The squat is a foundational movement pattern used in exercise and daily life. Although it is a natural motion, the squat places significant mechanical demands on the hip joint, a large ball-and-socket structure. Experiencing discomfort in this area is a common complaint among active individuals, signaling an underlying issue causing the joint to operate inefficiently. This pain is usually manageable through technique adjustments and targeted treatment, but understanding the source of the discomfort is the initial step toward relief.
Pinpointing the Location and Type of Hip Pain
Identifying the location and sensation of the pain during a squat helps narrow down the potential cause. Pain experienced deep within the front hip crease, often described as a sharp, deep pinch, is the most common presentation during the descent phase of the squat. This pinching typically occurs as the thigh approaches the torso, indicating an issue with the joint’s ability to articulate smoothly through deep hip flexion.
Discomfort along the side of the hip, over the bony prominence of the upper thigh, is usually felt as a burning or aching sensation. This lateral hip pain often becomes more noticeable toward the top of the squat or when standing up from the bottom position.
When the pain is felt deep in the buttock area or the upper hamstring, it is classified as posterior hip pain. This deep ache or tension is often more pronounced when the hips are pushed backward, such as in a low-bar squat variation or at the deepest point of the movement.
Primary Causes of Hip Joint Pain During Squatting
The most frequent diagnosis for a sharp, deep pinch in the anterior hip is Femoroacetabular Impingement (FAI). This condition involves abnormal contact between the ball (femoral head) and socket (acetabulum) bones of the hip joint. The bony contact causes a premature mechanical block as the hip flexes, leading to the characteristic pinching sensation.
If the pain is a strain or tightness in the groin area, it often relates to Hip Flexor Tendinopathy. This involves irritation or inflammation of the tendons belonging to the muscles that lift the knee, such as the iliopsoas. The loading demanded by the squat can overload these tendons, resulting in pain aggravated by the motion.
Lateral hip pain is frequently caused by Gluteal Tendinopathy or Trochanteric Bursitis. Gluteal tendinopathy involves the irritation of the tendons of the gluteus medius and minimus muscles where they attach to the side of the thigh bone. Bursitis is the inflammation of the bursa, a small fluid-filled sac, located over that same bony prominence.
In some cases, posterior hip pain is referred pain originating from the lower back. Sciatica or Piriformis Syndrome can cause pain that travels down the leg and is sometimes perceived as a deep ache in the hip or gluteal region during a squat. This type of pain is a nerve-related symptom, not a mechanical issue within the hip joint itself.
Adjusting Squatting Technique for Relief
Modifying the position of the feet and the depth of the squat can often provide immediate relief. Widening the stance and externally rotating the toes slightly—often around 15 to 30 degrees—can create more space within the hip capsule. This adjustment helps to reposition the femoral head, potentially reducing the bone-on-bone contact that causes anterior pinching.
Reducing the depth of the squat is a simple, yet effective strategy to manage symptoms, especially if pain only occurs near the bottom position. Stopping the descent just above the point where discomfort begins allows the individual to continue training the movement pattern without aggravating the irritated tissues. Using a box or bench as a target can help ensure a consistent, pain-free depth is maintained.
Maintaining a strong brace and active core engagement throughout the movement is also important for hip health. Poor core stability can lead to excessive arching of the lower back, which tilts the pelvis forward and increases strain on the anterior hip structures. Actively bracing the core helps maintain a more neutral spine and pelvis, properly centering the hip within the socket.
Before starting any weighted movements, a dynamic warm-up that includes mobility drills can prepare the joint for the demands of the squat. Exercises that encourage controlled rotation and flexion of the hip, such as leg swings or banded mobilizations, can temporarily improve the joint’s range of motion.
Professional Consultation and Treatment Pathways
While self-management through technique modification is helpful, specific signs indicate the need for professional medical evaluation. If the pain is persistent, worsens over time, or does not improve after several weeks of modifying the squat, consult a doctor or physical therapist. Red flags requiring immediate attention include pain experienced while resting, an inability to bear weight, or a distinct clicking, catching, or locking sensation in the joint.
Physical therapy is the primary non-surgical intervention for most causes of hip pain during squatting. A therapist performs a detailed assessment to identify specific muscle weaknesses, mobility deficits, or movement patterns contributing to the discomfort. Treatment typically involves targeted exercises to strengthen the hip musculature and improve motor control, alongside manual therapy techniques.
In cases where FAI is suspected, imaging such as X-rays or an MRI may be ordered to assess the bony structure and check for associated soft tissue damage, like a labral tear. Treatment pathways can also include non-steroidal anti-inflammatory drugs (NSAIDs) to manage irritation or, in rare cases of structural abnormality, a surgical procedure to correct the shape of the bones.