If your hips feel tight or your squat depth is lacking, limited hip mobility could be holding you back—and setting you up for injury. At FRWD Sports Therapy in Austin, we help lifters improve their hip range of motion to unlock better performance and reduce compensation patterns.
Why Hip Mobility Matters
- Enhances depth and control in squats, deadlifts, and lunges
- Reduces stress on the lower back and knees
- Allows glutes and core to engage more effectively
Key Causes of Hip Mobility Issues
- Sedentary lifestyle or prolonged sitting
- Tight hip flexors, adductors, or glutes
- Femoroacetabular impingement (FAI)
- Weak stabilizers (core, glute medius, deep hip rotators)
Mobility Drills We Recommend
- 90/90 Hip Switches – Improve rotational mobility
- Couch Stretch – Targets tight hip flexors and quads
- Prying Goblet Squats – Opens hips at end ranges
- Banded Joint Distractions – Anterior/posterior capsule work
- Hip CARs (Controlled Articular Rotations) – Activate and control joint range
Treatment at FRWD Sports Therapy
- Joint mobilization and dry needling for capsule and muscular tightness
- Functional movement screening
- Strength work to maintain mobility gains
FAQs
How often should I do mobility work for hips? Aim for 3–4x/week with focused drills for long-term change.
Is it normal to feel pinching in my hip during squats? No. That may indicate a mobility restriction or structural issue worth evaluating.
Can hip tightness affect my lower back? Absolutely—tight hips often lead to lumbar compensation and pain.
Struggling with squat depth or hip tightness? Book a movement assessment with FRWD Sports Therapy and take your lifts to the next level. Book Here