Why You Need Hip Internal Rotation to Squat
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- Опубліковано 22 кві 2017
- In this episode, Dr. Aaron Horschig explains why we need hip internal rotation & a simple way to improve that movement if lacking.
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Internal rotation allows your body to squat with a relatively straight forward foot (something ALMOST ALL of us you should be capable of with a bodyweight squat). If we're lacking hip internal rotation we find it leads to greater inclination for the knees to collapse in and the toes to spin out.
Blog about toes forward vs toes angled: squatuniversity.com/2016/06/1...
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Dr. Aaron Horschig is the founder of SquatUniversity.com. A physical therapist, coach, speaker, and author of 'The Squat Bible', Dr. Horschig is a certified strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association. He works with such athletes as international soccer players, MLB and NFL athletes, national-level Olympic weightlifters, and youth athletes.
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I really like that you got right to it. No nonsense, just go straight to the point. Love it!
Thank you Samuel! I appreciate it!
@@SquatUniversity how long does this problem usually take to fix?
Thankyou for making this 1:40 long. I had a question and it got answered. No gimmicks or excessive chat. Right to it. Thankyou!
Right
You're the best!!! simple, effective, humble and get to the point
thank you🎈your videos improve my running,sprint, walking and squats.
I do this stretch before I go to bed. No one showed me it, I just felt tightness and naturally starting doing it.
Glad to hear!
and how do you see the improvements in your squat now?
Well bully for you!! I just ignore my lack of mobility and just ego lift much heavier than I truly can. Whilst holding my breathe and having a deflated diaphragm. Sweet sweet back pain for me all day, every day.
My hips are naturally tight and inflexible so I have trouble getting out of the hole in my heavy squats. This stretching/squatting practice really helps me. 👍
Thanks for the tips Dr. Horshig! Love your instgram feed but this format great too.
I’ve got incredibly poor internal hip rotation and I suffer from the exact problems you stated when it comes to body weight squatting. Thank you very much for this video! It’s a game changer
Me also almost no internal hip rotation what should i do ??will this help??
I have the same problem
my right hip absolutely despises that stretch and tries to tell my brain that it's a "bad pain". but i think it might actually be a "good pain", borne from simple lack of stretching regularly, combined with right side dominance and piriformis and sciatic stuff; which is one reason i've been trying to do that stretch on a more regular basis. comparatively, my left leg and hip have no problem with that stretch, at all. no pain, no nothin', just that stretch feeling. thank you for the stretching tips!
You're very welcome - just make sure you're not pushing TOO FAR with that stretch. Always stay within a pain free zone
Big fan of your page ! As an Osteopath I can only dream of working with competent and passionated people like you for the sake of my patient !
Thank you for an amazing video!
Tried it and fixed my condition after one stretch...before I couldnt keep my feet straight and bend without my knees coming together..
Wow, this really helped me maintain a more parallel stance!
I'm so glad! Thanks for letting me know how it helped!
Perfect - thanks!
You're awesome man.
I've been trying hard to do the body weight squat, reading your tutorials and instagram stuff but can't seem to get down that far and have
front and side hip pain a lot. Love your work... I just want to get my body to do it safely without pain in the hips and lower back.
I know it's been a year but.. have you tried elevating your heals (etc put a book under them). Also record your attempt, you may spot the issue yourself, or get someone to have a look. Can you get down while holding onto something eg a door frame
Nice to see this. My anecdote: I got PFPS start from heavy squats in my left knee and went to a PT. He found I have 20-30 deg femoral IR in my right leg (kinda low) and less than 10 deg in my left leg (really bad), my PT thinks this was the cause of my bout of PFPS! I am improving my rotation and squatting again, but my knee is still not fully recovered enough to do fast ballistic stuff (power cleans, jerks, heavy non-paused squats still aggravate it)
It takes time to get back after an injury! Keep up the consistency to fixing the cause and the symptoms should eventually go away!
Thanks. It was getting better and I was up to some decent volume on squats painlessly, but a single easy powerclean has left me hurting for 2-3 days again. Back for another physio visit tomorrow. :(
Hope it goes well!
I also think this is the exact reason I have knee issues. Used to think it was bad hip external rotation. Going to try this. Thanks for sharing!
Fantastic. Thanks. 🙏👍
thanks for the video
awesome video
Thank you! 😊
You're welcome!
Here after seeing your recent video measuring internal and external rotation to find my internal rotation is poor! Quality content then, quality content now
I've been focusing on creating more external rotation and strengthening glutes because of lower back issues but after years of work I never once thought internal rotation could have helped
Hey doc I definitely miss internal rotation on my right hip. My foot flares/pronates even relaxed and these stretches help. Now it makes me wonder, wouldn’t that stretch activate external rotator muscles aswell, since the leg wants to go to a neutral position?
Your preparation is impressive.
I did 4 sets and have already noticed a 40% increase in mobility
nice one, doc 🤘🏼💂🏼
Thank you!
Thanks 👍
You're welcome!
Have you changed your stance on toe angle since this video? I know that’s a bit off topic of the vid but was curious since its 5 years old 😁
what workout did u do for those defined leg muscles especially the adductor longus patella plz reply haha nice video id be able to squat deep soon. thx
Since two years that i've trained first with squat and then with lunges with totally missing internal rotation i had to stop for months twice because my entire leg was compressed with pain stemming from the knee cap and the side of the knee joint, i released the vastus lateralis and therefore the compressive forces were gone, i'm now free of pain so i figured out that these exercises that i do are made in a poor set-up that makes the vastus lateralis kicks in too much and gets contracted, now i realise that this could be the problem, i need to have more internal rotation to engage more the entire leg and glute, what do u think about it?
Yes!! I found out that poor internal rotation of my left hip was the cause of my left glute not activating.
If you have bad hip internal rotation, the reason your feet turn outwards in a deep squat is because you need good hip internal rotation in order to have your knees stay close together.
You are the best doctor on the planet ❤
You're too kind!
One question,
Can a disbalance when squatting (Left knee higher than the right one) caused by broken ankle I had 9 months ago cause any future problems with spine (scoliosis)?
If yes, how can I stop that?
Thank you in advance
Do you mean will it cause scoliosis or make your current scoliosis symptomatic?
That or any other possible disproportional changes
Adam Basinski 🔑💯
Dam stiifler, quite the career change huh, lol great video brother
HI. WHAT ABOUT WHOSE WITH FEMORAL RETROVERSION? Thanks!!
When trying to keep my toes straight, I get a distinct pain in the knee. Feels like I could stretch or tear something if I continued. It just feels safer and more stabilizing on the knee to point toes outward. Any tips?
See his new videos now like how to squat for your anatomy. He no longer believes that we need to squat with our toes straight.
It seems like I have uneven external rotation . I can twist my right leg more than my left
My squat technique shows some hip shifting on my left side and some knee cave when the way gets heavy, and leads to nerve like pain on my whole leg mostly thigh area and feels so weak after squats.do you think that the pain occurs because of the uneven rotation ? Any suggestions why to fix it ? Thanks
I have femoral antiversion - a positive Craig test. I am GREAT at internal rotation. External rotation? Not so much. Can't even sit criss cross for very long. How do I barbell squat? Also, long femurs, knee valgus, tibias bent beneath the knees, and both feet suppinated. The personal trainers don't get it. They don't even know what femoral antiversion is. Will I ever be able to squat to parallel? I keep trying, but I am so frustrated.
Hay dr tanks for you video.
When i open spread with squat exercise How can I know what my target muscle is?
I follow you on instagram! love your work! (y)
I really appreciate it! Thank you so much for following!
But you mentioned in other videos that you need external rotation before the descend
You mean on the way up you need internal rotation
Also in the low bar squat its a bit uncomfortable to have your feet too straightforward so when performing low bar its normal to have less torque ?
Thanks
You need internal rotation (to a point) to allow for a relatively straight forward foot set up. You need external rotation torque to turn your glutes on and create stability.
And the position of your feet shouldn't change between the different lifts to drastically. I would play around with maybe a slightly wider stance to accommodate for the slightly more forward angled torso and see how that feels.
shouldn't we keep it stretched more than 10 econds in order to improve our mobility? Why I regularly read for times such as 1 to 3 minutes?
Gy dude 1-3 minutes is REALLY long for a stretch. 15 seconds of really thorough stretching is better
If you want to release a tight muscle - hold for 1-2 minutes. If you are really stiff, muscles only start to relax after 1 minute. If you will stretch for only 10-15 secs intensily, you can possibly make it worse, muscles may spasm more to protect themselves.
If you want to mobilize the joint, like he shows in this video - you don't need to hold for more than a few seconds.
what about hip external rotation? how important is that to your squat?
Great question - hip external rotation is very important as well. External rotation torque allows the gluten to kick on and maintain the knees in alignment with the feet. It also allows the femur to pass smoothly in the hip socket.
Thanks for the video. Quick question: Can you briefly explain what is happening in the hip joint in the squat? I understand external rotation but I'm still trying to understand internal rotation and the role it plays in squatting.
Great question - check out this video. ua-cam.com/video/EKLcJvoqzbQ/v-deo.html
But that's just this video?
I see what you did there xD
Squat University lol
Isn't it supposed to be hip external rotation preventing your knees from collapsing inwards? Why would you need hip internal rotation going down into the squat?
I’m 55 with recent insidious onset of internal rotation pain in my right hip. Should I do this in spite of/to help “rehab” that pain?
My question is, why not just toe your feet out? We know people have anatomical hip socket differences. Not all of us need to have the same squat stance. The optimal squat stance is the stance that allows you to activate both the major and minor muscle players required to achieve your squat when that shit gets heavy.
I'm still trying to figure-out what I need to do with my feet. Greg Everett advises the opposite of this video, as he claims straight feet will cause twisting of the connective tissues and injury. My anecdotal evidence supports this. However... I never get good quad stimulation from Squats with external rotation. This is puzzling since I believe I have the perfect Squatting physique (long torso + short femurs). I've also noticed that when I'm setting-up my stance with external rotation and I try to contract the quadriceps forcefully, they don't really respond. They do contract as I move out of external rotation and back to straight feet.
Hay i have a question please what the difference if i do squat with a close spread between little open spreading in the feet
Sth is apparently not consistent here, you say toes pointed out=poor technical position, the torque from the hips was greater with the toes pointed inwards, but i just read your article in which you say that on top of this weighted squat done with toes pointed out generate more force due to the abductors engagement. Which make me think:so in which position is generated a greater torque from the hips?. Moreover in the article you say that with toes inwards the squat is less deeper but after i did your stretch i am know able to go deeper, i on the contrary feel a block in the hips if i turn toes out
I get a stretch inside the leg when doing this, feels like it's the adductor and I get no stretch outside the hip. Am I doing it wrong? Any ideas on getting it right?
Would a problem with internal rotation also mean ankles coming off the ground?
Definitely hip mobility and ankle mobility issues are prominent in squat issues. So it could be related..
What if you feel like the sartorius while doing the dinamic stretch?
What about heavy high bar squats ? My squat feels better when my toes pointed 45 degrees out.
Good question! So when we barbell squat it is okay to turn the toes out slightly. However, most should have the ability to perform a bodyweight squat still with toes relatively forward. Here's an article that describes more: squatuniversity.com/2016/06/16/the-great-squat-debate-toes-forward-or-angled-out/
Hi, I have condromalacia, I have told not to squat, becauseit will be worst for me. Is that true ?? I have to stop squat for ever?? Or do 90 degrees squat?? Thanks a lot.
Damn you and your perfect squat. It’s like watching 5 year olds when they’re as mobile as Gumby
Hey doc, I follow you on Instagram and I've tried this. But somehow, I feel a stretch on the outside of my upper leg, near my hamstrings instead of my hip. Why is this the case and how I fix this so I feel it in my hips? Thanks in advance.
Hard to say without first doing a full evaluation. It could be that your stiffness in the hamstrings are a limiting factor. Try foam rolling that area out to remove some stiffness and then try this stretch after and see if that makes a difference.
Squat University I do have slightly tight hamstrings since I pay more attention to my quads. Thanks for the tip. I'll try foam rolling and see how it goes.
You're very welcome
Why do you need hip internal rotation instead of knee internal rotation?
Dawg no. Pelvis is in ER at any range of hip flexion that’s above about 120 degrees. In a deep squat we are actually in hip ER. Also, legs rotating out the side would be the body finding the EXTERNAL (not internal) rotation that it might be lacking. If the body lacks ‘external rotation at the hips’ then it will find a position that allows leveraging external rotation and that’s what is happening when the legs rotate out. Lastly, a passive stretch is neither a correct exercise selection nor enough stimulus for the body to make adaptations to.
If you lack hip ER mobility at deep hip flexion ranges then a more appropriate way to address the restriction would be select and implement a set of exercises to restore hip external rotation and then you gotta pick-regress-progress-rotate in/out a set of exercises that ensure progress.
How come there is no adductor University?
Still don't get the "why" behind internal rotation for squatting. Of Course, I can read it everywhre, but I can't see and understand, when exactly internal rotation is needed during a squat.
I got the exact same thing. I know it’s necessary, yet I can’t really visualize it in terms of biomechanics. I can’t sea any movement outside the sagittal plane.
when I try this I feel a blockage on the left side, which is also the side that I have pinching sensation on when deep squatting.
Then you are probably lacking in hip internal rotation on the left hip because the symptoms you described are the same when lacking internal rotation.
@@DavidBertossi If this were the case, would my right hip and glute be much tighter than the side that lacks internal rotation, because it feels like it's tight as hell on my right side.
@@TYRES1987 I am not qualified to give you counsel regarding this and i'd much rather you check that with a specialist, but i would only assume that since you lack internal rotation in the left hip, that your left leg is weaker so your right leg is compensating and getting tight due to being overworked.
@@DavidBertossi yea, that makes sense, thanks for the input
Yeah this is painful. There were times when I couldn’t move the knee inwards like this even for an inch. No doctor gave me any explanation or solution. It’s frustrating.
So is it bad form if i do my squats the other way? I mean, with my feet pointing out, its just that im more comfortable, i dont even move my knees inside
Ángel Martínez Palomares Dr. Horschig has several videos addressing this. if memory serves, he mentions in some videos that each individual person is affected by their genetics and the way their bones are structured, which could explain why your toes tend to turn outward. however, Dr. H always stresses the importance of improving in stretching and mobility within the given genetics and bone structure of each individual, mentioning in some of his videos that many athletes do not stretch and mobilize enough. all of his videos are so damned awesome and educational no doubt about it
I really appreciate the kind words! Like you said, its all about maximizing your potential. While there are many that have changes in their anatomy that warrant different toe out angles in their stance, In my opinion that doesn't mean we should neglect mobility/stability work as I rarely find anyone who has maximized their true potential in that area!
My Internal rotation is so uneven, right legs super tight and it's causing horrible back issues, the last 3 months I haven't been able to do a squat or deadlift at all I'm in so much pain!
Do standing hip circles sir you will be shocked
can I make it for a full minute (per side) ?
Thank you ..
Hmm.. This is tfl strethching??
I think so, and it may hit the piriformis as well depending on what is limiting the internal rotation
Is this why my feet turn out when I run
Why do you want the toes to point forward?
This blog answers that in detail: squatuniversity.com/2016/06/16/the-great-squat-debate-toes-forward-or-angled-out/
My hips are retroverted. I can't turn my feet straight without pain 😢😢
Bro this really work my knock knee???
If the knock knees is due to your anatomy this would not be a fix
How about if my whole leg alignment I have flat feet, knock knees and my hips and legs are weak I can’t barely squat deep at all or do frog stretch
Lacking internal rotation of maybe your feet are out because of femoral retroversion??
10 sec 10 reps each side
can the spinning of the feet happen due to anatomy of each person ??
You would think you would need more external rotation for a squat huh? 😅
What if your duck footed?
If you have a different type of anatomy like that, it will be normal for you to have a toe angle during the squat that accommodates your body.
rly now, i have tried it various times but i don't feel any stretch.
Try sitting with your back against a wall, put your feet shoulder with apart, and try to bring your knees together.
Doc, every single human being is different, how come you are saying that everyone has to squat the same way ?
I know I'm not supposed to judge a book by its cover, but this dude is a bean pole. Not to mention the internal rotation advice doesn't seem to be what the stronger lifters advise. On the contrary, external rotation creates a bunch more torque and stability.
This is simply not true
How so
@@biesman5 some people’s hips are anatomically going to have more external rotation and they’re going to achieve depth best with toes pointed out. That also doesn’t effect power output at all.
This works but do hip circles with it. Incredible how the one side felt so buggers when I did the circles. Thx m8