Procaryote
Hip · Mobility

Deep squat for hip mobility

Deep squat for hip mobility, 3 sets, 8 repetitions, controlled range of motion

Illustration of the Deep squat for hip mobility exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Stand with feet shoulder-width apart or hip-width apart. Slowly bend the hips and knees while keeping the torso upright, lowering until approximately 90 degrees or within your comfortable range, slightly tilting the pelvis backward. Ensure heels stay on the ground, knees are aligned with the feet without collapsing inward, then rise back to standing by extending the knees and hips.

Tips: Keep the trunk stable and look straight ahead. Do not let your knees go past your toes and avoid lifting the heels. Control the movement to maintain your balance.

Progression: Gradually increase the depth of the squat or the number of repetitions as you feel comfortable and pain-free.

At a glance

Goal
Mobility
Level
Beginner
Equipment
None
Starting position
Standing, feet shoulder-width or hip-width apart
Clinical goal
Improve hip mobility
Also known as
deep squat, hip flexion squat, hip mobility squat

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.