Hip Internal Rotation Deficit

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딮스쿼트 운동시에 나타나는 다양한 mobility 문제중  hip internal rotation deficit로 인한 문제를 해결하고자 하는 몇가지 drill 입니다.

A significant factor preventing many trainees from successfully hitting proper depth on a squat is that many have the hip mobility of a crowbar. This can mean any number of things ranging from lack of hip internal rotation to short/stiff adductors to short/stiff hip flexors.

One problem is called Hip Internal Rotation Deficit. Counterintuitive as it may seem, having the ability to internally rotate the hip is important. One needs a certain amount of hip internal rotation to go into deep hip flexion. The problem arises, however, when most trainees have a significant hip internal rotation deficit.

Limited, painful, internal hip rotation is found in internal derangements: slipped capital femoral epiphysis; muscular contracture (shortness of external hip rotators); sprain or partial rupture of the ischiofemoral ligament or the descending medial part of the iliofemoral ligament; hip bursitis (trochanteric, iliopectineal); or upper rectus tendonitis.

A great drill we like to use at Cressey Performance is the knee-to-knee mobilization

Knee-to-Knee Mobilization

Another problem is short/stiff adductors. The adductor complex (adductor longus, adductor brevis, adductor magnus, gracilis) is a fairly dense area of muscle that's a common trouble spot for most trainees.

Often overlooked due to their attachment points, the adductors play a major role in both hip extension and hip flexion. Outside of some aggressive foam rolling or even manual therapy (trust me, NOT fun) in that area, there are a few exercises you can perform that will definitely help.

Split Stance Adductor Mobilizations

Making sure to maintain a neutral spine throughout. It's important to go into both hip flexion and extension on this exercise. Be sure to not allow the lumbar spine to flex as you sit back!

Prone Hips Flexed Hip Rocking

This is a great exercise I stole from strength coach Kevin Neeld that helps mobilize the hips into both adduction and abduction.

Starting in a quadruped position, flex one hip to 90 degrees. From there, simply "rock" side to side making sure to limit movement from the lumbar spine and focusing more on the hip capsule itself. It's important to note that this is a self-limiting exercise, meaning don't be too concerned with range of motion here – just use what you have and try to improve on that as you go.

Wall Hip Flexor Mobilization

Specifically targeting the rectus femoris (which crosses both the hip and knee joints), kneel in front of a wall and rock back and forth. Seriously, it's pretty self-explanatory

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