Hip Mobility for Squats: How to Get Deeper and Move Better

The Squat Limiter

You want to squat deeper, but your body won't cooperate. Your heels rise, your back rounds, or you just can't get down there. The problem is often your hips.

Hip mobility is essential for squatting well. Without it, you compensate—and compensations lead to pain and limited progress.

The good news: hip mobility can be improved at any age with consistent work.

Hip Mobility for Squatting

Squatting requires:

Hip flexion: Ability to bring thigh toward torso. This determines how deep you can go.

Hip external rotation: Knees tracking over toes. Allows knees to stay out.

Hip abduction: Legs spreading apart. Needed for wider stances.

Internal rotation: Some is needed for proper hip mechanics, even in squats.

Most people are limited in one or more of these. Identifying your specific limitation helps target your work.

Quick Assessment

Hip Flexion Test

1. Lie on back

2. Pull one knee toward chest (other leg straight)

3. How close can you get without rounding lower back or lifting other leg?

4. Should be able to get thigh past 90 degrees

Hip External Rotation Test

1. Sit on floor, knees bent, feet flat

2. Let knees fall outward

3. How far do they go?

4. Compare sides

Hip Internal Rotation Test

1. Sit on chair, knees at 90 degrees

2. Keep knees together, swing feet outward

3. Should get 30-40 degrees

4. Compare sides

90/90 Test

1. Sit on floor

2. One leg in front (shin parallel to chest)

3. Other leg to side (shin parallel to your front leg)

4. Can you sit upright without leaning?

5. Switch sides and compare

Exercises to Improve Hip Mobility

Hip Flexion

Knee-to-chest stretch:

1. Lie on back

2. Pull one knee toward chest

3. Keep other leg straight on floor

4. Hold 30-60 seconds each side

Deep squat hold:

1. Hold onto support if needed

2. Squat as deep as possible

3. Let hips drop and relax

4. Hold 60-120 seconds

5. Shift weight around

Frog stretch:

1. On hands and knees

2. Spread knees wide, feet turned out

3. Rock hips back

4. Hold 60-90 seconds

External Rotation

90/90 stretch:

1. Sit in 90/90 position (front shin parallel to chest, back shin to side)

2. Sit tall, lean forward over front shin

3. Hold 60-90 seconds

4. Switch sides

Pigeon pose:

1. Front leg bent in front of you

2. Back leg extended behind

3. Square hips to front

4. Hold 60-90 seconds each side

Figure-4 stretch:

1. Lie on back

2. Ankle on opposite knee

3. Pull bottom leg toward chest

4. Hold 60 seconds each side

Cossack squat:

1. Wide stance

2. Shift to one side, bending that knee

3. Other leg stays straight

4. Go as deep as mobility allows

5. 8-10 reps each side

Internal Rotation

Internal rotation stretch:

1. Sit on floor, one leg bent in front, one bent behind

2. Lean toward the back leg

3. Feel stretch in outer hip

4. Hold 30-60 seconds each side

Book openers (for hips):

1. Lie on side, knees bent 90 degrees

2. Open top knee toward ceiling, keeping feet together

3. Then close and go other direction

4. 10-15 reps each side

Dynamic Mobility

Hip circles:

1. On hands and knees

2. Circle knee forward, out, back, in

3. 10 circles each direction each leg

Leg swings:

1. Hold support, stand on one leg

2. Swing other leg forward and back

3. Then side to side

4. 15-20 swings each direction

World's greatest stretch:

1. Lunge position

2. Plant hand inside front foot

3. Rotate other arm toward ceiling

4. Drop hip toward floor

5. 5-8 reps each side

Loaded Mobility

Goblet squat with pause:

1. Hold weight at chest

2. Squat to bottom position

3. Hold 3-5 seconds, push knees out

4. Stand

5. 8-10 reps

Squat to stand:

1. Hinge down, grab toes

2. Squat down, keeping hold of toes

3. Lift chest, straighten back

4. Stand up, maintaining hold

5. Repeat 8-10 times

Programming

Daily Mobility (5-10 minutes)

Pick 2-3 exercises targeting your specific limitations:

Pre-Squat Warm-Up

1. Hip circles: 10 each direction

2. Leg swings: 15 each direction

3. Deep squat hold: 60 seconds

4. World's greatest stretch: 5 each side

5. Goblet squat: 8-10 reps

Dedicated Mobility Session (15-20 minutes, 2-3x/week)

Work through all major hip movements:

Addressing Specific Issues

"I can't keep my heels down"

Often an ankle issue more than hip. See ankle mobility article. But hip flexion limitations also contribute—when hips can't flex enough, you fall forward.

"My knees cave in"

Weakness more than mobility. Strengthen glutes (clamshells, monster walks). Also work external rotation mobility.

"I get a pinch in the front of my hip"

Could be hip impingement (femoroacetabular impingement). Try:

"My back rounds at the bottom"

Hip flexion or hamstring limitation. Work on:

Realistic Expectations

Hip mobility takes time to improve:

Some limitations are structural (bone shape) and won't change. Work within your anatomy.

Consistency matters most. 10 minutes daily beats 60 minutes once a week.

The Bottom Line

Squatting deeper requires hip mobility in flexion, external rotation, and sometimes internal rotation. Assess where you're limited, target those areas, and be consistent.

Don't force depth you don't have the mobility for. Build the mobility, then earn the depth. Your squat—and your hips—will thank you.