Hip pinching during a squat often feels like a sharp, sometimes dull, localized pain in the front, side, or crease of the hip. This sensation is a common concern for many individuals who perform squats, regardless of their experience level. While uncomfortable, hip pinching frequently has identifiable causes and effective solutions that can improve comfort and performance.
Understanding What Causes Hip Pinching
Hip pinching, or hip impingement, occurs when the hip joint experiences compression or friction, usually in the anterior (front) portion. A common biomechanical reason is when the femoral head and neck do not slide posteriorly within the hip joint during a squat, leading to contact between the femur and the hip socket. This restricts hip flexion and causes discomfort.
Incorrect squat mechanics are a frequent contributor to hip pinching. For instance, an excessive forward lean of the torso, knees caving inward, or an insufficient hip hinge can compromise proper hip movement. Squatting too deep for an individual’s current hip mobility can also force the joint into an impinged position.
Mobility limitations also play a role in hip pinching. Tight hip flexors, adductors, or limited ankle dorsiflexion can restrict the hip’s natural range of motion during a squat, forcing compensation, often at the hip joint. When ankle mobility is restricted, the torso may lean excessively forward, increasing the demand on the hips.
Muscle imbalances can also contribute to improper squat mechanics and pinching. Weak gluteal muscles and a weak core can compromise hip stability and control during squats. Overactive hamstrings coupled with underactive glutes can create dysfunction in hip biomechanics, pulling the femur into the anterior part of the hip joint.
In some cases, anatomical variations or conditions like femoroacetabular impingement (FAI), can predispose individuals to hip pinching. FAI involves abnormal bone growth on the femur (CAM deformity) or the hip socket (PINCER lesion), leading to increased joint contact. While structural factors are a cause, many instances of hip pinching are due to modifiable factors related to form, mobility, and strength.
Adjusting Your Squat Form
Modifying squat technique can alleviate hip pinching by creating more space within the hip joint. Experimenting with stance width and foot angle is a practical first step. Some individuals find that a wider stance with slight toe-out angles reduces pinching, while others may benefit from a narrower stance with feet pointed more forward. Finding the most comfortable stance for your hip anatomy is important.
Initiate the squat by pushing hips back, ensuring knees track in line with toes, rather than caving inward. This maintains proper alignment and prevents undue hip stress. Maintaining a balanced torso angle, avoiding excessive forward lean, is also beneficial; an exaggerated forward lean can compress the hip.
Adjust squat depth to a comfortable range where pinching does not occur. Gradually increase depth as mobility improves to work towards a fuller range of motion without pain. Using props like a small weight plate under heels can also help by allowing a more upright torso position, reducing hip demand.
Improving Mobility and Strength
Addressing underlying mobility and strength deficits can provide lasting solutions for hip pinching. Incorporating hip mobility drills such as 90/90 stretches, pigeon pose, or hip flexor stretches can improve the hip’s range of motion. The “World’s Greatest Stretch” is another exercise targeting hip flexor length and overall hip mobility.
Ankle flexibility is also important, as limited ankle dorsiflexion can force hip compensation, leading to pinching. Calf stretches and other ankle mobility exercises can help improve this range, allowing for a more upright squat posture. A deep goblet squat hold, where elbows gently pry hips open, can also help improve hip and ankle mobility simultaneously.
Strengthening the gluteal muscles and core is also beneficial for hip stability during squats. Exercises like glute bridges, side planks, and band walks target the glutes, improving hip stabilization and movement control. A strong core, developed through abdominal bracing exercises, helps maintain a stable torso during the squat, preventing excessive pelvic tilt that can contribute to hip impingement.
Knowing When to Seek Professional Help
While many cases of hip pinching can be addressed with form adjustments and targeted exercises, some situations require professional evaluation. If hip pinching persists despite consistent efforts with form modifications and mobility work, or if the pain increases in intensity or frequency, consult a healthcare professional, such as a physical therapist or doctor.
Pain present even when not squatting, or if it affects daily activities beyond exercise, also signals a need for assessment. If hip pain is accompanied by other symptoms such as clicking, locking, hip giving way, or radiating pain into the leg, these indicate a more serious underlying issue. Seek immediate medical attention if pain is severe, a joint appears deformed, or there is an inability to move the leg or bear weight.