Hip Mobility for Deep Squats

MoscowBarbell · Post by **MoscowBarbell** » Sun Jan 25, 2026 2:30 am

My butt wink is getting out of control as I go heavier. What is your go-to hip opener?

RusTitan · Post by **RusTitan** » Sun Jan 25, 2026 3:15 am

90/90 sit. It targets internal and external rotation simultaneously. Do it daily.

IronBearRU · Post by **IronBearRU** » Sun Jan 25, 2026 4:00 am

Pigeon stretch is a classic for a reason. Really helps with glute tightness.

RedSteel92 · Post by **RedSteel92** » Sun Jan 25, 2026 5:20 am

Check your ankle dorsiflexion too. Most people think it's hips, but it starts at the feet.

SlavPower · Post by **SlavPower** » Sun Jan 25, 2026 5:50 am

Cossack squats for a dynamic warmup. Gets the adductors loose.

MoscowBarbell · Post by **MoscowBarbell** » Sun Jan 25, 2026 6:45 am

My ankles are okay, definitely the hips feeling locked. 90/90 seems painful lol.

RusTitan · Post by **RusTitan** » Sun Jan 25, 2026 7:30 am

It should be uncomfortable, not painful. Use your hands for support at first.

IronBearRU · Post by **IronBearRU** » Sun Jan 25, 2026 8:20 am

Also, try Goblet Squats with a pause at the bottom to force the position.

RedSteel92 · Post by **RedSteel92** » Sun Jan 25, 2026 9:05 am

Weighted prying in the bottom of the squat is money.

MoscowBarbell · Post by **MoscowBarbell** » Sun Jan 25, 2026 9:40 am

I will start implementing these. How long should I hold the stretches?