How to Find Your Optimal Squat Width: Hip Anatomy and Mobility

anatomy hip rotation mobility Jun 21, 2022

Some assessment ideas:

1) Hip Flexion:

Lay on your back and test how far “in or out” (the degree of abduction) allows you the most hip flexion. ⁣

 
 

2) Hip External Rotation:

See picture. (Bring the foot in across)⁣

 
 

3) Hip Internal Rotation:

See picture. (Bring the foot out to the side)⁣

 
 

Let’s use my results as an example:

- Decent external rotation (ER)

- Very limited internal rotation (IR)

= Typical Retroverted Hip

(Tend to have less room in the front of the hip)

In general, people with a retroverted hip tend to squat with a wider stance and ride the outside of the foot more.⁣

 
 

 

Another example:

- Limited external rotation (ER)
- Decent internal rotation (IR)
= Typical Anteverted Hip

In general, people with an anteverted hip tend to squat with a more narrow stance.

 
 
 

Practical Application:

You don’t need to do “glute dominant” squats on Monday and heel elevated “quad dominant” squats on Wednesday. (Even if that’s “what worked” for your favorite IG fitness model….)⁣

Find a squat position that is comfortable to load...

And load it.

Disclaimer: This assessment is a good start, but you have to account for other variables like ankle dorsiflexion, thoracic extension, etc.


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