Hip Mobility Drills to Improve Squat Depth, Reduce Pain, and Move Better

Hip Mobility Drills to Improve Squat Depth, Reduce Pain, and Move Better - Lewis Physical Therapy & Sports Rehabilitation

If you’re dealing with hip stiffness or hip pain that limits your squat, deadlift, or athletic performance, the issue often isn’t strength — it’s hip mobility and control.

The hips experience significant rotational and compressive stress during movements like squatting, sprinting, cutting, and lifting. When the hips can’t move or stabilize effectively, that stress gets redirected to either the hip or elsewhere — most commonly to the low back, SI joint. Over time, this leads to pain, pinching, and movement limitations.

Below are four hip mobility drills we regularly use with athletes and active adults to restore motion safely without aggravating symptoms.

🎥 Watch: Hip Mobility Drills to Improve Squat Depth & Reduce Pain

If hip stiffness or hip pain is limiting your squat, deadlift, or training performance, this video walks you through four proven hip mobility drills we use with athletes and active adults to restore motion without aggravating pain.

👉 Watch the full breakdown here:

1. Posterior Hip Capsule Mobilization

This drill targets the back side of the hip capsule, which is often restricted in people who feel “stuck” at the bottom of a squat.

Key cues:

• Small shift, not a pigeon stretch

• Feel it in the back of the hip/glute

• Avoid groin or SI joint discomfort

Prescription:
1–2 sets of 10 reps, 5-second holds

2. Banded Hip Extension Mobilization

This drill restores hip extension without forcing aggressive hip flexor stretching that often causes anterior hip pinching.

Key cues:

• Core engaged

• Light glute squeeze

• Upright torso

Prescription:
1–2 sets of 10 reps, 5-second holds

3. Inferior Hip Mobilization

Essential for achieving depth in squats by allowing the femoral head to sit lower in the socket.

Key cues:

• Band high in the groin

• Controlled rock back

• No pain or pinching

Prescription:
1–2 sets of 10 reps, 5-second holds

4. Lateral Hip Mobilization (+ Progression)

Helps athletes who feel restricted or asymmetrical during squats and lateral movements.

Progression:
Add a gentle internal rotation bias — without pain.

Prescription:
1–2 sets of 10 reps, 5-second holds

When Should You Use These Drills?

• Early rehab: Restore motion and reduce pain

• Maintenance: Integrate into your warm-up

• Post-training: Add a second set if needed

Hip mobility isn’t about forcing range — it’s about controlled, pain-free motion that supports strength and performance.

🗓 Ready to Get Back to Training Pain-Free? Book Your Evaluation Today

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🎙 Listen to This Episode on The Lewis Physical Therapy & Sports Rehab Podcast

Catch the full breakdown on hip mobility, squat mechanics, and injury prevention strategies.
🎧 Listen on Spotify:
https://open.spotify.com/show/4A6iBs0CzkAwSu9rUVPfGX?si=lrea2AaWQSy5USIT90KXhQ