How to Fix Hip Mobility With Squats

Hip mobility refers to your ability to move your hip joints freely without pain or restrictions. It allows you to move in a variety of directions and movement patterns without feeling like a tight rubber band. The squat is one of these patterns that you often perform daily, whether you're training at the gym or picking up a heavy object off the ground. If you have limited hip mobility, you won't be able to squat low or maintain balance, which can increase your risk of injuries. Physical therapist Gray Cook, author of "Athletic Body in Balance," recommends that you first learn to weight shift and breathe properly before you perform a squat by using a series of warmup exercises.

Things You'll Need

  • 3-foot-long half foam roller
  • Yoga block
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Instructions

  1. Toe Touch Progressions

    • 1

      Stand on top of a 3-foot-long half foam roller with your heels on the floor and your toes and the ball of your feet on the roller. Place your feet together, inhale and raise your hands overhead.

    • 2

      Exhale as you slowly bend forward to touch your toes with your fingers or hands. Bend your knees slightly if you cannot touch your toes. Hold this position for one deep breath as you relax your lower back. You should feel a stretch in your calves, hamstrings and lower back, and your weight should be shifting toward your toes.

    • 3

      Inhale as you roll your body up slowly to the starting position. Perform six to eight reps.

    • 4

      Stand with your heels on top of the foam roller with your feet together and your toes and the balls of your feet on the floor. Inhale as you raise your hands overhead.

    • 5

      Exhale slowly as you bend forward to touch your toes, shifting your heels slightly toward your heels. Hold this position for one deep breath.

    • 6

      Inhale as you slowly roll your body up to the starting position. Perform six to eight reps.

    Deep Squat Progression

    • 7

      Stand with your feet about shoulder-distance apart with your heels on top of the foam roller and your toes and the balls of your feet on the floor. Place a yoga block between your feet on the floor near your big toes.

    • 8

      Inhale and raise your arms overhead. Exhale slowly as you bend forward to put your palms on the yoga block. Shift your weight slightly onto your heels as you hold this position for one or two deep breaths.

    • 9

      Inhale deeply and exhale slowly as you lower your buttocks to the floor, which brings your torso in an upright position. Keep your palms on the block and your shoulders away from your ears to avoid hunching. Your elbows and your knees should be slightly pressing against each other. Hold this deep squat position for five to six deep breaths as you continue to gently press against the yoga block.

    • 10

      Inhale as you raise your arms over head. Exhale as you stand straight up by pressing your heels into the roller, extending your legs and hip into the starting position. Perform four to six reps.