Lower extremity mobility, stability, postural control, and pelvic and core stability are necessary for safe deep squatting performance.
In cases of difficulty with a deep squat, this exercise can help: maintain the position while holding onto a stable support, then slowly move knees in and out from the center line. This movement alternates between internal and external hip rotation while maintaining deep flexion. This oscillatory movement between internal and external rotation stimulates the nervous system to accept a broader range of hip joint positions within a closed kinetic chain. In practice, this increases the number of motor options available to the neuromuscular system in this specific deep squat position.
Squat depth was significantly and negatively correlated with the passive range of motion (ROM) of the hip internal rotation, so hip rotation is a key factor influencing both the effectiveness and range of a deep squat. When the posterior hip structures, such as the posterior capsule and lateral rotator are stiff or shortened, the femoral head does not glide posteriorly, leading to limited hip flexion and, consequently, reduced squat depth. [1] [2] Deep hip flexion during squatting requires simultaneous external rotation to prevent femoroacetabular impingement (FAI). [3]
Mobilization exercises targeting internal and external hip rotation in a deep squat position enhance proprioception and increase variability in motor patterns. This helps reduce protective stiffness triggered by the nervous system (known as neuromechanical guarding) [4]
Regular use of rotational mobilizations at the hip while in a deep squat position improves rotational capacity within a closed- chain context, reduces compensations in the lumbar spine and knees, increases the nervous system’s “permission” to remain in deep hip flexion.
Showing the nervous system that hips can handle various rotation angles, will introduces more movement options for the body, ultimately making the deep squat position feel more natural and comfortable.
Further information on another common deep squat issue is available here: Butt wink
- Kim, Si-Hyun, i in. „Lower Extremity Strength and the Range of Motion in Relation to Squat Depth”. Journal of Human Kinetics, t. 45, April 2015, s. 59–69. PubMed Central, https://doi.org/10.1515/hukin-2015-000
- Sahrmann, Shirley, i in. „Diagnosis and treatment of movement system impairment syndromes”. Brazilian Journal of Physical Therapy, t. 21, nr 6, November 2017, s. 391–99. ScienceDirect, https://doi.org/10.1016/j.bjpt.2017.08.001
- Kerbel, Yehuda E., i in. „Epidemiology of Hip and Groin Injuries in Collegiate Athletes in the United States”. Orthopaedic Journal of Sports Medicine, t. 6, nr 5, May 2018, s. 2325967118771676. DOI.org (Crossref), https://doi.org/10.1177/2325967118771676
- Hodges, Paul W., i Kylie Tucker. „Moving Differently in Pain: A New Theory to Explain the Adaptation to Pain”. Pain, t. 152, nr 3 Suppl, March 2011, s. S90–98. PubMed, https://doi.org/10.1016/j.pain.2010.10.020