Squat Mobility for Athletes

Edited by: Danielle Abel

Squats are one of the most foundational movements in strength training, but limited hip mobility can make achieving depth, maintaining good posture, and avoiding compensation patterns challenging. If tight hips are restricting your or your client's squat, the good news is that a combination of mobility drills and smart modifications can help you move better and squat stronger.

Why Hip Mobility Matters in Squats

The hips are the powerhouse of the squat. Adequate mobility in the hip joint allows for proper depth, knee tracking, and torso positioning. Without it, compensations such as excessive forward lean, knee cave, or difficulty achieving parallel depth can occur. Improving hip mobility not only enhances squat mechanics but also reduces injury risk and improves overall performance.

Allows for Proper Depth & Mechanics

• A deep squat requires significant hip flexion (bringing your knees toward your chest) and hip external rotation (allowing the knees to track outward). If mobility is limited, your depth will be restricted, and you may struggle to maintain an upright torso
• Poor hip mobility can lead to compensations like excessive forward lean or difficulty maintaining balance, making squatting less efficient and more taxing on the lower back

Prevents Compensations & Reduces Injury Risk

• When hip mobility is lacking, the body will compensate elsewhere—often by increasing stress on the lower back, knees, or ankles.
• Common compensations include:
  • Lower Back Rounding ("Butt Wink") – When tight hips prevent full depth, the lower back may round to compensate, increasing stress on the spine
  • Knee Cave (Valgus Collapse) – Limited hip external rotation strength or mobility can cause the knees to cave inward, which stresses the knee joints
  • Heel Rise & Forward Lean – If hip mobility is restricted, lifters may unconsciously shift their weight forward, causing the heels to lift off the ground or leading to excessive torso lean

Improves Force Production & Strength Potential

• Proper hip mobility allows for greater muscle activation of the glutes, hamstrings, and quads, maximizing strength and power output
• A deep, stable squat engages more muscle fibers, leading to better strength gains and improved movement efficiency over time
• Athletes who improve their hip mobility often notice increased explosiveness, whether in squats, jumps, or sport-specific movements

Enhances Joint Health & Longevity

• Squatting with poor hip mobility over time can lead to joint wear and tear, especially in the hips and knees.
• Improving hip mobility helps reduce joint stress, ensuring squats are performed with a full range of motion without placing unnecessary strain on surrounding structures.

Joint Actions Required for Squatting

To optimize squat mobility, three key aspects of hip function must be addressed:

• Hip Flexion: The ability to bring the knees toward the chest without restriction. Limited hip flexion reduces squat depth and forces compensations.
• Hip External Rotation: Allows the knees to track outward, preventing knee valgus and improving stability in the bottom position.
• Hip Abduction: The ability to move the legs away from the midline, which helps maintain proper knee positioning during the squat.

Common Biomechanics Issues in Squats

Understanding the biomechanics of the squat can help pinpoint why someone might struggle with depth or stance positioning. Here are a few common issues and what they mean:

Femur Length & Pelvic Anatomy

Individual anatomy plays a huge role in squat stance and depth. People with longer femurs relative to their torso often find it harder to stay upright and may need a wider stance. Similarly, variations in hip socket depth and femoral rotation can affect whether a narrow or wide squat stance feels natural.

Tension in the Hip Capsule

A restricted posterior hip capsule can make it difficult to externally rotate the hips, limiting depth and forcing compensations such as excessive pronation of the feet or hip impingement sensations.

Poor Ankle Mobility

Limited dorsiflexion in the ankle can cause excessive forward torso lean, making it difficult to squat to depth without compensating. This often forces the heels to lift off the ground, shifting the weight forward and increasing stress on the knees and lower back.

Hip Mobility Drills for Better Squats

To unlock better squat depth and positioning, incorporating specific mobility exercises into your routine can be a game-changer. Here are some effective drills:

Posterior Hip Capsule Stretch

Why it Helps: Improves deep hip flexion and reduces tightness in the posterior hip. How to Do It:

• Starting Position:
  • Get into a quadruped position (on hands and knees).
  • Bring one knee forward toward your hands and angle it slightly across your body (like a modified pigeon pose).
  • Keep your shin at an angle (not necessarily parallel to your hips).
• Apply the Stretch:
  • Shift your weight slightly toward the outside of your hip (away from the midline) to feel a stretch deep in the back of your hip.
  • Keep your back straight and chest tall as you lean forward slightly.
  • You should feel a stretch in the glute and deep within the hip joint.
• Hold & Breathe:
  • Hold the position for 20-30 seconds, taking deep breaths to relax into the stretch.
  • Perform 2-3 rounds per side.

Lower Glute Max Soft Tissue Mobilization

Why it Helps:
The lower glute max can become tight and restrict hip mobility, especially at the bottom of a squat. Mobilizing this area helps improve hip flexion and reduces stiffness that can limit depth.

How to Do It:

• Use a Foam Roller or Lacrosse Ball:
  • Sit on the floor and place a foam roller or lacrosse ball under one side of your glutes
  • Cross the ankle of the working leg over your opposite knee to expose more of the glute
  • Lean slightly toward the side being mobilized to target the lower portion of the glute max
• Find a Tight Spot:
  • Slowly roll forward and backward or side to side over the ball or roller
  • If you find a tender or tight area, pause and hold pressure on that spot for 20-30 seconds
• Apply Active Mobilization:
  • While maintaining pressure on the tight area, slowly flex and extend your knee to encourage deeper soft tissue release
  • Another option is to internally and externally rotate your hip (by rotating your thigh inward and outward) while maintaining contact with the ball or roller
• Repeat as Needed:
  • Spend 1-2 minutes per side, focusing on areas of tightness.
  • Perform before your squat session as part of your warm-up or after training for recovery.

Squat Modifications While Improving Hip Mobility

While working on mobility, modifying your squat setup can help you continue training effectively. Here are some adjustments to consider:

Elevated Heels (Heel Wedges or Weight Plates)

Why it Helps: Reduces the demand on ankle and hip mobility, allowing for a more upright torso. How to Do It:

• Place small weight plates or squat wedges under your heels.
• Perform your squats as usual, aiming for full depth.

Adjusting Stance Width

Why it Helps: A slightly wider or narrower stance may feel more natural based on your hip anatomy. How to Do It:

• Experiment with different stance widths to find the position that allows for the most comfortable depth without compensation.

Box Squats

Why it Helps: Reinforces proper squat mechanics without forcing excessive depth beyond your current mobility limits. How to Do It:

• Sit back onto a box at a controlled depth and stand up with power.
• Gradually lower the box height as mobility improves.

Using a Safety Bar or Front Squat Variation

Why it Helps: Reduces forward torso lean, making it easier to maintain good squat posture. How to Do It:

• Use a safety squat bar or front squat position to keep the weight distribution more upright.

Improving hip mobility for squats takes time, but with consistency, you’ll notice better depth, stability, and overall strength. Incorporate mobility work into your warm-up and cool-down routines while modifying your squat technique as needed.

Over time, you’ll unlock a more efficient and pain-free squat pattern that translates to better performance in and out of the gym.

Free Resource Available

Ready to learn more about mobility? Our Free Hip Mobility Masterclass goes even deeper than we've gone here and is available to watch right now by clicking here.