Why: Any activities that requires squatting, pivoting, planting and cutting, and/or rotating your body will likely be hindered by limited hip flexion and internal rotation range. Hip internal rotation is a commonly overlooked impairment. Shown here are two different ways in which you can improve your hip mobility which may allow you to improve your squat and deadlift depth. Normal hip internal rotation is about 40 degrees, use these exercises to help you normalize motion at this joint.
Start position: lay on your back facing up with one foot over the opposite leg.
The movement: Use the elevated leg to help drop your knee in towards the floor.Reach with your arm towards the side that is getting stretched to maximize this stretch and avoid any compensation via rotating the entire body. Further this hip stretch, place your legs up against a wall which will put your hips into more flexion as your medially rotate your leg.
Note: You may also feel a stretch in your low back (particularly with the first exercise). No worries, this is likely a stretch of the commonly tight Quadratus Lumborum muscle being stretched. Don’t push much through any irritation of the hip.