Why Do My Hips Hurt When I Squat Explained

Why Your Hips Hurt When You Squat

If your hips hurt when you squat, the cause is often a mismatch between your unique hip anatomy and a generic squat stance. The pain is a signal that your thigh bone (femur) is colliding with your hip socket (acetabulum). This phenomenon, known as femoroacetabular impingement (FAI), is not necessarily an injury but a structural reality for many. It happens when you force a stance that your body is not built for, causing a pinching sensation as bone contacts bone, trapping the soft tissues in between. The fix isn't to push through the pain; it's to find a stance width and foot angle that allows your femur to move freely within the socket.

For many people, this means adopting a slightly wider stance with their feet turned out 15-30 degrees. This simple adjustment creates more space within the hip joint, stopping the bones from pinching the labrum or joint capsule. This guide is for lifters with general hip discomfort, not those with a diagnosed injury. If you have sharp, persistent pain, or a clicking/locking sensation, see a physical therapist to rule out a more serious condition.

Here's why this personalized approach works.

The Hidden Reason Your Squat Form Feels Wrong

Everyone's hip structure is different. Some people have deep hip sockets, while others have shallow ones. The angle of the femoral neck (the part of the thigh bone that enters the socket) also varies significantly from person to person. These are not flaws; they are normal anatomical variations, like having different shoe sizes. The problem arises when you try to copy a 'textbook' squat form that doesn't fit your structure. It's like trying to force a size 10 foot into a size 8 shoe-it's going to cause problems.

Most people are taught a one-size-fits-all squat with feet shoulder-width apart and toes pointing forward. This can work for people with specific hip genetics, but for many, it forces the hip into impingement. You cannot stretch your way out of a structural limitation. No amount of mobility work will change the shape of your bones. More stretching won't fix a bone-on-bone issue. The goal is to find a squat stance that works with your unique anatomy, not force one that works against it. The most common mistake we see is people trying to force depth with a narrow stance, leading to pain and frustration. Instead of fighting your body, you need a method to find what works for you.

Here's exactly how to do it.

Essential Warm-up Drills to Prepare Your Hips for Squatting

Before you test your stance, you need to prepare your joints. A proper warm-up increases blood flow to the muscles, lubricates the hip joint, and improves your range of motion. This ensures that any limitations you feel are structural, not just due to stiffness. Perform these drills before every squat session.

1. Cat-Cow: Start on all fours. Inhale as you drop your belly and look up (Cow). Exhale as you round your spine and tuck your chin (Cat). This mobilizes your spine, which is connected to your pelvis and hips. Perform 10-12 slow, controlled reps.
2. Hip CARs (Controlled Articular Rotations): Still on all fours, lift one knee and draw the biggest circle you can with it. Move forward, up and out to the side, back, and then down. The key is to move slowly and keep your core tight to prevent your torso from twisting. Perform 5 rotations in each direction for each leg.
3. Goblet Squat Pry: Hold a light dumbbell or kettlebell (10-25 lbs) at your chest. Sink into a deep squat, using your new wider stance as a starting point. Rest your elbows on the inside of your knees and gently 'pry' them apart to feel a stretch in your hips and adductors. Hold this active stretch for 30-60 seconds, shifting your weight from side to side.

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The 3-Step Test for a Pain-Free Squat

This simple test helps you find your ideal squat stance based on your body's feedback. You don't need any equipment. The goal is to discover the position where your hips feel open and unrestricted.

Step 1. Test Your Stance Width

Lie on your back with your feet flat on the floor. Bring both knees toward your chest into a deep hip flexion position. Keep your lower back pressed firmly into the ground. Now, slowly move your knees apart. Find the width where you can pull your knees closest to your chest without pain, pinching, or your tailbone lifting off the floor. This position mimics the bottom of a squat and is a strong indicator of your ideal stance width. For many, this will be slightly wider than shoulder-width.

Step 2. Set Your Foot Angle

Stand up and place your feet at the width you just found. To create stability, think about 'screwing' your feet into the floor. Now, perform a bodyweight squat. Adjust your foot angle (toe-out) until your knees track comfortably over your feet, not caving inward. For most people, this angle will be between 15-30 degrees. This is your natural foot flare. It aligns your hips, knees, and ankles for a smooth, powerful movement.

Step 3. Practice with Lighter Weight

Set up a barbell with 50% of your usual working weight. Assume your new stance and foot angle. Focus on a smooth, controlled descent. Your hips should feel open and unrestricted at the bottom. You should feel tension in your glutes and quads, not a sharp pinch in your hip joint. Record your new stance (e.g., 'heels just outside shoulders, toes out 20 degrees') so you can be consistent. This is your new squat blueprint.

What to Expect After Finding Your Stance

Finding your correct squat stance can provide immediate relief from pinching. The movement should feel more natural and powerful right away. However, your body will need time to adapt to the new motor pattern. Your strength might feel slightly lower for the first 1-2 weeks as your nervous system and muscles learn to fire efficiently in this new position. Don't be discouraged by this temporary dip.

Over the next 4-8 weeks, you should be able to build your strength back up and surpass your previous numbers. Good progress means squatting to your desired depth without any hip pain. You should feel stable and strong at the bottom of the squat, with the work being done by your muscles, not your joints. If you adjust your stance and the pain continues, reduce the weight by another 20% and focus on perfect form. If the pain is sharp or persists even with a lighter load and adjusted stance, it is best to consult a qualified physical therapist to rule out any underlying injury.

Key Accessory Exercises to Build Stronger, More Resilient Hips

Finding the right stance is the first step. The next is to strengthen the muscles that support and stabilize your hips. Strong glutes, adductors, and core muscles create a solid foundation, reducing stress on the hip joint itself. Incorporate these exercises into your routine 2-3 times per week, either after squatting or on a separate day.

1. Glute Bridges: Lie on your back with your knees bent and feet flat on the floor. Drive through your heels to lift your hips toward the ceiling, squeezing your glutes hard at the top. Avoid arching your lower back. Perform 3 sets of 15-20 reps.
2. Banded Clamshells: Lie on your side with your knees bent and a resistance band around your thighs, just above your knees. Keeping your feet together, lift your top knee against the band's resistance. This specifically targets the gluteus medius, a key hip stabilizer. Perform 3 sets of 20 reps per side.
3. Single-Leg Romanian Deadlifts (RDLs): Stand on one leg with a slight bend in the knee. Hinge at your hip, sending the other leg straight back behind you. Keep your back flat and go as low as you can while maintaining balance. This builds unilateral strength and stability. Perform 3 sets of 8-12 reps per side.

Frequently Asked Questions

What if the pain is in the front of my hip?

Pain in the front of the hip during a squat is a classic sign of hip impingement. This often happens when a narrow stance causes the top of your thigh bone to collide with the rim of your hip socket. Using the 3-step test to find a wider, more flared stance usually resolves this by creating more space.

Can I still squat deep with hip pain?

You should only squat as deep as you can without pain. Forcing depth with a painful hip can make the issue worse. Once you find your pain-free stance, you will likely be able to squat deeper because your joints will have the necessary space to move freely.

Should I use a resistance band around my knees?

A light resistance band can be a useful tool during warm-ups. It helps activate your glute muscles, which stabilize your hips and prevent your knees from caving in (valgus collapse). Use it for warm-up sets of bodyweight or goblet squats, but remove it for your main heavy sets to avoid altering your natural mechanics.

Do weightlifting shoes help with hip pain?

They can. Weightlifting shoes have an elevated heel, which increases ankle range of motion. This allows you to maintain a more upright torso, which can sometimes reduce the degree of hip flexion needed at the bottom of the squat. This may alleviate pinching for some, but it's not a substitute for finding your correct stance width and foot angle.

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