \]
**Step 4: Solve for \( x \)**
Now, isolate the squared term:
\[ 2\left( x + \frac{7}{4} \right)^2 = \frac{25}{8} \]
Divide both sides by 2:
\[ \left( x + \frac{7}{4} \right)^2 = \frac{25}{16} \]
Take the square root of both sides:
\[ x + \frac{7}{4} = \pm \sqrt{ \frac{25}{16} } \]
\[ x + \frac{7}{4} = \pm \frac{5}{4} \]
So,
\[ x = -\frac{7}{4} \pm \frac{5}{4} \]
This gives two solutions:
1. \( x = -\frac{7}{4} + \frac{5}{4} = -\frac{2}{4} = -\frac{1}{2} \)
2. \( x = -\frac{7}{4} – \frac{5}{4} = -\frac{12}{4} = -3 \)
Therefore, the solutions are \( x = -\frac{1}{2} \) and \( x = -3 \).
**Alternative Approach: Normalize the Equation**
Another way to approach this is to divide the entire equation by the leading coefficient to make the coefficient of \( x^2 \) equal to one. Let’s see how that works with the same equation:
\[ 2x^2 + 7x + 3 = 0 \]
Divide the entire equation by 2:
\[ x^2 + \frac{7}{2}x + \frac{3}{2} = 0 \]
Now, complete the square for \( x^2 + \frac{7}{2}x \). Half of \( \frac{7}{2} \) is \( \frac{7}{4} \), and its square is \( \left( \frac{7}{4} \right)^2 = \frac{49}{16} \).
Add and subtract \( \frac{49}{16} \) to the equation:
\[ x^2 + \frac{7}{2}x + \frac{49}{16} – \frac{49}{16} + \frac{3}{2} = 0 \]
\[ \left( x + \frac{7}{4} \right)^2 – \frac{49}{16} + \frac{3}{2} = 0 \]
Convert \( \frac{3}{2} \) to sixteenths:
\[ \frac{3}{2} = \frac{24}{16} \]
So,
\[ \left( x + \frac{7}{4} \right)^2 – \frac{49}{16} + \frac{24}{16} = 0 \]
\[ \left( x + \frac{7}{4} \right)^2 = \frac{25}{16} \]
From here, it’s the same as before:
\[ x + \frac{7}{4} = \pm \frac{5}{4} \]
\[ x = -\frac{7}{4} \pm \frac{5}{4} \]
Again, the solutions are \( x = -\frac{1}{2} \) and \( x = -3 \).
**Conclusion**
Both methods effectively complete the square for a quadratic equation with a leading coefficient not equal to one. The first method involves factoring out the leading coefficient, while the second normalizes the equation by dividing by the leading coefficient. Both approaches lead to the same solutions and demonstrate the process of completing the square in a clear and detailed manner.
**Final Answer**
\boxed{x = -\dfrac{1}{2} \text{ and } x = -3} https://wheelie-life.org
Nice breakdown of hip mobility. Seriously, people ignore this part too often. Stiff hips mess up everything, not just squats. The Thomas test is a game changer—everyone should try it.
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Great tips on hip mobility! It reminds me of how solving puzzles in games like pixel flow guide requires flexibility and strategy to navigate tricky levels. Thanks for sharing this helpful info!
How to Screen Hip Mobility
Posted on December 1, 2015 by ahorschig
For the past few weeks, we have discussed in detail on how the mobile ankle is crucial for the perfect squat technique. Today, we’re going to skip the knees for now and move onto the hips. This is another area of the body that tends to develop stiffness. A sedentary lifestyle and excessive sitting are a couple reasons for why we develop stiff hips. Limited range-of-motion at the hips can limit our ability to squat to full depth. Most of us could benefit from working on our hip mobility issues.
This article is very useful and clearly explains the importance of hip flexibility for squat technique.
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