Hip pain during a squat can be incredibly disruptive to a training routine, but it is a common issue faced by many individuals who lift weights or perform bodyweight exercises. This discomfort often stems from manageable issues, such as minor technique flaws, muscle imbalances, or mobility limitations, rather than severe injury. By systematically diagnosing the location of the pain and implementing targeted adjustments to form and warm-up routines, you can often return to pain-free movement.
Identifying the Source of Pain
The location of the hip pain provides the most direct clue about the underlying cause. Anterior hip pain, felt as a pinching sensation deep in the front of the hip or groin at the bottom of the squat, is often associated with femoroacetabular impingement (FAI) or irritated hip flexor tendons. This pinching occurs when the head of the femur contacts the rim of the hip socket prematurely due to the depth or angle of the squat movement.
Posterior hip pain (felt in the gluteal region) is frequently linked to conditions like gluteal tendinopathy or piriformis syndrome. This discomfort often arises from a lack of stability in the hip joint, where the gluteal muscles are unable to control the movement effectively under load. Weakness in the posterior chain can cause other muscles to compensate, leading to strain and irritation in the tendons located around the buttock.
Lateral hip pain, centered on the side of the hip bone, often indicates greater trochanteric pain syndrome, typically a tendinopathy of the gluteus medius and minimus. This pain is generally exacerbated by a movement pattern known as a hip shift, where the body’s weight is momentarily displaced to one side during the ascent of the squat.
Adjusting Your Squat Technique
Immediate relief can often be achieved by making small but specific adjustments to your squat mechanics. Experimenting with your stance width and the angle of your toes is a simple starting point, as a slightly wider stance or greater toe flare can better accommodate the unique structure of your hip joint and reduce the likelihood of pinching. Finding an optimal stance allows the head of the femur to move more freely within the hip socket during the descent.
Controlling the depth of the squat is another rapid adjustment, especially for those experiencing anterior hip pinching. You should intentionally stop the movement just before the point where the pain begins, which may mean squatting to a box or bench temporarily. This modification allows you to continue training the movement pattern without aggravating the irritated tissues. A focus on driving the knees outward, keeping them aligned over the toes, is important for engaging the hip muscles and preventing the knee from collapsing inward, which helps create more clearance in the hip socket and reduces impingement.
Strengthening and Mobility Drills
Long-term resolution of hip pain requires addressing the underlying limitations in strength and mobility that contribute to poor squat mechanics. Targeted glute activation exercises, such as lateral band walks and clamshells, help to strengthen the gluteus medius, a muscle that is responsible for stabilizing the pelvis and preventing the knee from caving inward. Incorporating these banded movements into your warm-up routine primes the hip stabilizers to fire correctly when under the heavier load of the squat.
Improving hip and ankle mobility is also a common requirement for pain-free squatting, as stiffness in either joint can force the hip to compensate, often leading to pain. Specific drills like the 90/90 hip stretch can improve both internal and external rotation of the hip, while ankle rocker drills or squatting with a small heel elevation can address limited ankle dorsiflexion. A deep squat hold, sometimes called a “third world squat,” can be used to promote flexibility in the hip joint, adductors, and ankles simultaneously. Strengthening the hip flexors in both shortened and lengthened positions, such as with supine leg raises or elevated lunges, can also improve stability and control throughout the full range of motion.
Warning Signs and When to Consult a Professional
While many instances of squat-related hip pain can be resolved through technique adjustments and corrective exercises, certain symptoms indicate a need for professional medical evaluation. You should consult a physical therapist or physician if the pain is sharp, severe, or prevents you from walking normally. A pain that radiates down the leg or is accompanied by numbness or tingling suggests potential nerve involvement, such as sciatica, which requires expert diagnosis.
If you experience a distinct clicking, catching, or locking sensation within the hip joint, or if the pain persists despite two to four weeks of consistent form correction and mobility work, it is time to seek professional help. These symptoms may point to structural issues like a labral tear or a more complex case of femoroacetabular impingement that requires a personalized treatment plan, which may include imaging like an X-ray or MRI. A specialist can accurately identify the precise structure causing the pain and guide you toward a safe and effective recovery.