These Weak Hip Muscles Are Why Your Squat Is Trash

Struggling to do a deep squat — like a Hindu squat, Asian squat, Slav squat, or primal squat? It’s not just a flexibility issue.

If you feel like you’re going to fall over, or if your knees fly out and your hips hit a brick wall, your hip muscles are probably the real problem. Specifically, two groups of muscles are usually weak… and they’re ruining your squat.

1. Weak Hip Flexors = Poor Balance

Most people think tight hip flexors are the issue — and sure, they might be tight. But they’re also probably weak. Your hip flexors help bring your thigh toward your chest, and they stabilize your torso as you drop into a squat. If they’re not doing their job, you’ll feel like you’re tipping backward or can’t get low without falling. Try this: sit in a chair and lift one knee toward your chest. If it’s hard to get past 90 degrees, you’ve got work to do. Progress by adding resistance — like using a weight, bag, or resistance band — and stay focused on control, not speed.

2. Weak Adductors = Flared Knees and “Stuck” Hips

If your knees bow way out during a squat — or you feel stuck at a certain depth — your inner thighs (aka adductors) probably need help. These muscles help pull the thighs inward and stabilize your hips. When they’re weak, your knees drift out, your hips feel jammed, and you lose control. Try side-lying adduction lifts, and hold the top position. Add weight or resistance over time. And experiment with different angles to challenge the muscles through your full range of motion.

Train Smart: Bands, Benches, and Cable Machines

You can train both hip flexors and adductors at home or in the gym:

• Use 41" looped resistance bands on anchor points
• Try seated or lying exercises with household objects (like a camera bag)
• Use cable machines with attachments around the knee to mimic squatting positions

Play with angles, rotations, and leg positions. The more you can control your hips in different configurations, the better your squat will feel.

Don't Forget These Rules

• ✅ Start slow and easy — 2x/week is plenty to begin
• ✅ Focus on the feel — not momentum or speed
• ✅ Train both sides — and do an extra set on your weaker side
• ✅ Gradually add resistance as your control improves

Want More Help Fixing Your Squat?

If you want structured guidance to build strong, mobile hips and master the deep squat, check out these programs:

• Healthy Hips – for long-term hip health and strength
• Asian Squat Program – for mastering deep squats step by step