Correcting a “Swerve” Caused by Hip Imbalance During Squats

Correcting a “Swerve” Caused by Hip Imbalance During Squats

Correcting Hip Swerve During Squats
Experiencing a swivel, or swerve, caused by a muscular imbalance in the hips, is a common issue that can affect the rhythm of your squats and risk injury. The root of the problem is normally tight hip flexors (mainly the iliopsoas muscles), adductors, abductors, a weak gluteus muscle, or a combination of several of the above. Therefore it is also wise to incorporate stretches that target those muscles along with single leg exercises, such as Bulgarian squats, lunges, box step ups, etc.

In this video, I will give you a cool training hack that can be used during squats to help correct the problem, but before getting to this point I recommend going through a few weeks of glute activation to make sure that you are able to squat with proper form using full range of motion.

You can see my previous videos on glute activation here:
How to Activate Your Glutes with Dominant Quads

How to Activate Your Glutes with Dominant Quads

There are quite a few biomechanical issues that could prevent a person from squatting ass-to-the-grass. In some cases, the anatomy of the bones in a person’s legs (femur and tibia) can play a major role, but even those people should be able to squat low enough to get their legs just below a 90° angle, at least. If you are not getting lower than 90° while squatting you will not be using your glutes at all. In other words, you’re cheating yourself!

Assuming that you are among the most common groups of gym goers, and that your femur and tibia bones are
around about the same length, you will have to use some crafty techniques in order to bring your posterior muscles back out of their slumber if they have been hibernating. Dominant quadriceps can stop you from targeting and accessing these muscle fibres.

Decline hip thrusters are great for glute activation. As explained in the vid, this exercise is a straight forward way to hit glutes while excluding quads. This move also works for people who have to overextend their lower backs in order to get all the way down, or fall victim to a combination of both.


Foods that Increase Sexual Drive and Performance in Men and Women


Hormones are the chemical messengers of the body and they play a key role in maintaining homeostasis. Hormonal imbalances are almost always linked to short comings in nutrition, and the sexual ones are among the easiest to detect, so if you are experiencing a low libido, experience difficulty getting aroused or performing then here are some foods to incorporate into your diet that might help!


Walnuts improve the shape, movement and vitality of sperm in men.


Strawberries and raspberries have high levels of zinc, which is beneficial for both male and female genders. For women, zinc makes it easier for the body to prepare for sex, hormonally, while in men, it is needed to control healthy levels of testosterone.


Avocados are full of folic acid and vitamin B6. Folic acid fills you with energy and b6 stabilizes your hormones.


Watermelon can boost libido and strengthen the erections in men. It is abundant in l-citrulline, which is an amino acid that increases nitric oxide for more vascularity.


Saffron is a natural aphrodisiac that will improve your sex drive as well as your sexual performance. It is rich in zinc and other essential minerals that help increase blood flow to sexual organs, boosts mood and is also a proven anti-depressant.


Dark chocolate will make your brain release serotonin (the happy hormone). It doesn’t necessarily help improve your actual libido, but it will improve your mood in preparation for the big moment!

Steak is full of (guess what!) zinc (!), vitamin, iron and protein. All of which are needed for men and women to keep up healthy libidos.

Bon apetit!


For help with nutrition:

Best Pre Workout Stack

Nothing has worked better for me the combination of the above pre workout supps. Altogether they should run you about £90/$120 and should last 2-3 months. Here’s what they do and how to dose:

Creatine – 5g – increases ATP (energy) production in the muscles and increase sarcoplasmic activity in the muscle

Beta-alanine – 4g – increases absorption of creatine and delays muscular fatigue

Citrulline Malate – 6g – increases nitric oxide that is readily available for the muscles and decreases DOMS

BCAAs – 5g – muscle repair 

Coconut oil – 1 tsp – promotes fat loss, decreases lactic acid build up and spares glycogen (energy stores in muscles)

Espresso – energy & focus


Iliopsoas Stretch


Tight hip flexors can hugely restrict your hip mobility, pelvis & lower spine position, and destroy your squatting technique, among other things. Stretching them on a daily basis is definitely a genius idea!

To perform the above stretch, take one knee in front of a bench, or chair. You may need a couple of yoga boxes, or something similar to cushion your knee. Your foot should be hooked over the edge of the bench. Use a stability ball, or another chair for balance. Once in position, push your hips forward while reaching over your shoulder towards the opposite bum cheek.

Haha! Bum cheek. 😂🤣

*Ehem* Excuse me. Lol.

Hold for ten to twelve seconds and release slowly. Be sure to work both sides evenly.

– Tayvis Gabbidon

Foam Roller Spinal Stretch



Posture correction cannot be accomplished without constantly stretching the spine back into position. The foam roller works great for this.

Many of our lifestyles can lead to a poor posture. Working at a desk, texting on mobile phones, cycling, driving, etc. are tasks that require us to become more hunched over, putting more and more pressure on the spine as the shoulder girdle becomes victimised by gravitational pull. This will lead to lower back pain, upper back pain, knee pain, migraines, restricted nerves, kyphosis, lordosis, and a long list of other biomechanical problems. The only cure is to strengthen the postural muscles while simultaneously stretching the opposing ones (chest, abs, hip flexors, etc.).

To perform the above stretch, lie on the foam roller so that it is just above the center of your spine (just below the bottom corners of your shoulder blades). Your backside should be on the floor, knees together and feet flat. Try to wrap yourself around the roller while you reach overhead. Relax and let gravity pull your hands towards the floor. If you experience any clicks or cracks in the shoulders, or spine, don’t panic, as it is perfectly normal.

If your range of movement is poor you will find it quite painful and you won’t be able to get your head to the floor. If that is the case expect to feel an uncomfortable pressure on your throat. You can roll up a towel, cushion, or use a yoga block to rest the back of your head on in order to relieve the pressure. Decrease the height of head support slowly over time and you should eventually be able to wrap yourself around it completely.

Foam rollers are great for rolling your muscles. Rolling helps release the fascia around the muscles, but is NOT to be used in the same manner on the spine. Only use it for stretching.

-Tayvis Gabbidon


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