The feeling of “tight hips” is one of the most common limitations preventing a full-depth squat, an exercise fundamental to strength and movement. When the hips restrict motion, the body compensates by rounding the lower back or allowing the knees to cave inward, placing undue stress on the spine and knee joints. This mechanical breakdown limits how much weight you can lift and increases the risk of injury over time. Fixing hip tightness requires a dual approach: understanding the underlying muscular causes and implementing immediate technical modifications and consistent, long-term mobility work.
Muscular Imbalances That Restrict Squat Depth
Hip tightness often stems from an imbalance between muscle groups that are chronically shortened or functionally weak. Prolonged sitting is a primary culprit, leading to shortened hip flexors that resist the full hip extension required at the bottom of the squat. This tightness can pull the pelvis into an anterior tilt, forcing the lower back to excessively arch.
The adductor muscles along the inner thigh are another frequent source of restriction, particularly with a wider squat stance. When tight, these muscles restrict depth or cause the knees to collapse inward (valgus collapse). Weakness in the gluteal muscles, the primary drivers of hip extension and external rotation, exacerbates this issue.
When the glutes fail to engage efficiently, the body often recruits secondary muscles to compensate for stability and power. This poor activation pattern prevents control of the hip joint through its full range of motion. Addressing these imbalances requires loosening the overactive muscles and strengthening the underactive ones to restore proper hip mechanics.
Technical Adjustments to Improve Your Squat Stance
The first step in managing tight hips during a workout is recognizing that your ideal squat stance is determined by individual hip joint anatomy. A one-size-fits-all approach, such as feet hip-width apart and toes forward, often forces the femur into the hip socket prematurely, causing a pinching sensation. Experimenting with both stance width and foot angle can immediately create more space in the joint.
Adjusting the width of your stance—from slightly narrower than shoulder-width to wider—changes the angle of the femur relative to the hip socket. Turning the toes outward, or “toe flare” (typically 15 to 30 degrees), encourages external rotation of the hip, which provides a greater mechanical range of motion for descent.
During the descent, consciously focus on the cue to “push the knees out” in the direction of the toes, actively engaging the glutes and abductors. Maintaining a braced core and a stable torso prevents the hips from shifting or the lower back from rounding. These technical modifications allow you to squat deeper while you work on long-term mobility improvements.
Long-Term Mobility Drills for Hip Health
Lasting solutions for hip tightness require consistent mobility work performed outside of your main lifting session. This work improves the flexibility of soft tissue and the range of motion within the hip capsule. A daily commitment of 10 to 15 minutes is more effective than sporadic stretching.
The 90/90 hip switch is a highly effective drill that simultaneously targets both hip internal and external rotation. Start seated with both legs bent at 90 degrees, then slowly “switch” the position of your knees from side to side without using your hands.
Another foundational exercise is the deep passive squat hold, or “third world squat,” where you hold a full-depth squat with your feet flat for 30 to 60 seconds. This passive hold helps tissues adapt to the end-range position needed in the squat.
To target the inner thigh, perform adductor rock backs by kneeling, extending one leg out to the side with the foot flat, and rocking your hips backward toward your heel. Hold the end range of this movement for 30 seconds, repeating on both sides. These drills promote long-term changes by encouraging stability in deeper ranges of motion.