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 is an incredibly detailed and helpful breakdown of hip mobility! Squatting with proper mechanics really comes down to understanding the root cause of our physical limitations, rather than just treating the symptoms. It’s fascinating how interconnected the body is. Just as we need to diagnose and “fix” our physical joint mobility to perform optimally, I’ve found it equally important to understand our deeper functional and energetic alignment. Lately, I’ve been using a Destiny Matrix Health Chart to map out and understand my personal energy flow and mind-body connection. Combining this holistic insight with solid physical mechanics like what you teach here has been a total game-changer for my overall well-being. Thank you for such an educational post!
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This post is a lifesaver! I’ve been struggling with my squat depth for months and never realized my hip stiffness was the main culprit. That screen you shared is super easy to follow—definitely going to add these mobility drills to my morning routine.
As a developer, I spend way too much time hunched over a desk, which kills my hips. I’ve actually been using some automation tools I found on ShipGrowth to streamline my workflow so I can spend less time at the computer and more time working on my mobility. Thanks for the great tips!
Great insights on assessing hip mobility and understanding how limited movement can affect squat performance and injury risk. The explanation of the Thomas test makes it much easier to identify mobility restrictions. Just like accurate movement screening improves athletic performance, Construction Estimating plays a similar role in building projects by identifying potential issues early and ensuring better planning and efficiency.
This is a very informative explanation of hip mobility and why proper screening is essential for safe and effective squat performance. The step-by-step description of the Thomas test makes it easier for readers to understand how to identify mobility restrictions. Clear guidance like this is valuable, just like Construction estimating services help professionals plan projects accurately and avoid costly mistakes.
A very helpful breakdown of hip mobility and the importance of screening before improving performance. The explanation of the Thomas test is simple and practical for anyone wanting to understand movement limitations. Clear guidance like this makes learning easier much like Construction estimating services simplify project planning by providing accurate insights before the real work begins.
This article explains hip mobility and the Thomas test in a very clear and practical way. Understanding movement limitations before training is extremely important for preventing injuries and improving squat performance. Detailed assessments like this remind me of Lumber Takeoff Services, where careful analysis and accurate measurements are essential before starting any construction project.
This is an incredibly detailed and helpful breakdown of hip mobility! Squatting with proper mechanics really comes down to understanding the root cause of our physical limitations, rather than just treating the symptoms.edit text in image seamless
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I totally agree with this! Focusing on hip mobility has made a massive difference in my squats. For anyone struggling, this is a must-read. Keep up the great work!
This was a really helpful breakdown of the Thomas test. I’ve been struggling with my squat depth lately, so I’ll definitely give this screen a try. Looking forward to next week’s post on how to fix these restrictions!
Interesting point about how stiff hips can make your knees cave in during a squat. Definitely going to try that Thomas test. For a fun break from mobility work, check out wiki trading cards.
This article nails why hip mobility matters for deep, safe squats and gives you a super simple test to prove it.
Love how they start with assessment (Thomas test) instead of random stretching—you actually figure out why your squat breaks down.
If your knees cave in or your low back rounds in a squat, this is a must‑read breakdown of what stiff hips are really doing to your form.
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Great article! By the way, I’d recommend checking out GPTProto (https://gptproto.com/).
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This is a helpful reminder about the importance of hip mobility. I’ve been trying some of these screening tips, and it’s interesting how sitting too much can really tighten things up. I also found this tool that helps assess AI-generated content’s authenticity: zerogpt.plus.
Great tips on hip mobility! Stiffness there can really affect movement. By the way, when sharing fitness tips online, I use a text to bold generator to highlight key points in my posts—makes them stand out more!
Great resource for identifying hip mobility limitations—especially important since poor hip mobility can mask or exacerbate other movement compensations, including altered breathing patterns and autonomic stress responses. Interestingly, many clients with restricted hip flexion also show elevated resting heart rates or delayed HR recovery post-movement—signs that nervous system regulation may be involved. If you’re assessing mobility but haven’t yet tracked how your body *responds* physiologically during or after screening, consider pairing movement tests like the Thomas test with real-time heart rate monitoring. At HeartRateTap (https://www.heartratetap.com/), we offer quick, camera-based heart rate detection—ideal for observing autonomic shifts before/after mobility drills. Worth exploring for a more holistic squat assessment.
This is a great article on hip mobility! Understanding how to screen for limitations is key for improving squat performance. For those interested in tracking their physical performance and understanding its impact, an Online BAC Calculator can be a useful tool to estimate physiological responses.
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I liked the point you made about this topic. Thanks for sharing a practical perspective on it.
“Essential read for understanding the critical role of hip mobility in squat technique and injury prevention, highlighting the importance of targeted exercises for optimal performance and stability.”
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This was a really helpful breakdown of hip mobility and how it impacts squat technique. I like how the article explains that limited hip movement can lead to issues like knees collapsing inward or the lower back losing stability — things many people don’t even realize are connected. The Thomas test is also a great simple way to check for imbalances or tightness. Reading content like this always makes me more aware of movement quality. Sometimes after workouts, I also unwind with simple creative activities like browsing printable coloring pages on ZdarmaOmalovanky.com.
The Thomas test really opened my eyes to my hip mobility issues. I tried it while lying on my bed and noticed how my legs didn’t quite reach my chest. It’s amazing how this simple test from Squat University can highlight such important details. Now I’m curious if my daily coffee breaks could be a factor in my stiffness.
The Thomas test really opened my eyes to my hip mobility issues. I tried it while lying on my bed and realized I couldn’t pull my knee as close to my chest as I thought. It’s a bit scary how much sitting affects our bodies. I’m definitely going to join the openclaw club and work on this more during my coffee breaks.
Understanding the difference between soft tissue and joint restrictions sounds crucial for targeted improvement. I’m looking forward to learning more about differentiating these issues and applying the specific mobility exercises next week.
It’s interesting how hip asymmetries can easily go unnoticed but significantly impact squat performance and potentially lead to injuries, highlighting the importance of this assessment. I’m looking forward to next week’s discussion on differentiating soft tissue and joint issues.
really hit home about how much hip mobility impacts squats. I’ve been struggling with my squat depth, and the Thomas test sounds like a game-changer for figuring out why. Definitely going to try it! BTW, for anyone curious about cpm calculation, it’s pretty neat.
really nails how important hip mobility is for a good squat. I’m definitely going to try that Thomas test to see where I stand, especially since I’m always looking for ways to improve my kitchen ai workouts.
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I liked the point you made about this topic. Thanks for sharing a practical perspective on it
This is a fantastic and incredibly helpful article! I’ve been struggling with my squat depth for a while now, and it’s clear after reading this that my hip mobility is a major culprit. The screening methods you’ve outlined are straightforward and easy to implement, which is exactly what I needed. I’m looking forward to applying these to my routine and hopefully seeing some real progress. Thanks for breaking it down so clearly!
Great piece on hip mobility and the Thomas test! As the article mentions, limited hip range can really impact squat depth. Greate! Create Your Own [AI Video Maker](https://aivideomaker.ai)
Really digging into the hip mobility aspects after focusing on ankles—it’s all about comprehensive squat technique, can’t wait to see how this impacts my form!
Man, this hip mobility breakdown is exactly what my stiff joints needed. I’ve been overthinking my squat form for weeks! Honestly, there’s so much solid info here that I actually ran the text through https://testmyreading.com/ just to see if my brain could even process all these technical cues properly lol. Super helpful stuff, keep it coming!
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This hip mobility stuff is crucial, yet so overlooked. Just did the Thomas test and wow, my range was off. Check out this tool to transform your music therapy—you’ll be surprised how it can help with movement. AI Song Generator
The Thomas test is really eye-opening. I was just sitting on the couch, thinking about my squats, and realized how much hip mobility affects them. Bubble Letters, this site is a cool tool for checking progress. It’s amazing how simple tweaks can make a difference, right?
Hey, thanks for this! I’m always looking for ways to assess my hip mobility. It’s great you’re focusing on the hips, especially since you mentioned how stiffness there can limit movement. Looking forward to learning the screening techniques!
I’ve been dealing with tight hips from sitting all day at work, and it’s definitely affected my squat depth (mobility work has become essential). The hip circle test mentioned really opened my eyes – I had no idea my internal rotation was that limited on one side. Been doing the couch stretch and 90/90 drills for about three weeks now and finally starting to feel some improvement. It’s amazing how much hip mobility ties into overall movement quality. mobility work has become essential for my training routine.
Turns out my hips weren’t “tight,” they were just auditioning for a desk job for the last 10 years. Love the Thomas test explanation—simple, practical, and humbling. Also appreciate the reminder that squat problems don’t always start at the knees.
Man, this hip mobility stuff hit different. I’ve been struggling with my squat depth for months and couldn’t figure out why my knees were caving in. Turns out I probably have tight hip flexors from sitting at my desk all day — whoops. The Thomas Test explanation is super clear and easy to do at home with a friend. Already identified my left hip is way tighter than my right, which explains some knee pain I’ve been ignoring. Going to check out Part 2 next. Also, random tip — if you want to add some visual flair to your fitness posts, this upside down text generator is pretty fun: https://www.upsidedowntextgenerator.online/
Well done! The step-by-step breakdown was really helpful.
Really appreciate this detailed breakdown on hip mobility and squatting mechanics! These drills are so helpful for improving form and reducing discomfort. Also figured out it’s worth checking things like the Dunkin Donuts calories calculator after leg day.
The Thomas test really highlights hip mobility issues, just like Songless Game highlights musical gaps. I noticed my hip flexion wasn’t as good as I thought while lying on the bed. It’s a bit surprising how much our daily habits impact our body. Maybe I’ll try Songless Game during my coffee break to relax a bit.
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I completely agree with this screening process. If there are any physical problems, I will never engage in excessive exercise as it can harm my body Photos To Photos