Hips Rising Before Your Chest When You Squat? Read This

Ascending from a squat with the hips rising too fast compared to the chest, indicates hamstring dominance for hip extension and gluteal deficiency in generating the hip extensor torque. This position also reduces the quadriceps ability to transfer force to aid the already deficient glutes in hip extension.

With the correct movement pattern, we use muscles that cross two joints (hamstrings and quadriceps) to transfer force between the knees and hips. This allows the knee extensors (quadriceps muscles) to indirectly help extend the hip. It also allows the hip extensors (glutes) to indirectly extend the knee.

Building outstanding strength and performance first requires that the correct muscles are firing and excellent movement patterns are embedded. Without this, athletic potential will be limited and there is a greater risk of injury.

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Matthew Watkin-Jones

Strength & Conditioning Coach

Experienced strength and conditioning coach with 15+ years of expertise and NSCA CSCS qualification. Global work, sports degree, and insightful articles showcase the commitment to optimizing athlete performance. A proven professional.