A lack of hip internal rotation can be the limiting factor in achieving a full depth squat. You need a certain amount of internal rotation in achieve full hip flexion. To assess your hip internal rotation you need to do it in two ways, seated and prone. This indicates if the restriction is occurring from the capsule or soft tissue, something I learnt from Tony Gentilcore.
If the hip abductors are restricted, performing self-myofascial release on the TFL, Glute Medius & Minimus will be a good place to start. To do this, use the trigger point ball or the foam roller to address these areas.
Below is a video of a posterior hip stretch that will help improve internal rotation.
Started seated with the legs bent at 45 degrees
Drop on leg towards the mid line and place the other ontop
Use the weight of the top leg to drive the other leg towards the floor.
- Try minimize rotation from the hips, keeping them both on the ground.