Self-Assessment Episode 2: Squat Flexibility In Your Hips & Legs

In Part 1 we found out if limited ankle mobility is a contributing factor limiting full depth in your squat. Hopefully, the ankle mobility drills shown in the second video of Part 1 have been helpful.

From here we will move up the kinetic chain to assess the hip and knee. The test we will review came from Gray Cook’s Selective Function Movement Assessment (SFMA). Once we have checked ankle mobility, we then proceed to assessing the hip and knee. These tests are done in a non-weight bearing position without contribution from the ankle. If you are able to achieve the full supine knees to chest position with grabbing both shins (thighs to lower ribs, calves to hamstrings, without low back losing contact with the floor) you do not have to perform the knee screen. This position indicates your hips and knees are able to move through the range of motion required for deep squatting.

Hip Mobility Assessment

• Supine knees to chest holding shins
• Bring both knees up to chest, this should mimic squat stance by separating feet to shoulder width
• Grab shins and try to touch thighs to lower rib cage and calves to hamstrings
• If can’t get calves to touch hamstrings due to knee tightness have athlete grab thighs instead of shins and repeat pull
• Do not allow for low back to raise off the ground
• Assess for painful pinching in the groin or front of the hip compared to a stretching in the back of the hip

4 Hip Mobility Drills

Hip Opener

• Start in a push up position
• Bring the knee of the side you are mobilizing up to the same side hand
• Rotate the leg so that the shin and foot are forward toward the opposite hand
• Rock body bak until pull is felt in the lateral aspect of the forward leg
• 3-5 second holds 10-15 repetitions

Spiderman Crawl with Glute Activation

• Start in push up position
• Step right foot outside of right hand
• Foot should remain in contact with ground (three points of contact big toe/little toe/heel)
• Back leg remains straight
• Squeeze glute of front leg and bring knee out to the side
• 10 repetitions each side

Adductor Rock Backs

• Start on all fours
• Bring right knee out just outside of right hip
• Right hand in line with right knee
• Straighten left leg out to the side try to position left foot so it is in line with left hip
• Rock back as far as you can feeling pull in the left leg
• Progress to elbows
• 10-15 repetitions each side

Wide Squat

• Start with a wide stance
• Rock your body over to one side maintaining three points of contact with the foot. (big toe/little toe/heel)
• Modify range if you notice you lose three points of contact or knee drives inward over big toe
• 5-10 repetitions each side

Tibial Internal Rotation Test

• Sitting on a box with knee flexed (choose a box that allows you to obtain your full squat depth)
• Keep the knee flexed and the torso upright
• Rotate foot in maximally keeping entire foot in contact with the ground
• The fifth toe should be able to clear the midline of the kneecap

Tibial IR Mobilization

• Start in half kneeling position
• The leg that is forward is the one we are mobilizing
• Three points of contact with the foot, big toe/little toe/heel should be touching the floor throughout mobilization
• With both hands right below knee take up the slack in the tissues moving shin into internal rotation
• Maintaining this position drive knee forward over 2nd-5th toe, not letting knee move inward
• Perform two sets of 20-30 reps
• Mobilization can also be performed with a mobility band