Hip shift during the squat is a common issue where your weight shifts more to one side, leading to muscular imbalances, compensations, and even pain in the hips, knees, or lower back. This imbalance can limit your squat potential and increase the risk of injury over time.
This article will explain why hip shift happens and provide corrective strategies to help you squat more evenly and efficiently.
What Causes Hip Shift in the Squat?
Hip shift can be caused by several factors, including:
Pelvic Misalignment: A rotated pelvis can cause one hip to sit higher or lower, leading to uneven weight distribution.
Muscle Imbalances: Weak or inactive adductors, glutes, or hamstrings can result in instability, causing one side to compensate.
Mobility Restrictions: Limited hip or ankle mobility can prevent proper squat depth and alignment.
Previous Injuries: Old injuries may cause subconscious movement compensations.
Why Hip Shift Is a Problem
Uneven Muscle Development: Over-reliance on one side reduces overall strength gains.
Increased Injury Risk: Overloading one side can lead to hip, knee, or lower back pain.
Suboptimal Performance: Hip shift limits your ability to lift heavier weights safely.
Corrective Strategies to Fix Hip Shift
1. Supine Pelvic Realignment Drill
Purpose: Repositions the pelvis to reduce asymmetry.
How to Perform:
Lie on your back with a foam roller between your knees.
Inhale deeply through your nose and exhale fully through your mouth to engage your core.
Lightly squeeze the foam roller to activate your adductors.
Gently lift your tailbone off the ground.
Shift one knee lower than the other, then switch sides.
Reps: 2–3 sets of 8–10 reps per side.
2. Side-Lying Hip Shift Drill
Purpose: Improves hip mobility and balance.
How to Perform:
Lie on your side with head support.
Place a foam roller between your knees and squeeze lightly.
Inhale to brace, then exhale while pulling your top hip back and bottom hip forward.
Repeat this slow, controlled hip shift.
Reps: 2–3 sets of 10 reps per side.
3. Band-Resisted Squat (RNT Drill)
Purpose: Trains proper hip engagement by exaggerating the imbalance.
How to Perform:
Loop a resistance band around your waist and anchor it to one side (the side you shift toward).
Perform air squats while resisting the band pulling you to that side.
Focus on sitting evenly between your feet.
Reps: 2–3 sets of 8–10 reps.
Note: This drill helps your body instinctively correct the imbalance by forcing the underactive muscles to engage.
4. Band Around Knees Squat Drill
Purpose: Activates glutes and corrects knee tracking.
How to Perform:
Place a resistance band above your knees.
Perform squats while gently pressing your knees outward against the band.
Focus on even pressure through both feet.
Reps: 2–3 sets of 8–12 reps.
Tip: Avoid pushing your knees too far out; keep your feet flat and balanced.
Tips for Long-Term Correction
Integrate Drills into Warm-Ups: Perform these exercises before squatting to prime your hips and pelvis.
Use Proper Bracing: Focus on breathing and bracing to maintain stability.
Progress Gradually: As you correct the imbalance, slowly increase squat intensity.
Stay Consistent: Repeat these drills consistently over several weeks for lasting results.