OC Athletic Massage & Training

Not sure what’s causing your hip shift? Schedule a call through the link in my bio, and let’s figure out what to assess.

What if your bodyweight squat looks fine, but your hips start shifting when you add weight?

That’s when I’d start investigating strength balance and control.

A split squat is one way to compare sides. Does one leg feel weaker or harder to control?

If strength is relatively equal, I’d look more closely at how you’re controlling the movement under load.

And remember, not everyone’s squat needs to look the same because not everyone is built the same.

The goal isn’t a picture-perfect squat. It’s understanding what’s happening so you can make better decisions about your training.

ASSESS. DON’T GUESS.

Follow for Part 4 — because not every hip shift is a mobility problem.

Found a mobility limitation when assessing your bodyweight squat? That doesn’t mean you have to stop training.

Sometimes a simple modification can help you find a position you can control better.

Try elevating your front foot or changing which hand holds the weight. Then retest.

Did the shift improve? Did the movement feel more controlled?

Remember, a modification isn’t necessarily the fix. It’s information.

ASSESS → ADJUST → ASSESS AGAIN.

And if mobility wasn’t the limitation in the first place? In Part 4, we’re looking at strength balance and control.

Send this to the friend who somehow hurts themselves doing absolutely nothing. 😂
Apparently I don’t need an extreme sport anymore.

Reach into the back seat? Shoulder.
Pick something up? Back.
Stand up from a chair? Knee.
Sit at the computer too long? Neck and upper back.

Getting older doesn’t mean you have to stop doing things.

It might just mean your body appreciates being prepared for the things you keep asking it to do.

don’t train just to get better at exercises.
I train so I can keep doing the things I love. 🏐

That’s the whole point.

Your hip shifts in a split squat… but what’s driving it? 👀

Day 2: Check your mobility before choosing a fix.

I’m comparing ankle dorsiflexion and hip internal and external rotation on both sides to see whether a difference in available motion could be contributing to the shift.

A difference gives us something to investigate—it doesn’t automatically tell us the cause.

Next, we’ll change the setup and retest the movement to see what actually helps.

Save this for your next split-squat session, and follow for Day 3: modify and retest.

See your hips shift when you squat? Don’t rush to fix it.

A hip shift is information. It tells me something is happening—but it doesn’t tell me why.

That’s why I assess before deciding what needs to change.

If the shift is already there during a bodyweight squat, mobility is one of the first things I want to investigate.

But what if your mobility looks fine? That can send us in a completely different direction.

Follow for Part 2 — I’ll show you how I assess the ankle and hip.

The #1 rule of athletic recovery? Consistency.

One sauna session, one mobility session, or one good night of sleep can feel great—but recovery isn’t something you check off once.

It’s the things you do consistently that help you keep up with the things you ask your body to do.

Train. Recover. Repeat. 🔁

Save this for the next time you try to make one recovery day undo an entire week. 😂

Running laps, occasionally touching a volleyball. Middle life 😂🏐

Playoffs ✅ Next stop: championship next week! Apparently I’ve got a few more laps to go.

Fellow middles, you know the cardio is personal 😂

Mile 1: 😎→ Mile 3: 😎→ Mile 5: 😎→ Mile 7: 😖

Mile 9: OUCH. 🤕

If your knee feels fine at the beginning of a run but consistently starts bothering you later, that timing is useful information.

What changed between mile 1 and mile 9?

Fatigue? Strength or capacity? Running volume? Something else?

The timing doesn’t tell me exactly why your knee hurts—but it can help tell me what I want to investigate next.

Assess. Don’t guess.