Hip Capsule: the key to unlock a Deep Squat - Part 1

I have a confession to make- as a Physical Therapist - it took me years to give any respect and interest to Hip Internal Rotation. I wish I knew then, what I know now. So I have to share it with you: Improving your hip internal rotation increases your hip mobility at the bottom of the deep squat. 

Here’s why:

When go into a a squat, the ball of the hip joint has to:

1. Externally rotate

2. glide down and back into the hip CAPSULE

This is where hip and pelvis biomechanics really matter to get into a squat past 90 degrees!

The Posterior Capsule has to be able to accept the ball joint. That means if the posterior capsule of the hip is TIGHT, the ball has to slide UP instead of down to compensate. If the ball has to slide UP- that will feel like a PINCH! No good and no fun. This is termed a HIP IMPINGEMENT. And trust me - you don’t want it. And if you have it/had it - you KNOW that is a NO BUENO. 

Common Compensations for a capsule that is tight to avoid the hip pinch:

1. knees excessively go out during a squat

2. Low back arches on the way down

3. ‘Buttwink’ or butt curves under at the bottom of the squat

These compensations lead to knee and back pain, especially when loaded with weight.

A Hip capsule that is limited in flexion (movement of the thigh going towards chest like in a squat) will tend to also be limited in Hip Abduction (leg going away from center of body) and Hip Internal rotation (the ability of the thigh to spin internally). 

So what to do with all this information???

Train BOTH external AND internal rotation of the hip. 

A lot people (including my past self) would focus on stretching Hip external rotation as much as possible for a deeper squat- and overlook the internal components. 

Having to train others (and myself) into INTERNAL HIP rotation - I kid you not- unlocks the deepest squats - without the compensations. And for some- can deep squat completely parallel. 

A few things to note:

Hip anatomy is the most varying structure in the human body from human to human. So some are born with hips that are just easy to squat, and others have to work for it. And some many never be able to get to a full deep squat parallel, but can with a partial external rotation. 

So how can YOU start improving your Hip Joint accessibility into the hip capsule?

I will show you how! Follow into Part 2 of this series in my next blog, you will learn:

3 Joint Mobilizations + 3 Exercises to improve your Hip Capsule.

That’s all for now!

xx-Christa Ordonez, PT, DPT