Why Do Your Hips Shift In A Squat?
Sep 13, 2024
One of the most popular exercises that you will find in any kind of fitness, strength and/or rehabilitation program is the squat.
The squat is a movement that is fundamental to human movement across cultures and generations.
Our ancestors would use this as a position to perform numerous tasks.
We have regressed from an evolutionary perspective because of societal comforts where some people don’t even know the basics of how to perform the movement.
For this reason, and many others, we see many compensations become apparent in our execution of the squat, one of which is the hip shift.
Let’s break down why this happens:
Picture watching someone squat with their back towards you. As they descend, their hips begin shifting towards the right, putting more weight on their right foot.
Sometimes in this scenario, you may see a left knee moving outwards (abduct).
This shift and abduction of the leg happen because the left hip is missing flexion and internal rotation.
Once we hit our max range of hip flexion and internal rotation on that side, we begin shifting to the other side.
A squat that is apparently symmetrical is happening because of the cancelling out of the shifts.
Both sides eventually max out on hip flexion and internal rotation but there is no shift as they are balancing each other out.
When we see this shift happen in the early ranges of the squat, this determines the extent of limitation in that left hip.
There is nothing inherently “bad” with this shift, but it provides us with information as to what may be happening at the hip
Programming For Hip Shifts
Our goal in this case is to improve hip internal rotation and flexion in the left hip to minimize the shift so we are able to shift into each side at the right time.
An example of an exercise that could accomplish this is a Supine Right Hip Extension With Reach: Click Here For Video
In this exercise, we are essentially pushing ourselves from right to left by pushing into the wall with the right leg.
The left leg being marched is the side that I would be turning towards, which is perfect for someone who shifts away from the left side.
You can also see in the video that by reaching the right arm, my chest begins to turn to the left, further helping with the rotation.
If we wanted to do a squat variation, we could do something like this Wide Stance Squat With Right Arm Hold: Click Here For Video
By holding the weight in the right arm, I make that side heavier so that when I stand-up from the squat, it will lead to my body again pushing from right to left.
These two exercises won’t work for everyone but the principles will remain the same.
By understanding the underlying mechanisms of how these movements work will allow you to pick the right exercise at the right time.
If you want to learn more about the concepts, compensations and programming as relates to movements like these, then join our EVOLVE Biomechanics Mentorship !
Keep Moving,
Alex