Hip Pain When Squatting
Hip pain when squatting is common in lifters, CrossFit athletes and HYROX competitors. It often shows up as a pinch at the front of the hip near the bottom of the squat, or an ache on the outside of the hip after heavy sessions. At ELATE in North Park, San Diego, Dr. Ashley Aguero, DC, looks at how your hips, ankles, trunk and training load work together. Then she builds a plan that keeps you training.
Why it often happens
Hip pain in the squat rarely has one cause. These are the patterns we see most:
Depth that doesn't suit your hips yet. Hip shape varies from person to person. A depth or stance that works for a training partner may pinch for you.
Stance and toe angle. Small changes in width or toe-out can change how the hip feels at the bottom.
Ankle mobility. When the ankles don't bend enough, the hips and low back often make up the difference.
Load or volume jumps. A new program, a heavy week or a competition block.
Bracing and pelvic position under load, especially when you're tired.
What we look at
Your squat, unloaded and with load (video from training helps)
Hip rotation and ankle bend
Single-leg control
Your program: volume, intensity and recent changes
How we help
Hands-on care, including adjustments and Sports Myofascial Therapy, to improve short-term mobility and reduce the sensation of tightness
Squat changes: stance, depth, tempo, box squats or a different bar
Strength work for the hips and trunk
Clear steps back to your normal training, as in our return-to-sport pathway
We reinforce every visit with movement and training, because that is what makes progress hold.
What you can try this week
Squat to a box at a depth that doesn't pinch
Try a slightly wider stance or a little more toe-out
Drop the load for a week and keep the movement
Keep training the lifts that feel fine
When to get checked sooner
Get assessed promptly, or see a physician, if you have:
Hip pain after a fall or a hard twist
Pain at rest or at night
Groin pain with locking or catching
Numbness or tingling in the leg
Pain that keeps getting worse over a few weeks
Questions we get
Should I stop squatting?
Usually not. Most lifters keep squatting with changes to depth, stance or load while we work on it.
Is a pinch at the bottom of the squat normal?
It's common, but it's worth looking at if it keeps happening or gets worse.
Will stretching fix it?
Stretching alone often doesn't. We combine hands-on care with strength and squat changes.
How many visits will I need?
It depends on what we find and your training. We'll give you a plan after your first visit.