CORRECTING HIP SHIFTS DURING SQUATS

Hip shift (also known as lateral pelvic tilt) is when the pelvis shifts to one side. This is common and pronounced during movements such as squats and deadlifts.

This generally occurs when there is an imbalance between the glute medius (gluteal), quadratus lumborum (lower back) and adductors. Strengthening these muscles along with building proper movement pattern can dramatically minimize the shift and lead to less compensation during exercise.

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RNT Tempo Squats:
Attach a strength band around a stationary object
Place the band on the outside of the knee (on the same side you shift towards)
Squat down (tempo) and avoid the knee from collapsing inwards

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RNT Tempo Squats
Setup in the same way as the exercise above
Have the band around the pelvis (pulling you TOWARDS the hip shift)
Squat down (tempo) and avoid having the pelvis shift to the side

Banded Pallof Press:
Attach a strength band around a stationary object with mini band around knees
Squat down and hold the position and avoid having knees collapse inwards
Press the band forward while minimizing any movement in the pelvis

Aim for 12 – 15 repetitions for 1 – 3 sets and add them into your warm up or rehab day.