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Old 09-28-2012, 05:53 PM   #1
Derek Moe
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Hip pops out on Back Squat?

Hi all,

I'm getting frustrated back squatting heavy. I'll post a video of me back squatting from a side ways view and from behind as well. From behind the hips shifting to the side is very easy to see. How can I fix this?

Thanks all!
http://www.youtube.com/watch?v=uznOZCibZ0w&feature=plcp (WFS)
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Old 09-28-2012, 06:17 PM   #2
Collin Thompson
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Re: Hip pops out on Back Squat?

I wonder if really focusing on hip drive on that last rep would have helped. Gotta really have a good mind-body connection with your hips. Also you're starting the lift by bending your knees first which is a no-no. Drop the hips, the knees will follow.
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Old 09-28-2012, 07:42 PM   #3
Robert Fabsik
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Re: Hip pops out on Back Squat?

Agree with Collin, you need to start the movement with your hips moving back then knees can bend. Your squat almos starts with both of them bending which may weaken the ability to build tension in the glutes and hammies.

Also, and this might be the camera angle, but it looks like your right foot is staggered slightly forward and from the rear angle your left foot is pointed out more. I wonder if these things make you drive more with one side hence the imbalance in your squat.

How is range of motion of both hips? Might want to make sure you really loosen up the hips. I have found that doing steps over low hurdles forwards, backward and side-ways helpful as well as doing side,back and foreward lunges to open up and warm up the hips.
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Old 09-29-2012, 04:02 PM   #4
Keith Miller
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Re: Hip pops out on Back Squat?

Unfortunately, I disagree with you both on initiating the squat. He's doing a high bar squat, so inititating with both hips and knees is the proper way to squat. However, I would caution that you initiate by dropping a bit too fast. Although you're somewhat controlled on the descent, it could be controlled more. Just my thoughts and .02
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Old 09-29-2012, 08:46 PM   #5
Robert Fabsik
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Re: Hip pops out on Back Squat?

Keith, I'll agree and disagree at the same time.

For a low bar squat, the hips really need to lead.

For a high bar squat, for most you should still start with the hips, but the knees follow pretty quick. It's suttle, but for some if they don't start with the hips they wind up squatting on top of their legs instead of through their hips.
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Old 10-05-2012, 09:20 PM   #6
Collin Thompson
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Re: Hip pops out on Back Squat?

Ok but he is starting with just the knees.
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Old 10-06-2012, 07:58 AM   #7
Michael Dries
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Re: Hip pops out on Back Squat?

Look at the screen shot of your last rep.

It looks like
A) your left foot is farther out than your right. Notice your right foot is more under your butt than your left.

or/and

B) your right knee isn't shoving out as far as your left. look in the mirror and notice your knees in relation to your elbows. Left is more "under" your elbow than the right.

or

C) you lack some sort of mobility in either hip, causing you to "lean" to one side.

This COULD just by a function of poor foot position (i noticed your adjusted after rep 4). Or it could be you're not focusing on knees out on the way up.

Check your feet, drive your knees out. Stretch and open your hips more.
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File Type: png Screen Shot 2012-10-06 at 10.21.15 AM.png (100.5 KB, 147 views)

Last edited by Michael Dries; 10-06-2012 at 08:00 AM..
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