Fixing The Hip Shift In Your Squat
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- Опубліковано 29 вер 2024
- On today's video we discuss the infamous hip shift and how to address it. Hope this one helps you guys out!
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I watched the first couple minutes of this the other day and thought "This is a dumb video. Who does this?" Went to squat yesterday, made sure I was in front of a mirror, dropped down for my rep, went to stand back up...blatant hip shift. Now I'm back, humbled and hoping to learn how to fix it.
LMAOOO
I shift to the left.
@@rufushughes4331 same
ain't nothing wrong with it right if it only happens when going super heavy? i shift to the left at times when doing heavy reps..
@@IamLEGENDkb24 that’s when you find out what you have to work on.
Love the informational videos, you have so much knowledge!
That intro😂😂👌Your intros are getting a lot better btw👌👌 Love this channel a lot.
the intro had me dying
This video helped me come to a HUGE realization. I was wondering why I’ve been experiencing a hip shift toward my left side when it’s definitely not my stronger side. I also experience it in bodyweight squats, even if I go really slowly to try and correct it. Then I remembered that my left hip has always had more mobility than my right. When I was more flexible as a kid, I could easily do a split on my left side but couldn’t come nearly as close with my right (now I definitely can’t do either lol). I could also kick much higher with my left leg and generally was able to perform hip mobility-based movements better on my left side. Now that your video has helped me understand that it’s a hip mobility thing and not a technique/strength thing, I actually know what I need to do to correct it!
Visualize, with or without the mirror, your center. The belt morphs into a large accessory pointed in front of you. It keeps you centered.
I elongated my piriformis at the battle of the bay a year and 1/2 ago ((you were at that event)). It took forever to heal and now when I get above 300 pounds which isn't much I get hip shifts which can cause more injury. I'll try these strengthening techniques
Lovely teacher 😘
You are just awesome at explaining things. Great video.
Great information, however, please use a darker pen; brown or black as it will be easier to see the advise on the white board.
Thanks for that vid. Very informative. I will be asessing the reason for my shift :)
Im actually going to work on this over the next 3 months..thanks ...is there a similar video for shoulders?
Are we supposed to just ignore the hard flex with those off-whites?
... and... on top of all the excellent information... she writes well! 🖊 ✅
Good video
Good stuff, thank you Stefi!
Very helpful tips👌great content 👍 always
Wow.
THANKS
now i going to do 500 in squats,
i know
i can do it.
Eddie D I legit did that last night
@@slightgrinful i did 495 last monday
so now i going to try 500 tomorrow.
Eddie D heck yeah man, never settle never quit!
You said an injury how about one leg shorter than the other is there a technique for that I would really love to know
That shit is complete as fuck!!👌 Good job girl!👌 Nd btw, those glasses looks real good😘
I thought I saw Off Whites in another one of your videos. Gym flex
RPR before you do your pre- ex's for squats only takes 5 min would make a nice videos. Dave PTA
Stefi: "Medial & lateral malleoli."
Me: "Meatball & linguine ravioli."
@@rachellevalerie6762 should have said "lol" then huh
Ravioli Ravioli give me the formioli
Stefi's videos help me fix things I didn't even know existed
9/10 asymmetrical hip shifting issues can be fixed in 30 seconds by doing a PNF stretch of the hip flexor on the side that the hip is shifting towards. You want to check the leg length of the client by pulling their legs straight and putting your fingers on their medial maleolus and seeing if they're offset. I've been a strength coach for 10 years and this is almost always the case. Calf issues won't even let a person squat below parallel and usually present as knee valgus, butt winking, or foot pronation, even if it's on one side only.
There are 3 primary causes of hip shifting: Lack of neuromuscular coordination via weak glutes/QL, Hip flexor tightness pulling the SI joint out of place(this is the first place to look), or physical leg length discrepencies.
Evan: Kudos to you for bringing something professional to the discussion...without lacerating the channel owner. That was a very thoughtful, considered addition to the conversation. Well done, you!
So what can i do when i have a different lengh in my legs?
@@Pitschgi5117 if you have nobody to check your leg length for you you can stand in front of a mirror with a belt on or place your fingers on both sides of your illiac crest l and see if one side is higher than the other. The side that is tight will be the lower side. Usually caused from long periods of sitting in a weird twisted position.
@@Pitschgi5117 then you need another person for the next part, but you would lay on your back at the edge of a surface with the tight side leg hanging off that's high enough to keep your foot off the ground. Have someone push down on your opposite hip and tight side knee at the same time, pushing the knee down to stretch the hip flexor, for 30 seconds, then you press up against the hand for 10, then relax as the person pushes your knee further to the floor, even deeper into the stretch.
@@Pitschgi5117 if you try this I recommend watching tutorials on PNF stretching first. Proprioceptive Neurofacilitative Stretching. Did I spell that right? Lol
I’ve struggled with Hip Shift for about 10 years because of an old injury and this is the first time I have seen someone address this issue. Thanks for making this and giving me the tools to correct my form. Can’t tell you how happy I am to implement these. Thanks!
I lost count of how many times I played back the first 10 seconds haha
Them off white prestos though👌🏽clean
Those shoes gay af. I don't get the trend of wearing shoes with writing on them and tags on. Other than saying to people, I wear $600 shoes to the gym aka "I'm that asshole" lol
THEY CLEAN MANNNNNN
Facts!
Funny, I was thinking, Someone's getting PAID to wear them to the gym 😂
I love this girl's quads
My left hip wasn't helping me at all in any movement. This was awesome.
Really like your thigh muscle cuts...🏋️👌👍
Oh my gosh, thank you so very much!!! I’ve been fighting off a hip replacement but I’m not willing to give up lifting so it’s just been pain. The hip advice and pre workout warm ups have been life changing!!! Thank you so much for sharing, I mean it!:)
This is a great help. I was hit by a car 5 years ago, and never fully addressed my resulting strength imbalance. Now that I'm taking fitness more serious I will be using what I learned in this video, thanks Stephi!
i was hit by 5 cars a year ago...
you are so lame
@@notimportant3686 Weird flex, but ok.
Can confirm.
I had a nasty hip shift to the right ONLY in the bottom. Up until that point: no issues with form whatsoever. Once I go into the hole and my hips decide to go Tokyo drift.
Turns out my left ankle was with the mobility of a cement block. Doing the ankles stretch with one of them colorful elastic bands made the squat feel soooo good and hip pinch - free.
Thanks, Stefi.
She has style them off white presto's are fire but cost an arm and a leg. Her style and beauty makes her wifey material. There's some lucky guy or girl out there.
Fucking amazing upload, and you are the most amazing thing ever 😍😍😍
Damn girl u ripped o. O
Power to u ma'am
Glasses long hair muscle knowledge stefi taking over
Muy hermosa!
She looks like a man bro ... stop it.. Women should be soft and fit not as hard as me.
Would love to see a video on knees caving during the squat!
I squated with my toes out and then switched to my normal stance and it was fixed
Those legs are like fckin cannons!! Holy shit, u're a beast Steff!
In my opinion in a long history of hip shift and pain, I can say hip stability tests should be the first thing done. There are field tests done by PT' s which the layman can learn. If your hip is unstable, it usually means a minor or major history. This is what NASM always advices,which is Stability before mobility. You also have to test ROM strengths in individual joint actions,ex: and,add, flex,extent
Sooo, who else wants to see Stefi compete in Physique?
I do!!!
Marcus Hamner waist is too big and she’s too stalky. She’s built for strength
I started the hip 90/90 since seeing on of ur other videos, huge help. I never start leg day without it
When tempo squats are the same speed as Stefi's normal squats
Great video
It would be really helpful if you as a pro could do a video on best hamstring exercises🤔 like you did with the quads bcuz you can explain stuff really well😅
Yeah pls !!!!!
A true technician. Everybody should be paying attention to your channel. Your pound for pound strength is staggering!
Hey Stefi! Thanks so much for this video. My squat is suffering with this at the moment.
I have a question - for the strength exercises (incl. staggered squat, bulgarian split squat and ) should our problem leg (ie the side where the hip shifts upward before the other when coming out of the hole) be put in the front or back?
My intention is to do more sets on the problem side (my right hip comes up first) to strengthen that side.
Or would you say to do the same number of sets per leg?
This is actually extremely beneficial for me as I have an uneven squat and my left leg is stronger and bigger. Been trying to fix the issue but it has not been completely solved yet. Thank you for this Stefi
Btw your legs look fantastic id love to have legs like urs even as a guy
Is one of your legs longer than the other? Mine are and I have the same problem.
@@SuperDipMonster i have no idea tbh. Sometimes i feel like my left leg is longer on the leg press but could be my positioning. I just measured my thighs and my left leg is practically an inch bigger than my right leg lmfao. One legged squats are so much easier on my left leg, i have more balance on lunges, more mobility in my left ankle, and a bigger calf as well. Really gotta fix this problem. I dont know how..
@@EvsPersonal, my entire body is asymmetrical. I just live with it, even though it's vexing.
@@SuperDipMonster same. But thats completely normal. Symmetry isnt an issue as it is inevitable for muscles and bones ig, but its annoying having to work around it for form and stuff
This was a really good video and well put together good shit!
She gives the best advice 😄
You just saved me after months of frustrating squats. God bless your soul!
Right on! Stefi, you rock! Thank you. As someone with mobility issues and chronic pain, this will help. I already know the 90/90s, and lunges I'm not able to do. But everything else a yes. 👍🏼
Did she ever define what hip shift is? I see all of the corrective actions, but what exactly is the biomechanical problem were fixing?
Don Moffett A hip shift caused by either poor technique, one side being stronger than the other, Poor joint mobility on one side. So she giving exercises to help fix those problems.
@@superstrengthtv I got that part, but HOW does it manifest? Is it when my hips want to shoot back when ascending from a squat, favoring one leg through bilateral activities, etc? WHAT is hip shift, not WHY is hip shift?
It’s basically the hip shift is when your hip moves over to one side during a squat
@@superstrengthtv thanks! Now I've got something solid to work with. Coming off of foot reconstruction, started from phase 0 fitness is rough
I have this problem that’s why I avoid squats. I may have gotten it from a previous lower back injury at work or one leg is longer than the other. I can’t pinpoint it could be both.
Super interesting and helpful info , appreciated , thanks a million . Defiantly I have lots of problems (((
This is a really great video! I'm definitely going to use some of this for my betterment!
I like how she says you can do Bulgarian split squats “after” your workout LMAOOOOOOOOOOOOOO I can’t even do a squat let alone a Bulgarian split squat 🤣
i want to go deep inside
I have a problem with elbow positioning during the squat which makes the bar lean to the right side,can you please help me out?
Great stuff awesome information. Keep up the great Work HYBRID!!
When he looked at her the start of the video 😂😂😂
Stefi, could you talk about the feet position in relation to knees position? 'Cause, I see many many coaches and athletes teaching "toes out and knees out as the feet position". And...you do squat with both pointing to the front
Just based on your personal anatomy. For some toes pointed foward feels more comfortable but for other like me I have to squat pretty wide with my toes point out to hinge my hips correctly.
Thank you so much for this video. I have limited flexion in my left knee due to a football injury. I noticed I couldn't get deep into my squat evenly, I would lean more to the right side to keep the pressure off my left knee. This eventually developed a hip impingement on my right side. I spent years working on my hip, when I shouldve been working on my left knee more.
That is the single best information on hip shift i could possibly find. Concise, well structured and easily applicable. Great work!
Thank you! I do not have this issue however I still learned something hehe. I love movement breakdown from record holders. Since I stopped following the advice of people who are not the top elite and only listen to the record holders and myself(this is important also!) I broke through 10 year old plateaus despite being so much older now :)
This is the content I subscribed for !
Congrats on breaking through your plateaus! That's incredible especially at an older age
Christmas ham mode activated 🍗
Finally a real helpful video on hip shift i even stopped squatting bec. of this problem. Too afraid from getting injured after my knee injury. Thank you 🙏🏻
Hi Stefi. I was wondering why do you keep your feet pointed forward when you have a quite wide stance. Would the knees track better if feet were turned little out?
I appreciate the help I just watch this video after a squad session and figured out that my toe position is just weird and I have to either fix it or roll with it
3:01 People do this all the time and it really bothers me. When you start counting 4, 3, 2, 1.. It's actually 3 seconds not 4 seconds.. Some will get it.. 😂😂😂 4----(1sec)---3---(2sec)---2---(3sec)---1
I was thinking this exact thing juuust TODAY while hearing someone at the gym stretching while counting to 8. It suddenly came to my mind the fact that if he starts the stretch right when he's saying "one" and finishes while he says "eight" he would have stretched for just seven seconds. Funny how I found this comment just a few hours after realizing this looool 😂😂😂
@@dianabarrios688 I thought I was the only weirdo.. 😂😂😂 Thank you!!
damn the muscles that pop out on this* gal :D
...Stefi is hot.... her intelligence makes her more hot like katrillion times 🔥🔥🔥🔥....NOT TO MENTION HER KIK GAME IS ON POINT.....I SEE THEM OFF WHITES STEFI 👍
I have a really hard time focusing during the leg shots... I mean, I'm focused, just not on the narration.
This girl is so beautiful 🤩❤️
Awesome video, very helpful keep releasing instructional content and wish you all the best for your channel !! ^^
When it's all of the above, j i k e s. Technique is kind of halted by strength and joint mobility, my right hip has almost no femur and thus its mobility is always heavily limited, due to it crumbling in my youth and chronic pain I've always heavily favoured my left leg and it's much stronger (we're talking 40kg+ difference on the leg press) and my positioning is supposed to not be equal (as explained by my physical therapist) but finding the exact angle over and over is much harder for me than symmetry. But this is still great stuff to start with and try. Thank you even though you probably won't ever see this comment on such an old video. :'')
You are in great shape but you could do better if you point your toes wide not forward, that's what my teacher Tom platz taught me. Great video
I definitely have a hip mobility problem, I’m going to start including the 90/90 starting tomorrow! Thanks 🤙🏼
Them presto off whites tho
Thanks for all these amazing tips. I realize that I have joint mobility issue in my left ankle. It was always feels "different" when I place my feet before the squat (like my right foot a little bit out and left is kinda straightish). When I apply the wall-check I found out my left ankle was very behind in terms of mobility. So, I will work on that. Cheers
I just came for watching that hamstrings work. meowdy
Stef you have helped me so much in becoming the best version of myself. You have helped me with shoulder mobility, helped me fix my deadlift form, squat form, and motivated the shit out of me! I though I was strong with a 500lb deadlift until I saw somebody like you weighing 90lbs less than me doing that for reps. I have increased to high 5s low 6s depending on the day and part of the reason is you inspired me! Would love to train with you one day. Thanks for being you look forward to see what crazy shit you will do next!
9:35 My squat asymmetry is because of ankle dorsiflexion asymmetry but this often recommended banded ankle mobility exercise doesn’t seem to help increase my dorsiflexion at all.
This video was super helpful. Gonna put all of this to work and begin straightening out my imbalances.
Fantastic knowledge dump! Fitness world needs more of you!
What about differences in leg length, any tips for approaching that issue? Not that uncommon as far as I know.
Leg length issues are usually caused by a hip flexor being too tight pulling the SI joint out of place. 9/10 leg length issues can be fixed in 30 seconds by doing a PNF stretch of the hip flexor on the shorter leg. In fact, in my 10 years of experience, this is the primary cause of the asymmetrical hip shift.
I wanna look down at that face
There is a huge difference between my legs. I asked a pt if doing exercises just on my weak side will be good. He said no. But im doing it anyway.
This woman is HUGE dang
I absolutely love this video. I have a huge hip joint mobility issue in my left hip. It made me quit squats. Gonna take your advice and focus on doing the hip 90 90's. THANK YOU!!! So glad I subscribed to your channel!
Thanks for the video. I was doing front squats today and noticed the hip shift. I had acl reconstruction in the past and I’m going to implement the one legged seated squat 100%.
Very good dear, I been searching all over for help with this problem
Thank you so much 🙏
New subscriber here. Great informational video. I play baseball and developing strong and healthy legs are quintessential for pitching and I'll definitely be incorporating these tips and exercises in my routine. Keep up the great work!
Green isn't really the most visible colour, better to use black, red and blue. But great video nonetheless 🤗🤗🤗
Easily could be a strength and conditioning coach for any professional team....so much knowledge...love your vids!
*any*
@@OneDerscoreOneder True
You do such a great job explaining things! Awesome video!
This woman is clearly quad dominant. So how can I squat with weights for a butt too. I don't want big ass legs and a tiny booty 🤔
The intro is stellar
Stefi you are the fucking best, I’ve been struggling with hip shifts for a long time and I needed this
Thanks for all the great info Stefi. I hope someone can explain what the next step is if you have a strength discrepancy - different weights or volumes for each leg in unilateral exercises?
Hello Stefi ,
Can you make a video of squatting with flat feet , how can flat feet people squat more .
Your body is amazing..and thanks for your amazing knowledge