Hip Pain When Squatting: Causes, Fixes, and Modifications

Hip pain during squats is one of the most common complaints among lifters. It can show up as pinching in the front, aching on the side, or deep discomfort that makes you dread leg day.

The good news: most squat-related hip pain is fixable with the right approach.

Where Does Your Hip Hurt?

Location helps identify the cause:

Front of Hip (Anterior)

• Pinching or sharp pain in the hip crease
• Usually worst at the bottom of the squat
• Common culprits: hip impingement, tight hip flexors, femoral acetabular impingement (FAI)

Side of Hip (Lateral)

• Aching on the outside of the hip
• May radiate down outer thigh
• Common culprits: IT band tightness, weak glute medius, bursitis

Back of Hip (Posterior)

• Deep ache in buttock area
• May feel like it's "in the joint"
• Common culprits: piriformis tightness, SI joint issues, labral problems

Groin (Medial)

• Pain on inner hip/thigh
• Often with wide stance squats
• Common culprits: adductor strain, tight adductors, hip joint issues

Common Causes of Hip Pain When Squatting

1. Hip Impingement (FAI)

What it is: The bones of the hip (femur and acetabulum) contact abnormally, often with a pinching sensation.

Symptoms:

• Sharp pinch in front of hip at depth
• Worse with deep squats or when knees come close together
• May feel blocked at the bottom

Contributing factors:

• Bone structure (some people have more prominent bones)
• Squatting stance too narrow for your anatomy
• Going deeper than your hip structure allows

2. Tight Hip Flexors

What it is: Shortened hip flexors (from sitting) restrict hip motion and create anterior hip tension.

Symptoms:

• Tightness in front of hip
• Difficulty reaching depth
• Pulling sensation in hip crease

Why it happens:

• Prolonged sitting
• Never stretching hip flexors
• Weak glutes (hip flexors overcompensate)

3. Weak Glutes

What it is: When glutes can't do their job, other structures compensate and get overloaded.

Symptoms:

• Hip pain that develops as sets continue
• Knees caving inward during squats
• Lower back taking over

Why it happens:

• Sedentary lifestyle
• Quad-dominant movement patterns
• Not training glutes directly

4. Poor Squat Mechanics

What it is: Technique issues that put excessive stress on the hips.

Common problems:

• Stance too narrow or too wide for your anatomy
• Feet not turned out enough
• Excessive forward lean
• Knees not tracking over toes
• Going deeper than mobility allows

5. IT Band/TFL Tightness

What it is: Tight tensor fasciae latae and IT band create lateral hip pain.

Symptoms:

• Pain on outside of hip
• Clicking or snapping sensation
• Worse going into and out of the squat

6. Labral Issues

What it is: The labrum (cartilage ring around the hip socket) can be irritated or torn.

Symptoms:

• Deep, catching sensation
• Clicking or locking
• Pain with specific positions
• May need imaging to diagnose

Note: If you suspect labral involvement, see a healthcare provider.

How to Fix Hip Pain When Squatting

Step 1: Identify the Cause

Use the location and symptom descriptions above to narrow down what might be happening.

Step 2: Address Mobility Restrictions

For tight hip flexors:

Half-Kneeling Hip Flexor Stretch

• Kneel on one knee, other foot forward
• Tuck pelvis (flatten lower back)
• Lean forward gently
• Hold 45-60 seconds each side
• Do daily

Couch Stretch

• Back knee against wall or couch
• Front foot forward in lunge
• Keep torso upright
• Hold 45-60 seconds each side

For limited hip internal rotation:

90/90 Stretch

• Sit with both legs at 90 degrees
• Front leg: hip externally rotated
• Back leg: hip internally rotated
• Lean forward over front leg
• Hold 45-60 seconds each side

Supine Hip Internal Rotation

• Lie on back, knees bent
• Let one knee fall inward
• Other leg stays vertical
• Hold 30-45 seconds

For tight adductors:

Frog Stretch

• On hands and knees
• Spread knees wide
• Rock back toward heels
• Hold 45-60 seconds

Side-Lying Adductor Stretch

• Lie on back, one leg straight up
• Let it fall out to the side
• Support with hand or strap
• Hold 45-60 seconds

Step 3: Strengthen Weak Muscles

Glute strengthening:

Glute Bridge

• Focus on squeezing glutes at top
• 3×15, can progress to single leg

Clamshells

• Side-lying, knees bent
• Open top knee while keeping feet together
• 3×15 each side with band

Hip Thrust

• Upper back on bench
• Drive through heels
• 3×12

Hip stabilizer work:

Banded Lateral Walk

• Band above knees
• Quarter squat position
• Step sideways maintaining tension
• 10 steps each direction × 3

Single-Leg Romanian Deadlift

• Balance challenge + glute/hip work
• 3×10 each side

Step 4: Fix Your Squat Form

Stance adjustments:

Try different stances:

• Wider stance (toes turned out more)
• Narrower stance
• More toe turnout
• Less toe turnout

Find what feels best for YOUR hips. There's no universal correct stance.

Depth adjustments:

Not everyone should squat to full depth.

• Squat only as deep as you can with good form and no pain
• Use a box to control depth
• "Ass to grass" isn't necessary for everyone

Tracking adjustments:

Knees should track over toes:

• Push knees out over pinky toes
• Don't let knees cave inward
• Cue: "spread the floor with your feet"

Step 5: Warm Up Properly

Before squatting:

1. Light cardio: 3-5 minutes (bike, walking)
2. Hip circles: 10 each direction, each leg
3. Leg swings: 10 front/back, 10 side/side each leg
4. Goblet squat holds: 2×30 seconds at bottom
5. Glute bridges: 15 reps
6. Clamshells: 10 each side

Total time: 8-10 minutes

Squat Modifications for Hip Pain

If Front Hip Pinching:

Try:

• Box squats (control depth)
• Wider stance with more toe turnout
• Elevate heels (squat shoes or plates)
• Reduce depth (parallel, not below)

Avoid:

• Full depth squats (for now)
• Narrow stance

If Side Hip Pain:

Try:

• Goblet squats (more upright torso)
• Front squats
• Moderate stance width
• Extra glute med work before squatting

Avoid:

• Very wide stance (for now)
• High bar position with narrow stance

If Groin Pain:

Try:

• Narrower stance
• Less toe turnout
• Reduce depth initially
• Adductor stretching before and after

Avoid:

• Sumo stance
• Excessive toe turnout

Alternative Exercises

If squats continue to hurt despite modifications:

Leg Press

• Adjustable foot position
• Can limit range of motion
• Less hip flexion requirement

Split Squats/Lunges

• Different hip angle
• Often better tolerated
• Great for leg development

Step-Ups

• Unilateral work
• Control range of motion
• Functional movement

Hip Thrusts

• Train glutes without deep hip flexion
• Usually pain-free

When to See a Professional

Get evaluated if:

• Pain persists more than 2-3 weeks despite modifications
• Sharp pain that stops you mid-rep
• Clicking, catching, or locking in the hip
• Pain at rest or at night
• Significant limitation in daily activities
• History of hip injury or surgery

What they might assess:

• Hip range of motion
• Strength testing
• Possible imaging (X-ray, MRI)
• Rule out labral tear, FAI, arthritis

Return to Pain-Free Squatting

Phase 1 (Weeks 1-2):

• Modified squats only (box squat, limited depth)
• Daily mobility work
• Glute activation before training
• Pain-free movements only

Phase 2 (Weeks 3-4):

• Gradually increase depth
• Continue mobility and activation
• Light to moderate weight
• Monitor for any pain return

Phase 3 (Weeks 5+):

• Progress toward full squats if tolerated
• Maintain mobility work 3x/week
• Keep glute work in program
• Respect your anatomy's limits

The Bottom Line

Hip pain when squatting usually comes from:

1. Mobility restrictions (hip flexors, internal rotation)
2. Weakness (glutes, hip stabilizers)
3. Poor form or unsuitable stance
4. Pushing depth your anatomy doesn't allow

The fix:

• Improve mobility (daily stretching)
• Strengthen weak links (glutes, hip stabilizers)
• Adjust your stance and depth
• Warm up properly

Not everyone's hips are built for deep, narrow-stance squats. Find the squat variation that works for YOUR body, and you can train your legs hard without hip pain.

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Related Articles:

• Hip Mobility Exercises
• Best Glute Exercises
• How to Warm Up for Leg Day
• Squats Hurt My Knees