Cook Squat (Hip Lift Regression)

HingeBW

Gray Cook's rock-back squat-hinge hybrid used to restore posterior hip capsule mobility and teach the hips-back hinge pattern; performed by pulling both knees to the chest from a deep squat/hinge position to open up the posterior hip.

Demo: Movement/FMS instructional

Sets

1

Reps

5-8 breaths held

Rest

0s

Contraindications

Low risk; avoid if deep squat position provokes knee pain (adjust depth) or in cases of acute posterior hip impingement. Not a strength exercise — used purely as a mobility/patterning regression.

Setup

Squat down and grip both shins or ankles with the hands, feet flat if possible.

Execution

  1. 1From a deep squat, wrap the arms around the shins and pull the knees toward the chest/armpits
  2. 2Rock the pelvis backward, feeling a stretch through the posterior hip and low back
  3. 3Hold the stretch for several breaths
  4. 4Rock forward slightly and repeat for the prescribed reps or hold duration

Key cues

  • Pull the knees toward the armpits, not just the chest
  • Let the hips rock back, keep the position relaxed
  • Breathe into the stretch
  • Heels down if mobility allows

Common faults

  • Rounding excessively through the upper back instead of the hips
  • Rushing without holding a real stretch
  • Losing balance backward without support
  • Forcing heels down at the expense of a rounded lumbar spine

Tweaks

  • Hold onto a rack or door frame for balance assistance
  • Progress to the Cook Hip Lift once hip mobility and control improve
  • Use as a pre-hinge warm-up drill

Progressions

Cook Hip Lift

Muscles

Primary: Gluteus Maximus, Hip Rotators

Secondary: Lower Back, Hamstrings

Notes

Frequently paired with the Cook Hip Lift as a two-drill regression pair for lifters with poor hip hinge patterning or stiff posterior hips.

Sources

Attribution: Gray Cook