To eliminate hip discomfort and correct a pelvis that drops during a squat, lateral hip stability must be reactivated using two exercises: the dynamic side plank (DNS Star Plank) to intensely engage the glutes, and the reactive neuromuscular training (RNT) asymmetrical squat to reprogram natural knee alignment.

noli's read

Squat University draws here on movement control concepts that are highly respected in the sports world. The dynamic side plank posture is inspired by the Dynamic Neuromuscular Stabilization method developed by Professor Pavel Kolář, an approach recognized for waking up deep stabilizing muscles through instinctual movements. For its part, the asymmetrical squat with a resistance band uses Gray Cook's Reactive Neuromuscular Training (RNT) technique, which prompts the body to correct its own posture by slightly accentuating the imbalance. Research, including a systematic review on hip strengthening (MDPI, 2023), confirms that working this area significantly improves dynamic control and reduces tension. However, promising the disappearance of months-long discomfort after only a session of two exercises is a common marketing simplification. While immediate relief can occur due to a temporary nervous 'reset' effect, lasting correction of movement habits requires regular practice over several weeks.

the sources

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