Shifting to one side in a squat

What it usually means, what is likely tight and weak, and a routine that helps. Also called asymmetrical squat, hip shift in squat.

In short

Weight shifts toward one side at the bottom of the squat.

Why it matters

Shifting to one side in a squat means one leg does more of the work. Over time it can build strength gaps and load one hip or knee more.

Usually tight

· Adductors (shift side)
· TFL (opposite side)
· Piriformis
· Calves (opposite side)

Usually weak

· Gluteus medius (shift side)
· Adductors (opposite side)

Other things that can cause it

· Old injury on the other leg (offloading)
· Stiff ankle on one side

A corrective routine for shifting to one side in a squat

Done in this order: calm what is tight, lengthen it, then strengthen what should be doing more. Daily for 3 to 6 weeks is a good start.

Everyday habit

Film one bodyweight squat from the front each week and check the midline stays centered.

How long it takes

Often evens out in 3 to 6 weeks, with steady work. Re-check every 2 to 4 weeks.

How Kentro checks it

It shows up in the overhead squat, facing part of the scan: face the camera, feet shoulder width, toes forward, arms straight overhead. Kentro measures each side separately, so you see which side it is and whether it is improving between scans.

When to see a professional

See a doctor or physical therapist if you have pain that is sharp, getting worse or lasts more than a couple of weeks, numbness, tingling or weakness, pain after a fall or injury, or pain at night. This guide is general education for healthy adults, not a diagnosis or treatment plan.

Do you have it? Find out free.

Prop your phone against a wall. Kentro checks shifting to one side in a squat and the rest of your posture and movement, then builds your routine.

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