The lunge is a powerful lower-body exercise used for building unilateral strength, improving balance, and enhancing functional mobility. This movement places significant mechanical demand on the hip joint, requiring a blend of mobility, stability, and coordinated muscle action. Hip pain is a common issue that arises during the exercise, often signaling a breakdown in the mechanics of the hip and pelvis. Understanding the causes of this discomfort is the first step toward modifying the movement for safety and effectiveness. This article explores the anatomical and technical reasons behind lunge-related hip pain and provides steps for correction.
Proper Biomechanics of the Lunge
A mechanically sound lunge requires precise alignment and controlled movement to distribute the load effectively. The ideal starting position involves standing with the feet positioned hip-width apart, which provides a stable base. As you descend, the torso must remain relatively upright, with the core engaged to maintain a neutral spine and prevent excessive leaning.
The goal is to achieve approximately a 90-degree bend in both the front and back knees at the bottom. During the descent, the front knee should track directly over the second or third toe, ensuring force is directed through the mid-foot and ankle. This form minimizes stress on the hip capsule and allows the gluteal and thigh muscles to perform the work. Proper lunge execution is a controlled vertical drop, emphasizing strength and stability.
Identifying the Source of Hip Pain
The location of the hip pain indicates the underlying anatomical structure being irritated.
Anterior Hip Pain
Pain felt at the front of the hip, deep in the groin crease, is associated with issues related to hip flexion. This anterior discomfort may signal hip flexor tendinopathy, involving the iliopsoas muscle, which becomes compressed or overstretched at the bottom of a deep lunge. Over-striding or allowing the pelvis to tilt forward (anterior pelvic tilt) can exacerbate this strain.
Another cause of anterior pain is femoroacetabular impingement (FAI), where the head of the femur contacts the rim of the hip socket prematurely. The deep hip flexion required in the lunge can cause a sharp, pinching sensation that limits movement depth. A labral tear, involving the ring of cartilage cushioning the hip socket, can also cause sharp, catching pain in the front of the joint, particularly under load.
Lateral Hip Pain
Pain localized to the side or outer aspect of the hip, near the bony prominence, is often related to gluteal tendinopathy or greater trochanteric pain syndrome (GTPS). This involves irritation and overload of the tendons of the gluteus medius and minimus muscles, which stabilize the pelvis. Weakness in these muscles can cause the front knee to collapse inward (knee valgus), placing excessive tension on the lateral hip structures.
Posterior Hip Pain
Posterior hip pain, felt in the buttock or deep gluteal region, can be caused by irritation of the proximal hamstring tendons near the sitting bone. Deep hip flexion places a significant stretch and load on these tendons, causing pain, especially if the movement is performed rapidly or with heavy weight. This posterior pain may also be referred from the sacroiliac joint or the lumbar spine, or involve the sciatic nerve, as seen in piriformis syndrome.
Immediate Technique Adjustments
Simple modifications to lunge technique can often alleviate hip pain by shifting the mechanical load away from irritated structures. One effective adjustment is to widen the lateral distance between your feet, moving from a narrow stance to one that is closer to hip-width apart. This broader base improves pelvic stability and reduces strain on the lateral hip stabilizers, which lessens side hip pain.
For anterior hip pain, reducing the range of motion avoids the painful end range of hip flexion. Instead of lowering until the back knee nearly touches the floor, limit the depth so the front thigh reaches approximately a 45-degree angle. This keeps the hip flexors and hip capsule out of the maximally compressed position that often triggers discomfort.
Modifying the angle of the torso can also provide relief, particularly for front hip pain, by promoting better glute activation. Allow a slight forward lean of 10 to 15 degrees from the hips, which shifts the load toward the glutes and away from the hip flexors. Temporarily switching from a forward lunge to a reverse lunge or a stationary split squat changes the force vector, which can be less provocative to an inflamed hip joint. Reducing the external load, or performing the movement with bodyweight only, manages tissue tolerance while focusing on movement quality.
When to Consult a Specialist
While technique modification addresses many biomechanical faults, certain symptoms require professional medical evaluation. Consult a physician or physical therapist if the pain is severe enough to cause a noticeable limp or prevents you from bearing weight on the affected leg. Persistent pain that continues for more than seven to ten days, even after rest and technique adjustments, warrants a specialist’s attention.
Additional red flags include pain that radiates down the leg, suggesting nerve involvement, or any new sensation of the hip joint locking, catching, or producing a painful click. Pain that disrupts sleep or is present during simple daily activities like walking or sitting indicates the issue is beyond a simple muscular strain. An orthopedic specialist can perform diagnostic imaging to identify structural issues like FAI or a labral tear that require targeted intervention.