Hip Capsule: Part 2 - Ways to improve your hip capsule and deep squat

Welcome to Part 2 of this Hip Capsule Series.

I will show you ways you can self mobilize and exercise your hip joint to improve hip flexion, and deepen into the hip capsule.

I have personally benefited from this training, and used it on my patients and clients as well! So why not share it with you!

A tight hip capsule can present itself as a:

1. Hip shift away from the tight side during a squat

2. A hip pinch in the front of hip - during a squat or any bending

3. A restriction and inability to get knee chest

4. Difficulty with a squat lower than 90 degrees

I have 2 videos that are designed for you to follow along! So grab you mat and heavy resistance band- and join me on the floor.

First Video- Self mobilization techniques to improve the Hip capsule and gain a Deeper Squat:

1. Caudal Glide

2. Lateral Glide

3. Posterior Glide

Follow along here!

Second Video- Exercises to train Hip internal rotation to gain a Deeper Squat:

1. 90/90 Hip mobility Position

2. Assisted and active assistive IR lift offs

3. W sit or wide legged child’s pose

Follow along here!

Be sure to mobilize and train both sides!!

I recommend using your gained range of motion after these videos by performing 5-10 deep squats after, or carry out your ‘leg day’ routine.

If you find yourself unsure or uncomfortable in any way- be sure to reach out to me or your local Movement Specialist!

Stay Strong and Mobile my friends!

xx- Christa Ordonez, PT, DPT