Hip Internal Rotation and Ball Control

When we watch a powerful soccer kick, we tend to focus on the foot striking the ball, the speed of the leg, or the follow-through. But behind every kick lies a complex chain of coordinated movements that starts long before the ball is even contacted.

Research by Naito et al. (2010), using a 3D dynamical model of the soccer instep kick, revealed something profound: the rapid extension of the knee isn’t driven solely by the knee—it’s driven by the angular velocity of hip flexion and the way force transfers through the kinetic chain.

This insight reshapes how we should train soccer athletes. Traditional strength programs often default to back squats as the foundation for lower-body strength. But for soccer players—whose success depends on sprinting, decelerating, and kicking mechanics—we must prioritize how the hips function, not just how much weight they can lift.

Why We Don’t Back Squat Soccer Players

The back squat has its place in strength training, but it comes with limitations for soccer-specific performance. Here’s why we don’t use it in our training system:

1. Pelvic Positioning

Heavy back squats often lead to a posterior pelvic tilt at the bottom of the movement, reducing anterior pelvic orientation. Soccer players need an anteriorly positioned pelvis to optimize hip extension and flexion during high-speed running and kicking. Losing this position under load can negatively impact sprint mechanics and kicking efficiency.

2. Hamstring Tendon Stress

A compromised pelvic tilt increases proximal hamstring tendon strain—particularly concerning in a sport where hamstring injuries are highly prevalent. Loading patterns that place excessive stress on this area aren’t aligned with reducing injury risk.

3. Adductor Hypertrophy Risks

The back squat recruits the adductor complex significantly for stabilization. While muscle growth isn’t inherently negative, excessive hypertrophy without addressing dynamic control can reduce hip mobility and increase groin injury risk—two issues we aim to prevent in soccer athletes.

The Hip’s Role in Kicking Mechanics

Building off Naito’s findings, we know that hip flexion angular velocity is critical for driving powerful knee extension. If the hip lacks the ability to flex quickly, the knee cannot extend efficiently, compromising kicking speed and power.

Equally important is hip internal rotation at the end phase of the swing. This rotational movement:

• Directs force into the ball instead of off-axis

• Helps decelerate and stabilize the leg post-contact

• Reduces medial knee and groin stress

Without sufficient hip internal rotation, athletes may compensate elsewhere in the chain, increasing their risk for groin, hamstring, or lower back injuries.

Why Exercise Selection Matters

That’s why our training system focuses on:

• Building hip flexion and extension strength without compromising pelvic positioning

• Training in split-stance and single-leg patterns

• Developing controlled hip internal rotation and rotational stability

• Promoting dynamic force transfer over isolated muscle hypertrophy

Rather than back squatting, we prioritize exercises like trap bar deadlifts, Bulgarian split squats, hip thrusts, Copenhagen planks, rotational medicine ball throws, and loaded hip internal rotation drills.

Because in soccer, it’s not about who lifts the heaviest in the weight room—it’s about who moves the strongest and safest on the field.

Ready to Train Smarter?

At Ground Force, our mission is to bridge science and sport with intentional, soccer-specific programming. Through our Perform First app, you can work directly with one of our experienced trainers to build the strength, stability, and mechanics that translate directly to the pitch.

Start your personalized program today—click here to train with us and experience what it means to Perform First.