Hip External Rotation Control In A Squat

Motor control is the process by which we activate and coordinate the muscles involved in performing a skilled movement. Improving the control of the muscles that rotate the hips will help keep hip, knee, and ankle alignment during your squat and prevent the knee from going into valgus. To perform this exercise properly: -First make sure you have the mobility to get into a squat position. If you cannot maintain this position there is likely a mobility deficit at your ankles, knees, or hips. - Once you have made sure that you can perform the motion, place your elbows between your knees at the bottom of your squat. Push your knees away from your elbows one at a time, focusing on initiating the movement with the hip, and hold for a couple seconds. โ€“Bring your knee back to starting position and switch sides.
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