1

Because of imbalances in my hip, my right foot is pointing more out to the side than the left foot is.

I am thinking that if I do squats or kettlebell swings with high symmetry and my feet more parallel than normal it should correct itself over time.

Can this work?
What is likely causing the imbalance - Imbalance in strength? Tightness? (My legs have the same length).

Experts I have asked recommend resolving tightness or working on specific weak muscles.

3
  • 1
    This sounds like something that you should address with a physical therapist.
    – rrirower
    Nov 27 '20 at 19:01
  • @rrirower - Yes, but it is also an important part of fitness - To make the body more balanced, or not make it worse.
    – Olav
    Nov 28 '20 at 14:48
  • @Olav - I agree with rrirower. This could simply be the way your bones are formed, or it could be an imbalance of some kind. The therapist can help determine which, and give you the correct exercises to help. We would just be shooting in the dark. For example, my bones are formed in a way that my right foot points "out" at about 30 degrees. I have to have special spindles on my bike pedals to be long enough to accommodate this.
    – JohnP
    Nov 30 '20 at 14:51
0

What do you mean by imbalances on your hip? I would think it is due to imbalances in your muscles. Do you sit a lot for work?

If your feet is turned outwards (external rotation of your hip and foot), it may indicate tightness in your gluteal muscles and weakness in your hip adductors. You can try performing more exercises for your hip adductors (https://www.healthline.com/health/adductor-exercises) and stretch your gluteal muscles.

Strengthen your overall lower body and pay attention to form when doing exercises.

4
  • my right foot is pointing more out to the side than the left foot (Which must originate in the hips). I do sit a lot for work.
    – Olav
    Nov 28 '20 at 14:45
  • Pointing out more on one side might be due to the muscles that side being tighter and weaker. Sitting a lot can cause your glutes to become weakened and shortened.
    – Jun
    Nov 29 '20 at 2:37
  • Why would an outwardly turned foot indicate tight glutes and weak adductors? The glutes are internal rotators much more than they are external rotators, and adductors are not internal rotators. Also, how would sitting cause the glutes to shorten when the glutes are stretched (due to requisite hip flexion) during sitting? Apr 28 '21 at 0:53
  • Hey David, my bad in stating glutes will be shortened. In fact, they are lengthened when sitting a lot. For this case, I will think that the glutes, specifically the gluteus medius are the primary culprit for his feet pointing outwards, which may indicate knee valgus. Adductors may be relatively tight due to a possibility of compensating for his weak glutes. Glutes are still the main powerhouse for hip extension, lateral stability of the hip, and external rotation of the hip
    – Jun
    Apr 28 '21 at 2:49
-2

The issue could be anything but it's just a strength imbalance and some tightness as a result of lack of strength training in certain positions and ranges of motion. All that means is that you need a workout routine that is for building athleticism and strength.

Most people have poor leg and hip development. Here is the program:

Here is the beginner routine in short:

  1. Walk backwards
  2. Shin lift
  3. Split squat (lunge)

In-depth: Knees Over Toes Guy's Beginner Workout

Programming involves 12 weeks of slowly developing strength and flexibility generally, so go ahead and spend 12 weeks on these three. You can do them daily and go by feel. No pain.

After reaching the standards in that video and progressing over 12 weeks go ahead and add these to your routine:

  1. Calf raises w/ flexion of tibialis anterior
  2. Incline hamstring stretch/Jefferson curl
  3. Bodyweight leg extensions (knee against wall stretch)
  4. Piriformus good mornings (Pigeon stretch)
  5. Loaded butterflies (Lying leg extended wall stretch)
  6. Wide leg loaded groin stretch (standing wide groin stretch)
  7. ATG Split Squat with weight
  8. Incline hip/oblique weighted raises

This is the video describing the exercises and strength standards to reach:

Knees Over Toes Guy's Mobility Checklist

After reaching 25% BW on the relevant exercises and/ or mobility and repetition goals with no pain go ahead and add the next exercises to your routine.

Add Nordic Curls and Foot Lifts.

10 Reasons to Lift Weights With Your Feet

Nordic Hamstring Curl Tutorial From The Standards Program

Make sure to watch all the videos.

Your Answer

By clicking “Post Your Answer”, you agree to our terms of service, privacy policy and cookie policy

Not the answer you're looking for? Browse other questions tagged or ask your own question.