How to Fix Your Hip Shift with Dr. John Davidson
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- Опубликовано: 8 янв 2025
- Dr. John Davidson explains several ways to intervene with hip shift in squats.
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Dr. John Davidson, Jr, DPT, OTR
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“Ashley, do it again! Annnd again!"
Giggidy, Giggidy.
Simp
😂😂
This doesn't address the potential muscle imbalances that causes it, and may even cause new imbalances because you're layering a new pattern on top of an dysfunctional one.
How so? It’s encouraging the under-active hip to fire more.
@Robert Matsumura so hip shift is not a big deal and can not be fixed?
Idiot comment. Care to explain
@Umbrellagasm the reason for the shift most often is muscular imbalance resulting in pain, therefore myofascial release and stretching THEN something like this which is strengthening.
I noticed I was doing this 5yrs ago(shift towards left side) but didn’t understand why, nor did my throwing coach and it was never addressed. He advised me to replace barbell squats with deadlifts & front squats. Fast forward, my right knee is pain from any bending, my ankle is tight, arch is flat, and my glutes are weak/underactive. Standing alone even irritates my right hip with sciatica pain I believe. My quads have gotten weaker because because haven’t been able to strengthen them with the usual exercises that require bending at the knee. I’m only 26yrs, It’s an uphill battle for sure. Thanks for the content!
Wow that sounds ruff on ya tho... There must be hope for ya tho
Something that I’ve found helps me with this is to really develop a good bracing pattern. Hips, glutes, abs, back, pecs, everything at once. When the muscles contract aggressively on both sides of the body I’ve found that it sort of pulls all the moving parts that shouldn’t be moving back into place.
And a slow eccentric phase, with a pause at the bottom as an option. The advice in this video is rubbish, IMO. If someone (perhaps a personal trainer) is going to pull on a band each time you squat, it's easy money for that trainer. Also, a plate under one foot is just going to create a disbalance of some other magnitude. All you need is good bracing and you can practice with your own bodyweight.
I have a shift in my squat because of a Knee injury , some scoliosis and lordosis… but i just force myself to squat straight…. The same way i force my back to look normal… 🤣
Just one more time xD
I took your theory. And walked around with one shoe on all day... Focus on shifting my hips to the other side... seems to work. Also did squats with one shoe on. Focusing on straightening hips
I unfortunately have a hip shift and for years did a narrow stance on the smith machine. I KNOW HOW BAD That was now. I don’t know if my structure allows for a proper squat. I have some right hip and right knee pain and general instability. Like you said, It could be many things. My gait is now affected.
Thanks, I will try this.
assuming that the patient has no injuries a Faber Test can be done to see left hip is tight. as simple mobility exercise can resolve it.
the side i’m shifting is the stronger side right ?
Great video and I appreciate the advice! Can't wait to fix my squat now :D
My chronic pain on my right hip started 2 years ago. I had an injury in the left knee 4 years ago not properly treated. I feel that I have a big tension on the right side and too few on the left. All the doctor just don't listen to my feelings and I still don't have a solution to my problem...until today! When I started to make the squat with the resistance band, just after the first time I feel something like a recondition in my body and less pain! So I would like to thank you and ask one thing: are there other exercises to rebalance the weight in the body? Or what are the major muscles that I should need to train? Thanks from Italy!
An EXCELLENT fix
My shift is also to the left, due to pain in the front of the right hip. injury from 1998/99 its effected my bench press and shoulder press. its made my whole non dominant side bigger and stronger then my dominant side. Been looking for the fix to this for 20 years it has caused a lot of injuries. can you help?
Great video. I have a left lateral ishium and right medial ischium along with a left on right Sacral torsion. I have this hip shift causing a lot of right hamstring pain. Do you have tips for one legged work to help the hip shift? I find I shift during one legged work like lunges. This video is great for my squats, thank you!
So, does this mean it's like an activation drill, where we warm up with these recommendations and then switch to our normal squatting, but with the feeling these drills induce?
Unilateral work could help too or not? If could help which exercises would you recommend and which reps/sets/%
Tried this and it instantly fixed my squat. I even used it in my deadlift. Heavy weight would start to give me a hip shift when I'd get tired. The band worked better around my thigh just above the knee than around my waist though.
I would get a sharp pain in my right hip trying to force the knee out and keep all my other cues in check but this relieved all the pain and made my squat form much better.
The question i have is will I have to use this forever or if I squat consistently with it will it fix whatever is wrong with me?
It depends on if it's a movement pattern issue, or if you have an asymmetry that needs to be addressed. A lot of times this will fix both. However if you have a chronic injury, that will need to be addressed.
@@TravisMash No sir. No injuries that I can think of. How long would you suggest I keep the bands on before trying without it?
It seems crazy that my squat was so bad before and this little pull cleans it all up. In the video when you tell her to exaggerate it that's how my body did normally. Even with an empty bar.
@@TXMike06 it's really just reprogramming the neuromuscular system to perform a different movement. If you have an injury, it's a little different.
Great video. Would this be similar if you have a short leg (due to asymetrical hip torque)? You would put the plate under the longer leg correct? Thank you!
Yo if your weights are the big ones and not the slender ones take one shoe off that worked perfect for me
Thank u sir...
Thanks for watching!
Thank you doctor pretty nice explanation!!
I have an old ankle injury so can u suggest something
Tried putting the plate under my foot and it fixed my shift but how long do I workout with the plate under my foot? Or is it just a warm-up exercise?
i can watch Ashley squats all day.
Simp
How do you prevent imbalance where oneside is descending lower than the other side?
I have laterial pelvic shift and glue imbalance, can this help?
Alesha Porter that’s exactly what it is talking about. So I think yes.
Foam roll your quads and IT glutes and inner thighs get a ball and roll it into your hamstrings your bound to find the muscle imbalance
no matter what i do my hips shift to the right
his feet almost blew off
This is due to leg length discrepancies
Why not just fix the muscle imbalance that cause the shift ?
Johan Esterhuizen I don’t think that it is an either or type of solution. You have to do both. We are just addressing movement pattern here, which will in itself begin the process.
trevor bachmayer has more helpful stuff.... his videos helped my fix my shin splints...
SMASHWERX is no joke! Saved my butt - literally
He's an idiot, but.....Hello Ashley;))
😂
Simp