The squat is a foundational human movement pattern used for building lower body strength and resilience. When this exercise consistently causes hip pain, it can be a frustrating obstacle for fitness enthusiasts and athletes. This persistent discomfort, particularly when non-traumatic, often indicates an underlying structural irritation or a mechanical imbalance overloading the joint during deep flexion. Understanding the specific source of the pain is the first step toward modifying your training and returning to a comfortable squat.
Anatomical Sources of Hip Pain During Squatting
Pain experienced in the hip during a squat can stem from irritation or damage to several structures around the joint. One common cause of a deep, pinching sensation at the front of the hip or groin is Femoroacetabular Impingement (FAI). FAI occurs when an abnormal bone shape on the femoral head (ball) or the acetabulum (socket) causes premature contact during deep hip flexion. This bony contact can compress or damage the labrum, the ring of cartilage surrounding the socket, leading to sharp pain and sometimes a clicking or catching sensation.
Pain felt at the front of the hip, particularly in the groin crease, can also be due to Hip Flexor Tendinopathy or strain. This involves irritation and inflammation of the hip flexor tendons, such as the iliopsoas group, which are stretched during the eccentric phase of the squat. If the pain is located on the side or outer aspect of the hip, it may point toward Gluteal Tendinopathy or Greater Trochanteric Pain Syndrome. This condition involves the tendons of the gluteus medius and minimus muscles becoming irritated due to compression or excessive tension, often exacerbated by high hip adduction during the squat descent.
Biomechanical Faults Causing Hip Pain
Movement faults represent how the joint is stressed during the exercise. One common biomechanical issue is insufficient Ankle Dorsiflexion, the ability of the shin to travel forward over the foot. When the ankle is stiff, the body compensates by shifting weight forward and increasing torso lean, demanding excessive hip flexion to maintain balance. This compensatory movement forces the femur deeper into the hip socket, often triggering the pinching pain associated with FAI.
A lack of sufficient Hip External Rotation is another factor contributing to hip discomfort. The hip joint requires external rotation and abduction to accommodate the femoral head during deep flexion. If the hip lacks this mobility, the joint runs out of space sooner, leading to impingement symptoms at a shallower depth. Furthermore, inadequate strength in the Gluteal Muscles and core stabilizers compromises the movement pattern. Weak glutes fail to keep the knees tracking properly, allowing them to collapse inward (valgus), which internally rotates the femur and limits joint space.
Corrective Strategies and Modifications
Immediate relief can be achieved by making simple modifications to the squat. Temporarily reducing the depth of the squat to a point just above where the pain begins allows the body to maintain the movement pattern while avoiding the painful range of motion. Adjusting the stance width and toe angle is also important, as finding the optimal foot position for one’s unique hip anatomy can minimize impingement. Many individuals find that a slightly wider stance with a moderate toe-out angle helps reduce anterior pinching pain.
Targeted strengthening and mobility exercises are necessary to address underlying biomechanical limitations. If limited ankle mobility is the problem, incorporating ankle dorsiflexion stretches, such as the knee-to-wall drill, can improve the available range of motion. For hip rotation deficits, exercises like the 90/90 passive internal and external rotation stretches help restore joint mobility.
A focus on Glute Activation exercises strengthens the muscles responsible for stabilizing the hip and preventing knee collapse during the squat. These exercises include:
- Banded monster walks
- Glute bridges
- Cable hip rotations
Introducing a heel wedge or wearing weightlifting shoes with an elevated heel can also serve as a modification. This artificially improves ankle dorsiflexion, allowing for a more upright torso and reducing the hip flexion demand.
Knowing When to Consult a Specialist
While many cases of squat-related hip pain respond well to technique modifications and exercises, some signs require professional medical assessment. Pain that is sharp, sudden, or accompanied by a mechanical symptom like clicking, catching, or locking should be evaluated by a physical therapist or orthopedic specialist. These symptoms can indicate a more serious structural problem, such as a labral tear or significant joint pathology.
Another red flag is pain that persists outside of activity or disrupts normal daily function. If hip pain wakes you up at night, remains an issue while sitting for long periods, or makes walking difficult, it signals inflammation or damage beyond simple muscle soreness. Pain that fails to improve after several weeks of consistent rest, modification, and mobility work also warrants a consultation. A specialist can use diagnostic imaging and specific physical tests to accurately determine the source of discomfort and guide the appropriate treatment plan.