I Did These 6 Hip Drills Daily for 2 Weeks... My Squat Depth Exploded!

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I Did These 6 Hip Drills Daily for 2 Weeks... My Squat Depth Exploded!

Are your hips totally locked up when you squat? Do you feel that sharp pinch in the front of your hip area, hitting a wall long before you reach depth?

Most people waste time on random stretches because they don't fix the root cause: crazy tight hip flexors blocking your femur from moving properly in the socket. After trying these 6 simple, 6-minute drills daily, my squat depth changed dramatically within two weeks.

This routine requires no equipment and can be done before you train or first thing in the morning.
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The 6 Drills for Unlocking Your Hip Flexors

Follow this exact structure for maximum results and unlock full range of motion:
The Front Split Trio: Assume a lunge with a posterior pelvic tilt (squeeze the butt, push the hip forward). Complete five reps down until the back knee touches the ground. Then, hold the bottom for five seconds , and drive the front knee over the front toe. Pulse the back knee five times. Finish with five full-depth split squats (knees over toes, hamstring to calf) , pausing the last rep for five seconds with hands overhead to stretch the hip flexor even more. (Repeat on both sides , elevating the front foot on blocks if needed for mobility ).

Seated Hip Extension: Get into a tabletop position with hands behind you, open your chest, and press your hips up to the sky for five reps, stretching the hip flexor.

Seated Knee Drives: Drive your knees all the way forward for five reps, feeling a deep stretch in the shoulders, hips, and quads. Hold the last position for five seconds.

Knee Drive Forward (from seated squat): Drive knees forward for 10 reps. Hold the stretch for 10 seconds.

Sissy Squat Modified: Drive your knees forward, reaching back slowly to touch the side of your leg, hamstring, or calf. Aim to open the hips with each rep. (3 reps on each side for a total of 6 ).

Single Leg Glute Bridge: Grab one knee to your chest and press up through the heel, aiming to stretch your hip while maintaining a posterior pelvic tilt (feel a small crunch). Complete five reps , then extend the leg, point the toe, and hold for 10 seconds. (Repeat on the other side ).

Do this religiously day in and day out! In two weeks, you will see dramatic results in your hip mobility and squat depth.

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Vanja ➡️   / vanja.moves  
Josh ➡️   / joshfearfit  

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⏰ TIMECODES ⏰
0:00 - Why Your Hips Lock Up
1:06 - Front Split Trio
3:26 - Tabletop & Seated Knee Drives
3:59 - Knee Drive Forward (from seated squat)
4:09 - Sissy Squat Modified
4:59 - Single Leg Glute Bridge
5:17 - Next Steps
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This video is for educational purposes. Some links may be affiliate links which means we earn a small commission at no extra cost to you. Always consult a healthcare professional before starting any new exercise programme. #movesmethod

#Vanja #HipMobility #SquatDepth #MobilityTraining #MovementIsMedicine #FunctionalFitness #HipFlexors #DeepSquat