Which structure should be relaxed or stretched when performing the single-leg squat for mobility and pain considerations?

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When performing a single-leg squat, hip mobility and control at the back of the hip are what often limit depth and can cause pain. The structures in the posterior hip region—the piriformis and other deep external rotators, the TFL/IT band area, and the posterior hip capsule—tunnel around the joint and can become tight with sitting or overuse. When these tissues are tight, they restrict end-range hip flexion and can irritate the surrounding tissues, leading to pain or compensations during the squat. Relaxing or stretching these posterior hip structures helps restore end-range motion and reduce irritation, making the movement smoother and less painful. While the hamstrings, calves, and rectus femoris can influence squat mechanics, the posterior hip structures are the primary contributors to mobility and pain patterns seen in this movement, so targeting them yields the most direct improvement.