Why Does My Hip Hurt When I Squat? Causes and Solutions

The squat is one of the most fundamental human movements—we do it to sit, stand, and lift. When squatting causes hip pain, it can affect your workouts, daily activities, and quality of life.

Common Causes of Hip Pain When Squatting

Hip Impingement (FAI)

Femoroacetabular impingement occurs when the bones of the hip don't fit together perfectly, causing pinching at the front of the hip during deep flexion.

What it feels like:

• Pinching or sharp pain at front of hip
• Worse at bottom of squat
• May feel "blocked" when going deep
• Groin tightness

What causes it:

• Bone shape variations (cam or pincer type)
• Squatting too deep for your anatomy
• Stance too narrow
• Excessive forward lean

Hip Labral Issues

The labrum is cartilage that lines the hip socket. It can become irritated or torn, causing pain with squatting movements.

What it feels like:

• Deep pain in groin or front of hip
• Clicking or catching sensation
• Pain with prolonged sitting
• May feel unstable

What causes it:

• Impingement over time
• Trauma or injury
• Repetitive deep squatting
• Hip hypermobility

Hip Flexor Strain or Tendinitis

The hip flexors work hard during squatting to control your descent. When overworked, they become painful.

What it feels like:

• Pain at front of hip, below the crease
• Worse at bottom of squat
• Tight sensation when standing up
• May hurt when lifting knee

What causes it:

• Weak or overworked hip flexors
• Excessive squat volume
• Poor squat mechanics
• Tight hip flexors from sitting

Hip Bursitis

Bursae around the hip can become inflamed from repetitive motion or pressure.

What it feels like:

• Outer hip pain with greater trochanteric bursitis
• Front hip pain with iliopsoas bursitis
• Tender when pressing the area
• May hurt lying on that side

What causes it:

• Repetitive squatting
• Weak hip abductors
• Tight IT band
• Sudden increase in activity

Poor Squat Mechanics

Sometimes the hip itself is fine, but poor technique creates unnecessary strain.

Common issues:

• Knees caving inward
• Excessive forward lean
• Stance too narrow or wide
• Squatting beyond your mobility

How to Fix Hip Pain When Squatting

1. Modify Your Squat Stance

Small adjustments can make a big difference based on your hip anatomy.

Try these modifications:

• Widen your stance: Allows the femur to clear the hip socket better
• Turn toes out more: 15-30 degrees often helps
• Limit depth: Only go as deep as you can without pain
• Box squat: Sit back to a box to control depth and mechanics

Finding your stance: Stand with feet in different positions and pull knees to chest. The position where you can bring knees highest without pinching is likely your optimal squat stance.

2. Improve Hip Mobility

Mobile hips can achieve better positions without compensation.

Key exercises:

• 90-90 stretch: Sit with both legs at 90 degrees, rotate torso over front leg. Hold 30 seconds each side.
• Hip flexor stretch: Half-kneeling, tuck pelvis, lean forward. Hold 30 seconds each side.
• Pigeon pose: Front leg bent, back leg extended, fold forward. Hold 60 seconds each side.
• Frog stretch: On hands and knees, spread knees wide, rock back. Hold 30-60 seconds.

3. Strengthen Hip Stabilizers

Strong muscles around the hip improve mechanics and reduce strain.

Key exercises:

• Clamshells: Lie on side, knees bent, lift top knee. 3 sets of 15 each side.
• Side-lying leg raises: Lie on side, lift top leg toward ceiling. 3 sets of 15 each side.
• Banded monster walks: Band around ankles, walk sideways. 3 sets of 20 steps each direction.
• Single-leg glute bridges: Lie on back, lift hips with one leg extended. 3 sets of 12 each side.

4. Address Hip Flexor Tightness

Tight hip flexors restrict hip movement and alter squat mechanics.

Key stretches:

• Couch stretch: Back foot on couch or wall, front foot forward, squeeze glute and push hips forward. Hold 60 seconds each side.
• Half-kneeling hip flexor stretch: Standard stretch with posterior pelvic tilt. Hold 30 seconds each side.
• Active hip flexor stretch: Half-kneeling, contract glute, reach same-side arm overhead. Hold 20 seconds, 5 reps each side.

5. Strengthen Through Partial Range

Build strength and tolerance progressively.

Progression:

1. Goblet squat to high box (minimal hip flexion)
2. Gradually lower box height
3. Goblet squat to parallel
4. Add load progressively
5. Progress depth only when pain-free

6. Warm Up Properly

Cold tissues are more prone to injury and pain.

Squat warm-up routine:

1. 5 minutes light cardio
2. Hip circles and leg swings
3. Bodyweight squats to comfortable depth
4. 90-90 hip switches
5. Glute activation (bridges or clamshells)

When to See a Doctor

Seek professional evaluation if:

• Pain is severe or worsening despite modifications
• You have clicking, catching, or locking
• Pain affects walking or daily activities
• You have groin pain with limited hip motion
• Symptoms don't improve after 4-6 weeks
• Pain radiates down your leg

Prevention Strategies

Build habits:

1. Always warm up before squatting
2. Use a stance that matches your anatomy
3. Strengthen hips and glutes regularly
4. Maintain hip mobility
5. Progress load and depth gradually
6. Listen to pain signals

The Bottom Line

Hip pain when squatting usually signals a mismatch between your squat mechanics and your hip anatomy, or underlying mobility and strength deficits. The fix involves finding your optimal stance, improving hip mobility, strengthening stabilizers, and progressing gradually.

Start by modifying your stance and depth—this often provides immediate relief. Add the mobility and strengthening work for long-term improvement. Most people can return to pain-free squatting within 4-8 weeks with proper modifications and consistent effort.

If pain persists, you have mechanical symptoms (clicking, catching), or conservative treatment isn't helping, see a healthcare provider for proper evaluation.