Beginner-Friendly Hip Flexion & Deep Squat Routine for Hip Impingement Relief
If your hips feel tight or restricted when trying to squat deeply — or you’ve been told you have hip impingement or femoroacetabular impingement (FAI) — this simple, beginner-friendly routine can help.
This stretch and mobility workout is designed to improve your hip flexion — your ability to bring the knee toward your chest — so you can squat deeper with less discomfort. Whether you're struggling with the deep Asian squat, Hindu squat, or just looking to improve your overall hip function, you're in the right place!
What You'll Need
- No fancy equipment required
- Optional: towel, t-shirt, or belt for assistance
- Exercise mat / padding if on a hard floor
What You'll Do
In this guided session, you’ll follow along through:
- Supine hip flexion stretches
- Isometric glute contractions for control and strength
- Hip flexor and quad stretches to restore balance and openness
You’ll also learn helpful tips to avoid pinching in the hips while finding deeper, more comfortable squat positions. The routine uses precise cues to help you feel the stretch in the right places — without pain or compression in the front of the hip.
Why This Routine Works
This approach promotes sustainable improvements in hip function by combining passive stretching with active control. You’ll learn to:
- Respect your body's limits
- Work progressively into deeper ranges
- Build strength in newly opened positions
Ready for More?
This routine is a small sample of what you get inside the Healthy Hips Program — a comprehensive video course with over 70 ad-free workout sessions to help you eliminate pain and unlock freedom in your hips. Learn more and join at uprighthealth.com/hh.
And if you want ongoing ideas, motivation, and behind-the-scenes content, join me on Patreon: patreon.com/uprighthealth.
