Squats: Great for You, But Risky?
Squats are a fitness staple. They are a key exercise for building lower body strength, increasing overall fitness, and even improving athletic performance. There are countless variations, too, meaning that almost anyone can find a squat that fits their goals and ability level.
However, squats can also be a source of pain, specifically hip pain. If you’re experiencing hip pain while squatting, you’re not alone. Hip injuries from squats are not uncommon, and they can seriously impact your training. Ignoring the pain can lead to more serious issues down the line.
That’s why this article is dedicated to exploring the potential causes of hip pain during squats. We’ll also provide practical solutions and modifications to help you squat pain-free and keep those hip injuries from squats at bay.
Common Causes of Hip Pain During Squats
Squats are a foundational exercise, but if you’re experiencing hip pain during squats, it’s time to take a closer look at what might be causing it. There are a few common culprits.
Mobility Restrictions
Limited mobility in your ankles or hips can throw off your squat mechanics and lead to hip pain.
Ankle Mobility
If your ankles don’t have enough dorsiflexion (the ability to bring your toes towards your shin), your hips will often compensate. This compensation can lead to hip impingement and pain.
A simple test: Can you lunge forward with your toe about a hand-width away from the wall without your heel lifting off the ground? If not, you may have limited ankle mobility.
Hip Mobility
Restricted hip rotation, especially internal rotation, is a big reason for hip pain during squats. Tight hip flexors can also contribute to that anterior joint irritation.
To test your hip rotation, lie on your back and gently rotate each leg outward and inward. Do you feel any pinching or restriction?
Technique and Form Flaws
Even if you’re mobile, poor squat technique can still put undue stress on your hips.
Incorrect Stance Width and Toe-Out Angle
A stance that’s too narrow or too wide can make hip impingement worse. Too much toe-out can also put extra stress on the hip joint.
Experiment a little. Find a stance width and toe-out angle that feels most comfortable for your body.
Knee Valgus (Knees Caving In)
When your knees cave inward during a squat, it changes your hip biomechanics and increases the risk of pain. Focus on actively driving your knees outward to keep them aligned over your feet.
Anterior Pelvic Tilt and Lumbar Hyperextension
An excessive anterior pelvic tilt (where your butt sticks out and your lower back arches) can compress the hip joint. This is often related to poor core stability and weak glutes and hamstrings.
Structural Factors: Femoral Acetabular Impingement (FAI)
Understanding FAI
FAI is a condition where the femur (thigh bone) and acetabulum (hip socket) bump against each other, causing pain and limiting your range of motion. There are different types: cam, pincer, and mixed impingement.
Prevalence in Athletes
FAI is common in athletes. One study found that up to 50% of athletes had FAI development on x-ray analysis, even if they didn’t have pain (Frank et al., 2015).
The Role of Mobility and Form
Even with FAI, improving your mobility and squat form can often help reduce your symptoms.
Addressing mobility restrictions for pain-free squats
Assuming your form is good, hip pain while squatting may be caused by mobility restrictions. Here are some drills that can help you improve your mobility and squat pain-free.
Ankle mobility drills
Tight ankles can absolutely contribute to hip pain. Here are some things to try:
- Calf stretches. Do several different calf stretches, making sure to target both the gastrocnemius (upper calf) and soleus (lower calf) muscles. Hold each stretch for 30 to 60 seconds.
- Ankle mobilization exercises. Use resistance bands to distract the ankle joint and improve its mobility. You can also try ankle circles and tracing the alphabet with your toes to improve your ankle’s range of motion.
Hip mobility drills
Tight hips are a common cause of hip pain during squats. Here are some drills to help loosen things up:
- Hip flexor stretches. Try the couch stretch and kneeling hip flexor stretch. Hold each for 30 to 60 seconds.
- Hip capsule mobilizations. Rocking on all fours can improve hip joint mobility. You can also use resistance bands for hip distraction exercises.
- Hip rotation exercises. Try 90/90 hip rotations and seated hip internal/external rotation. Focus on moving slowly and using your full range of motion.
Core stability and motor control
Core stability is super important for keeping your spine in a neutral position and preventing too much anterior pelvic tilt. It also helps you transfer force efficiently during the squat.
Here are some core exercises to try:
- 90/90 breathing exercises. These help engage your diaphragm and deep core muscles.
- Psoas marches. These improve hip flexor control and core stability.
- Planks, side planks, and dead bugs. These strengthen the core.
Optimizing Squat Form for Hip Health
Proper squat form is key to preventing hip injuries and maximizing the benefits of this exercise. Here’s how to optimize your squat technique for hip health:
Finding Your Optimal Stance
There’s no single “right” way to squat that works for everyone. Your individual anatomy plays a big role in determining the best stance for you.
Experiment with different stance widths and how far you point your toes out to find the position that feels most comfortable and doesn’t cause pain. A good starting point is usually a stance that’s a little wider than shoulder-width apart, with your toes pointed out at a moderate angle (around 15 to 30 degrees).
Knee Positioning
Throughout the squat, make sure your knees are tracking in line with your second toe. You want to avoid knee valgus, which is when your knees cave inward.
If you notice your knees caving in, focus on activating your gluteus medius, the muscle on the side of your hip, to help stabilize your knees. You can also use resistance bands around your knees to provide a cue to keep them tracking outward.
Depth and Posture
Ideally, you want to squat to a depth where your hip crease is below your knee. However, it’s more important to prioritize pain-free movement. If you experience any pinching in your hips when you squat deep, don’t force it.
Also, keep your back straight throughout the squat, avoiding excessive rounding or arching. Engage your core muscles to maintain spinal stability.
Training through hip pinching
So, you’re feeling that familiar hip pinch during squats. What now? Do you push through, modify, or stop altogether? Here’s a strategy for navigating that discomfort.
When to Modify vs. Stop
The first rule of thumb: pain is your guide. There’s a difference between the normal discomfort of a tough workout and a sharp, pinching pain. If you experience the latter, it’s time to modify your squat.
Also, it’s important to focus on your posterior chain, the muscles on the back of your body. Prioritize exercises that strengthen your glutes, hamstrings, and lower back. These muscles help stabilize your hips and prevent excessive anterior pelvic tilt, which can contribute to that pinching sensation.
Exercise Selection
Add these exercises to your routine:
- Posterior chain exercises: Romanian deadlifts (RDLs), kettlebell swings, hip thrusts
- Quadriceps exercises: Sled pushes and pulls, step-ups, lunges, Bulgarian split squats (to maintain quad strength)
Deloading and Recovery
Don’t underestimate the importance of rest. Allow adequate recovery time between squat sessions, and consider deloading—reducing the weight, sets, or reps—if you’re experiencing persistent hip pain. Even better, take a complete break from the gym.
On your rest days, incorporate light cardio, like walking or swimming, and mobility exercises to keep your body moving and promote healing.
Squat variation progressions
If you’re experiencing hip pain, it’s wise to start with less demanding squat variations and gradually work your way up to more challenging ones.
Starting with less demanding variations
- Goblet squat. The goblet squat is an excellent starting point for beginners or people who are experiencing hip pain. Holding a weight in front of your chest helps promote good posture and core engagement.
- Front squat. The front squat places less stress on the hips compared to back squats. However, it requires good upper back strength and mobility.
Progressing to back squats
- High-bar back squat. This squat variation involves placing the barbell high on your upper back. Compared to the low-bar back squat, the high-bar variation requires a more upright torso position and better ankle and hip mobility.
- Low-bar back squat. This squat variation places more emphasis on the posterior chain muscles (glutes, hamstrings, and lower back). It can be more challenging for people with hip pain.
Eccentric isometrics
To improve motor control and strengthen the muscles around your hip, you can perform eccentric isometrics in goblet squats. Focus on a slow, controlled descent and maintaining proper form throughout the movement.
Frequently Asked Questions
Can you injure your hip doing squats?
Absolutely. While squats are great for building strength, improper form, too much weight, or a lack of flexibility can definitely lead to hip injuries. These can range from mild muscle strains to more serious issues like hip impingement or labral tears. Paying attention to your body and using proper technique is key to avoiding problems.
How do you know if you’ve torn your hip flexor?
A hip flexor tear often presents with a sudden, sharp pain in the front of your hip or groin, especially when lifting your leg. You might also experience muscle spasms, tenderness to the touch, and difficulty walking or lifting your knee. If you suspect a tear, it’s best to see a doctor for a proper diagnosis and treatment plan.
What does a worn out hip feel like?
A “worn out” hip, often due to arthritis, typically feels stiff and achy, especially in the groin, buttock, or even down the thigh. You might notice the pain gets worse with activity and improves with rest. You may also experience a limited range of motion and a grinding or clicking sensation in the hip joint.
What is the most common injury from squats?
While not exclusively limited to the hip, one of the most common issues arising from squats, especially with poor form or excessive weight, is patellofemoral pain syndrome (PFPS), also known as “runner’s knee.” This can cause pain around the kneecap that can be exacerbated by squatting. Additionally, muscle strains in the lower back and hips are also common.
Final Thoughts
Hip pain during squats can come from a lot of different causes. You might have limited mobility, or your squatting technique might need some work. Sometimes, hip pain during squats stems from structural issues, like femoral acetabular impingement (FAI).
The key is to figure out the why behind your pain. Finding the right squat stance, improving your mobility, and perfecting your form can all help you squat without pain.
If you’re still hurting, don’t just push through it. Talk with a physical therapist or another qualified healthcare provider who can help you identify the root cause of your hip pain and find a plan to squat safely.