Poor activation of the gluteal muscles, commonly and jokingly called gluteal amnesia, is a common dysfunction effecting stability of the knee, hip, pelvis and low back (among other areas). Higgins et al (2014) even showed there was a large difference in anteversion angles bilaterally in the same individual (potentially lending some validity to PRI concepts of inherent asymmetry), with as much as a 25 degree difference in anteversion angle between left and right hip.
I've always struggled with hypermobility but I have typically been able to curtail the painful effects (mainly hip dysplasia which leads to my knees, ankles, and back going out) with either playing Rugby or through ballet over here classes where I've focused more on strengthening than flexibility.
To illustrate the point, hop out of your chair and attempt a butt-to-ground bodyweight squat You'll probably meet resistance before you hit parallel, since you're most likely compensating for poor thoracic spine mobility, tight hip flexors, and a weak posterior chain.
What happens sometimes is people who don't naturally have great glute activation patterns and don't have naturally good muscle balance (ie. Finally, this last video shows yet another glute exercise, that activates the gluteus medius and gluteus minimus, which are responsible for hip abduction and external rotation. The mobility zone is rotational motion that spans from approximately 45 degrees of internal rotation to 45 degrees of external rotation.
Maintaining 3 points of contact with the foot throughout the movement is going to be key in maintaining the correct hip position, not to mention, if you are unable to maintain a good foot position, their is a good chance that you are having some ankle issues as well.
Crossed-Leg Single-Leg Glute Bridge - This is a great Glute Bridge Variation to really open up your hips while activating and isolating each glute. Some of them overlap in effectiveness (glute marches are great for core stability and glute activation). They could have really stiff ankles, poor hip mobility, poor core stability, or something more structural in nature like femoral acetabular impingement - all of which can play a role in whether someone can squat to depth.
Why is there so many powerlifters that use Glute ham raises, leg curl, leg extensions, ALOT of back work, Tricep extension in 100 ways and so on, how much carryover does it really have compared to Stifflegged deadlift, Press from board, high reps squatting.
I've always struggled with hypermobility but I have typically been able to curtail the painful effects (mainly hip dysplasia which leads to my knees, ankles, and back going out) with either playing Rugby or through ballet over here classes where I've focused more on strengthening than flexibility.
To illustrate the point, hop out of your chair and attempt a butt-to-ground bodyweight squat You'll probably meet resistance before you hit parallel, since you're most likely compensating for poor thoracic spine mobility, tight hip flexors, and a weak posterior chain.
What happens sometimes is people who don't naturally have great glute activation patterns and don't have naturally good muscle balance (ie. Finally, this last video shows yet another glute exercise, that activates the gluteus medius and gluteus minimus, which are responsible for hip abduction and external rotation. The mobility zone is rotational motion that spans from approximately 45 degrees of internal rotation to 45 degrees of external rotation.
Maintaining 3 points of contact with the foot throughout the movement is going to be key in maintaining the correct hip position, not to mention, if you are unable to maintain a good foot position, their is a good chance that you are having some ankle issues as well.
Crossed-Leg Single-Leg Glute Bridge - This is a great Glute Bridge Variation to really open up your hips while activating and isolating each glute. Some of them overlap in effectiveness (glute marches are great for core stability and glute activation). They could have really stiff ankles, poor hip mobility, poor core stability, or something more structural in nature like femoral acetabular impingement - all of which can play a role in whether someone can squat to depth.
Why is there so many powerlifters that use Glute ham raises, leg curl, leg extensions, ALOT of back work, Tricep extension in 100 ways and so on, how much carryover does it really have compared to Stifflegged deadlift, Press from board, high reps squatting.