Overview
Most squat depth limitations aren't hamstring flexibility issues — they're hip capsule restrictions in IR and ER. This protocol uses banded distractions and contract-relax techniques to create lasting change in the hip joint itself.
Step-by-Step Instructions
- 1
Assess your starting range
Before beginning, note your current range of motion and any discomfort. Move slowly through the target range and identify where restriction or tension begins. This becomes your baseline to measure progress against.
- 2
Apply targeted pressure or mobilization
Using the technique described for this area — lacrosse ball, foam roller, or manual stretch — position yourself appropriately. Apply steady pressure at a 6–7 out of 10 intensity: enough to feel it, not enough to brace against it. Hold for 60–90 seconds.
- 3
Move through the newly available range
Immediately after releasing tension, move the area through its full range slowly and deliberately. This signals to the nervous system that the new range is safe and helps the change persist rather than reverting within minutes.
- 4
Reinforce with a loaded stretch
Finish with a 2-minute loaded stretch in the end range. Gentle load — like holding a light position or using your own body weight — creates lasting fascial change that passive stretching alone doesn't achieve.
When to Stop and Seek Care
- Pain that worsens significantly during or after the routine
- Numbness, tingling, or radiating symptoms into an arm or leg
- Symptoms that have persisted beyond 6 weeks without improvement
- Any recent trauma, fracture, or acute injury
This guide is educational, not a substitute for diagnosis or treatment. When in doubt, book a session so we can assess directly.