Fixing Hip Shift in the Squat-JTSstrength.com

Are you having trouble shifting to one side during your squat? If this causing you hip or knee pain? Dysfunction in the adductors is a common culprit for this issue. Dr. Quinn Henoch describes some techniques that Chad Wesley Smith has used to address this problem for himself.
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[@kristingunnett8276]

It feels so wrong watching Quinn's videos for free

[@shane-lentz]

Quinn should write a book. I'd buy that in a heartbeat.

[@JuggernautTrainingSystems]

He is!

[@shane-lentz]

+Juggernaut Training Systems That's great to hear! As an aspiring PT student in undergrad, I'm trying to gain as much knowledge as I can from the best PT's I can find!

[@JuggernautTrainingSystems]

+Shane Lentz make sure you check out his site and forums on ClinicalAthlete.com

[@JuggernautTrainingSystems]

+Karm A he definitely isn't that type. Dr. Quinn is a national qualifier in weightlifting and has worked extensively with TeamJTS athletes.

[@markmccormack3973]

Popsicle

[@sulezraz]

0:13 Intro 3:24 Lying Foam Roller Hip Rotations (Side variation 5:27) 7:00 Banded Thigh Squat 9:14 Reactive Neuromuscular Squat

[@Corrupt140]

such a common problem and this is the best video i've seen addressing it. should have a million views.

[@qhenochi]

+Mano Papalex Thank you for the kind words Mano, glad it was helpful!

[@lilylow17]

I've recently incorporated the exercises from this video into my regime, and within just a week or two, my hip shift has reduced significantly! I can't tell you how freakin' happy I am coming across your video. Thumbs up all the way.

[@TheDiegoszz]

what made your hip shift occur?

[@Moving2Korea]

Really loving the look and feel of the video! Real high quality stuff here. Fantastic information as usual too. Thanks JTS!

[@AJ1990.]

This is gold. Same issue here. Thank you.

[@michaelcade65]

Thanks Chad, this was super informative. I've been exploring hip correction/mobility drills for months and haven't come across the ones shown in this vid so I'm very appreciative.

[@spud1300]

This is probably one of the greatest squat videos I"ve ever seen. This is part of my problem. As I watch more and more from this site, I'm finding out I have quite a bit of work to do.

[@giorgoskyrochristos7991]

Awesome VIdeo Chad. Really waiting for the adductor video. Keep it up !

[@ebscoHOSTpub]

Man, i wish i could move to the west coast and train there. All the goodies and knowledge under one roof.

[@judesullivan7837]

I appreciate your final comments about the transient nature of the intervention and the need to persist with practice. Probably the MOST important element discussed. Nice work.

[@deanbaza8581]

I do like your chilled out commentary,easy listening after hard training

[@PJ-hi1gz]

Most knowledgeable and helpful coach on youtube. I'm really thankful for your channel and your videos, it has helped to know my body better and thus enhance my quality of life.

[@Hernandez694]

This video is absolutely amazing! Great information.

[@gottfriedosterbach3907]

Thanks, this is a problem I have and was wanting information on the subject.

[@jackryan2995]

This is incredible content. I am having an almost identical issue to Chad's at the moment and this video is extremely helpful. Mind boggling to think this is free, on KZbin and for everyone to benefit from. Top stuff as always guys!

[@scarletstark2201]

High quality information! I was looking for something like this

[@thechosenonesk]

Thank you so much! Helps me with my hip shifting and knee pain during squats!

[@1pharrahonxbox71]

I can't thank you enough for this video! I have been dealing with pelvic/hip alignment issues for well over a year. This is a thousand times more effective than the physical therapy I was given and a fraction of the time. I am confident that with some consistency this will resolve the issue going forward. Thanks again!!!

[@lgnknt14]

This was an amazing video! Definitely a game changer. And you can tell it is quality information because they tell you these drill are only transient or temporary and must be reinforced by performing the movement pattern while the changes are still in effect.

[@IxToBz]

Great video! I really like the editing :)

[@harrisashraff]

Thank you man.. thank you so much.... i have a pelvic rotation which was causing me all kinds of dysfunctions and i was avoiding squat because of it... now i found out how to deal with it.. thank you so much....

[@Mr_SamuelAdam]

Awesome video guys. Utilize a lot of these. The adductor pullback with the band is solid option as well. Great stuff. Keep it up!!!

[@aaronsoodonihm8816]

This is awesome. My right quad is 1/2" larger than my left, and I can literally feel my shift when squatting heavy. Now I have a gameplan for Monday's squat session. Keep up the excellent work JTS team!

[@xFlea]

Ernesto Manuel how was progress?

[@mikkeljrgensen181]

You guys really stepped up the editing! Its awesome! (y)

[@raiman]

I've been looking for advice to fix this exact problem. Thanks so much.

[@MarkSoriano]

most helpful video I've seen in a long time!

[@ahmedalabdan8108]

THANK YOU! I needed something like that

[@LesFayes]

Thanks for the video! I have the exact same problem and doing the drills before training makes my squat feel so much better!

[@timgarrett1989]

Could've done with this 8 months ago guys! Great stuff.

[@blackdragon7462]

Thank you so much i have this problem too this should help a ton

[@shayeasy]

phenomenal video, thanks dudes.

[@dianaduenas4494]

I have had this problem for about two years and I’m glad I have finally found a way to help correct it

[@Micheldied]

I'm actually dealing with a bad case of pelvic tilt that has caused some SI issues for me. Thank you for this!

[@nickhoffman209]

did you ever figure out how to fix it??

[@OneMoreCupofCoffe3]

This video is Gold. Solid Gold for athletes

[@Strengthside]

second time watching. awesome video, thanks guys.

[@qhenochi]

+Strength Side Glad it was helpful!

[@joescho]

Been pumping out great quality videos recently Chad keep it up

[@stgraw7004]

A diamond in the rough on the topic.

[@pipsqueak87]

Great info!

[@gustavofuentes9392]

Im so happy to finally find a solution to this

[@TramTran7]

Dr. Quinn is a smart, smart man

[@lauratimmins2177]

Excellent video explaining how help correct hip shift. My physio told me I shift my hip to the right when squatting. My hip also shifts to the right when I ride my road bike. I will add this to my workouts. It's something I can do for myself with going to my physio too often.Thx. 👍

[@jasonbrien7858]

Great video. Its exactly what i've been doing, to the point that my right leg is bigger than my left now. Can't wait to try these drills. Keep up the great in-depth video's.

[@chrisnicolaou3871]

How was the progress?

[@jasonbrien7858]

@@chrisnicolaou3871 Good. Both legs are equal now. i still do one legged stuff to maintain equal strength

[@marriottperformance]

What's the soundtrack?! Awesome video guys! Always solid info from this channel! I've taken a lot from you guys! Thanks!

[@IornDog91]

This is fantastic! Over five years ago I was in a big crash when my motorcycle was hit by a 4x4 and I noticed this year when I filmed front on I was shifting my hips onto my right side, no pain what so ever but as you said it must be detracting from strength potential. I'm going to incorporate this asap, thanks Chad and crew!

[@trimp9939]

Alex Levine how was your progress with this

[@thegreatguy6340]

Yeah how was your progress

[@fuadismayilzada1816]

???

[@toafavaikeli]

i needed this! thanks bro !!!

[@Alex-hh1ky]

Have had this same issue as well for over a year, right hip shift with stronger right glute and very weak left glute. Tons of right adductor pain and overall hip pain. Quit squatting for months(only performed banded goblet squats) I've only been incorporating extra left glute work/training (bulgarian split squats, one legged RDL's,hip thrust, etc) to bring up the left leg, but never thought of the techniques shown here. Hopefully I'll fix this soon with this extra knowledge. Great video Chad!

[@kwhuisman]

Did it work? Currently having the same issues you are discribing because of a strenght imbalance.

[@Alexthepony]

cor did it work foryou

[@fuadismayilzada1816]

Have you fixed that?

[@tripptank]

Excellent video

[@SouthernBoulder]

Great video, would be cool to see you guys do a series on imbalance it is a issue for most lifters that usually ignored till an injury happens and I really like the way you guys go though the mechanics of movements in your videos

[@qhenochi]

+Southern Boulder Thank you for the words of encouragement! What exactly do you mean by imbalance? We'd love to do more videos addressing what you guys need, but that's a broad topic.

[@SouthernBoulder]

A series on correcting common imbalances that restrict the effectiveness in lifting. It is a board subject but focusing on some of the things that lots of people have issues with would great. I really liked the range of techniques you gave in this one giving some good options to put together to correct a problem. Keep up the great content guys

[@marijaprokic1560]

Very helpful, thanks 🙏

[@geeeandy]

thank you!!! very very informative

[@Nick-ec4mr]

I have 10 pins in my acetabulum and I have been able to self correct most mobility and strength deficiencies, but this was exactly what I needed to fix my squat

[@JustinLietz]

Amazing info I’m going to do this for my hip shift thank you

[@JuggernautTrainingSystems]

Glad it was helpful!

[@gurdevhanspal5909]

Hi Quinn, Appreciating all of the great content. I was just wondering if you could point me in the direction for any academic references for the 90/90 breathing side lying exercise? Cheers

[@razswortzkoren3311]

Thank you so much

[@leandermendiola4675]

Thank you for this! i used to shift my weight in my right side cause i overthink too much that my right hip is retroverted and also for sometimes i injure my right paralumbar area.

[@shermeeka]

this is so Freaking Helpful. I shift really bad I Noticed when the weight got Heavy.. I was so Pissed off

[@ivanandreevich8568]

This is brilliant. I have this EXACT problem 100%.

[@ir0n2541]

Thanks for this, i noticed that when i full squat my pelvis is uneven at the bottom of the squat, i'm going to try out these exercises.

[@Jay_Rule]

I'm currently experiencing similar issues with my left hip where it shifts to the left. I always feel like my left hip is taking more force/pressure throughout the day whether it be leg day or just walking. Thanks for this video.

[@flamehead0007]

Hi Chad and Quinn. Thanks for the great video. What I noticed is that when Chad is just standing, he is often standing on his right leg leaning into his right hip and rotating his hip (2:35, 6:57, not at the beginning). How does this relate to the pattern in his squat? The question I have for Chad is; how often do you stand like this? This might be a very consistent standing pattern. What I noticed with people I have trained is that this can show up in a squat or deadlift pattern. If this is a regular standing pattern than it is not so strange that this translates into a squat or a deadlift. Standing like this for long periods of time during the day overrules the training time you put in. It programs your body that this is the normal way for the hip to go and stretches and activates certain muscles just on one side. So to ensure that the pattern sticks even more, you might want to consider changing the way you stand during the day. Be conscious about it and stand on two legs. What are your thoughts on this? Thanks again for the great content, Bastiaan

[@JuggernautTrainingSystems]

+flamehead0007 Thanks. I've never really been conscious of it but I'm sure that could be contributing.

[@qhenochi]

+flamehead0007 Yes, standing & gait postural preferences can certainly correlate to the shifting that is seen when lifting.

[@Jungo190]

Wowww. This is magic!

[@Sm-jh3sl]

Great video, I have this problem too. I think with me it stems from my right oblique being much stronger than the left. My whole right side of my torso is always tense and tight and "turned on" and my left side always seems to be relaxed

[@peterroberts7466]

A few of my clients have this issue. Try some single arm farmers carries (hold load in right hand, forcing the left abs to stabilize) as part of your warm-up. There are many oblique exercises that you could use, but I've found this one to be effective for many. If you can do some basic drills to fire up the left abs prior to training, it can be a big help. This stretch can help also. kzbin.info/www/bejne/hKfQlKCflpiEi7c

[@magicmickey89]

I use a hip band right above my knee caps have help keep me in place squatting over 300 pounds no more knee pain

[@chaijoping3982]

Hey Quinn! Thank you for this informative video! I have tried some of the methods mentioned in the video but am still facing slight shifts. My hips shifts to the left instead. Does that mean I'm favouring my right or left more? I would like to know so I can incorporate single leg exercises:)

[@giangiuan]

My chronic pain on my right hip started 2 years ago. I had an injury in the left knee 4 years ago not properly treated. I feel that I have a big tension on the right side and too few on the left. All the doctor just don't listen to my feelings and I still don't have a solution to my problem...until today! When I started to make the squat with the resistance band, just after the first time I feel something like a recondition in my body and less pain! So I would like to thank you and ask one thing: are there other exercises to rebalance the weight in the body? Or what are the major muscles that I should need to train? Thanks from Italy!

[@BryanMcCaffrey10]

I also had this problem, and i sometimes go to a chiropractor, and he could tell my hips werent symmetrical in muscle development, and due to that one side was tighter than the other. He cracked my lower back and worked on my hip region using active release and it seemed to fix it in a couple visits. now all i do is think about squatting even during training and hopefully itll transfer into my max attempts

[@laurayeesnover631]

Most Excellent. If the left SI joint is FUSED due to an accident. Is it realistic to ever expect to do deadlifts or squats without hip rotation and collapsing?

[@ahuyn123]

Loveee your vids I learn so much, me being a physio

[@fbulderin2415]

Dr.Quinn If you have multiple issues with your squat, how do you choose which to work on first?

[@d_roclizo9490]

Thank you for doing this video! 💪🏽

[@miken6868]

Awesome....hip shift severely reduced when warming up with these exercises

[@robbylove5079]

Do you guys have any practical recommendation for identifying pelvic rotation, or a simple test to see if that is the problem?

[@JakobMakesfit]

Great video good content. I´ve got the same problem and i would love to fix it by my own.Can you tell me how long it took for Chad to fix the shifting?I know it´s pretty individully but i would like to know a time range for my motivation.When i do some half kneeling elevated Split Squats in between sets i can fix the shift for a couple reps but when it gets heavy the problem shows again.And do you have any typ of Rehab protocol for this movements?

[@dmx952]

You have no idea how much I needed this. Is this that common? and why?

[@qhenochi]

+Jimmy Mcrustler Glad it was helpful. Yes, it's a pretty common problem. We outlined some of the reasons why in the video. It's just human nature to be a bit asymmetrical. Doesn't have to be a problem, as long as we do things to counteract it periodically.

[@DrunkenDarwin]

Taichi would guide you through these fixes. it's all built in the movements!

[@keithcherry8292]

+Juggernaut Training Systems. I compete in strongman and I have noticed my hip shift, a little in my back squat, not so much in my front squat, but it is prevalent in my log clean and press. With my press it is in my dip and also in my recovery, I use a split jerk technique. My question is, would you suggest doing the drill where you have someone pull on a band to the side that you shift to during my log press?

[@qhenochi]

+Keith Cherry It may help, but keep the weight light when using the band.

[@pintobean8935]

Thank you for this video! I have a lateral pelvic tilt. My left leg is fractionally longer, stronger (slightly bigger too) than my right. It is cuz of my congenital defect. I have noticed a slight shift to my left leg during heavy back squats. Would you recommend these techniques for someone like me as well? Thanks.

[@Ashipan99]

Good information but I wish the camera guy was directly in front of Chad so that we could see his shift a little bit better before and after

[@adam702702]

I don't understand why my RIGHT quad is bigger, when I have hip shift to the LEFT. Any explanations?

[@haiderqadri6806]

Hey Dr.Quinn, great advice I feel like my squat form has improved! One question, besides the hip shift, my left leg always feels tighter and almost heavier than my right. I spoke with an Orthopedic specialist and he said it was a 'hip strain'. It's been several months since then and I still feel like one leg is heavier, tighter and hurts more than the other. Any suggestions?

[@themightymooseking6987]

How often should I do this? And how long until I can expect to see changes or have the problem completely fixed?

[@AbrahamFr0man]

This better fix my hip shift or I'm coming for you both.

[@bosoxfan38]

Any tips of how to "shift" the pelvis up and down? I tend to lift my foot off the wall to shift myself up and down

[@robertsikes]

For the drill where Chad is on his side shifting his hip back and forward, is he inhaling through the nose as he pulls his hip back and exhaling (pushing his ribs down) as he shifts forward or is that only for the 90-90 breathing and exercise that followed that?

[@kderckx]

I have a 14-yo client who has the exact same problem, i have him do bodyweight squats with the band around his waist too. (And stretching and activation exercises etc) But he also has this problem with push-ups, his left hip turns/rotates to the back, so his right hip is more in front of his left hip. Any suggestions on working to correct this?

[@justinmarshall5774]

Should these drills be done after a general warmup and should this be done before every lower body session? Thanks

[@robertburtchell5747]

I'm guessing this works for front squats as well? My high bar back squats are fine, but coming up on my front squats is when I get the shift.

[@aaroncameron7201]

I have an issue that I believe may be related to this - or in the same vein. When I deadlift I set my feet straight or almost straight, but by the end of my set my right foot has externally rotated to about 15 degrees. My right quad is slightly smaller than my left as well. I also experience minor hip shift when I squat on certain occasions. Is this external rotation of the right leg coming from the hips?

[@Hisoka107]

(I should probably watch the whole video before replying) I've been having this problem as well. I noticed one hip flexor and reciprocal lower back was weak and or taking the strain from the other sides weakness. I've been trying to address it using: Glute-Ham bridge and variations Side Lying Bridge Hip Circle/slinghsot I'll be looking to add these to it as well.

[@thegreatguy6340]

Same. I've just found this out. Anyone know how to overcome it?

[@clintmagican]

how do i fix having one foot infront of the other along side the hip shift

[@justinmarshall7931]

hey quinn. I seem to have a problem with the first 2 drills I just can't seem to move the foam roller while it's between my legs. any suggestions or reason why I can't seem to move my hips

[@NowIknowCh]

My hips are also rotated to the right, but I hip shift to left in squats

[@lntimidatingxbl5857]

So is this correcting lateral pelvis tilts? 4:10 And by the way I literally cannot even spin the roller this way without taking my feet off the wall. I have absolutely no mobility that way...

[@simplyalif]

I find side planks fixes all my issues as it's an instability of the hips causing the problem

[@jovan7458]

"probably" where we need to spend more time??? "DEFINITELY" where we need to spend more time

[@RafaelDia]

Would these exercises help correct the hip shift evident on a single leg squat? When I do a single leg squat I lean towards my right. Not surprising, i've been dealing with tendonitis (2x blood injections) in this knee. I looked in the mirror and noticed that im favouring the right side, which just leads me to believe a tight hip? is causing stress on the patella tendon. Does this also mean the right GM is weak? When I squat on the left, there is hardly an trunk rotation and the pelvis is level. On a right squat, the left shoulder almost leans more forward than then right. Pelvis is not level.

[@bodysmithperformance9251]

Quinn says he’s favoring his right side, but Chad shifts left in the heavy squats. It’s a bit confusing. The Banded RNT squat is to correct a right shift though. Anyone else notice this?

[@encorehorror5853]

Where do I order some big boy knee sleeves? Like 4x