Tutorial: Deep Squat (Hip In)

We all know the traditional squat and how effective it can be as an exercise. We also know that, once you master this move, there are a lot of variations to try. One of those variations is the deep squat (hip in). Here is all you need to know about it.

WHAT

• The deep squat (hip in) is a fantastic mobility exercise that you can do as part of your warm-up or as a section of a corrective exercise program.
• The exercise requires optimal flexibility to get into the deep squat, followed by excellent levels of strength to hold the squat while you mobilise the hip.

HOW

• Stand with feet hip to shoulder-width apart and squat down into a deep squat.
• Slowly shift your weight to one leg, and turn the opposite knee inward towards the floor, pivoting on the toes.
• Gently return and repeat on the other side.
• Continue for time or reps.

WHY

• The hip is a load-bearing mobile joint. While it also requires a degree of stability, unfortunately, many people have become stiff in their hips due to lack of stability in other body parts — usually the lumbar spine and knee. These compensations can result in a hip that takes up the job of stability and gradually loses mobility. With this in mind, hip mobilisation exercises become an essential strategy alongside core strengthening for restoring optimal hip function.
• With the deep squat (hip in), we are aiming to mobilise the hip, specifically in hip internal rotation. There is also an additional challenge: the hip is partially loaded as we mobilise it. This creates a more functional load during mobilisation, which can carry over to other loaded activities during exercise/sport, such as squatting, lifting, etc. 
• It’s also important to note that the proper execution of this exercise requires mastery of the deep squat with the right balance. If your deep squat does not have full range, you can modify the movement in one of two ways. Firstly, you can place your heels onto a 1-inch block or rolled-up mat. Elevating the heels will temporarily remove the restriction at the ankles, allowing you to drop into a full deep squat. Alternatively, you can hold onto a stable object while squatting, and keep hold of the object (for balance) as you mobilise the hip. In both cases, focus on slow, deliberate hip mobilisations.

Now that you have a deeper understanding of the deep squat (hip in), it’s time to try some of our other workouts.

• Back support
• Crab walk
• Long jump
• Single-leg balance
• Side lunge
• Tornado
• Core bag deadlift to row
• Reverse plank
• Squat hold
• Jumping lunge with arms overhead
• Jumping jacks
• Inverted jump
• Jumping lunge
• Explosive floor bridge
• Single-leg squat
• Reverse lunge
• Kettlebell clean and press
• Lateral hip foam roll
• Core bag clean
• Deep squat hip out
• Angled push-up
• Abdominal hollow
• Push-up on knees
• Kneeling hip flexor stretch
• Barbell deadlift row
• Dumbbell chest press