Why Are My Hips Shifting When Squatting?
It’s a fairly complex question to answer in short form, but here are some of the most common reasons.
- Cuing the exercises – ensure you are mentally lining up to use both sides equally, it might be worthwhile doing some sets in barefoot to feel the weight distribution through the floor.
- Opposite side ankle mobility restriction – this is probably one of the most common reasons to shift
- Hip mobility – this could potentially be an issue, especially if there is a large difference from left to right
- Hip stability – an imbalance instability on one side could cause you to shift your load across to the opposite hip.
- Hip structure – we are not always symmetrical. You could have a hip structure, which means you cannot stay level through the squat. This could be the overall structure like retro or anti-inverted hip or more functional with the presence of a Femoroacetabular Impingement – FAI (cam or pincer).
- Not creating lateral tension into the floor – the squat is not just about knees forward and hips back. How you apply left to right (lateral) tension into the floor helps create a more level squat pattern.
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