Exercise Guide, Glutes & Hip Flexors
12 Reasons You Experience Hip Pain When Squattingrn?

12 Reasons You Experience Hip Pain When Squatting

Have you ever sunk in a squat only to find out you cannot come back up? Hip pain while squatting is one of the most annoying pain. Fortunately, with this article, you will be able to correct your hip pain while squatting.

If you are experiencing hip pain when squatting, the first thing you need to do is to understand the hips and squats mechanic from the ground all the way up.

Secondly, you need to assess the situation to see what exactly causes your pain.

Lastly, you need to decide whether the pain can be corrected via drills or need to see a doctor.

12 Reasons You Experience Hip Pain When Squatting


To ensure we are all on the same page while discussing the reasons for your hip pain when squatting and ways to correct it, we have to look at your hip formation first.

Your hip is generally made of a ball and socket joint reinforced with ligaments and numerous muscles.

Your hips are the centre of kinetic chain foundation because they have a powerful connection to the rest of your body, from your upper to lower body. They are at the centre of it.

We will only highlight the key structures that play a role in your hip pain when squatting.


Your pelvis consists of three bones which form the hip socket.

Your hip socket is called the acetabulum, and the head of the femur fits snugly into it. Together, they are sheathed by connective tissue and layers of muscles.


Three strong ligaments make up your joint capsule. The joint capsule is one big watertight bubble that shelters your hip socket and all the strengthening muscles holding it together.

These ligaments connect the head of the femur to your socket and are the root of stability to your hips. They are known as extracapsular ligaments and include iliofemoral, ischiofemoral, and pubofemoral ligaments.

There is also one more ligament that is attached to the socket and acetabulum. This ligament stretches when your hips are dislocated.


There are various muscles in the posterior and anterior and lateral area of your hips. Let’s highlight these in the simplest way possible.


These muscles are also commonly known as the hip flexor and connect your lumbar spine to the femur, the thigh bone.

As the name suggests, its job is to flex the hip. If it is too tight, it can cause an excessive anterior tilt of your hip joint’s pelvis and abnormal alignment.


Three muscles extend and connect from the back of your hip bone to your thigh bone. Together, they abduct your hip. If weak, theses muscles can cause poor knee control when squatting or lunging. This will lead to poor mechanics and may end up causing a painful hip impingement.


These multiple muscles are responsible for connecting the tail bone to the femur. If weak, they cause your knees to cave in during squatting.


Your hip pain may be serious if you have the following symptoms after an injury:

A joint that appears deformed

Inability to move your leg or hip

Inability to bear weight on the affected leg

Sudden swelling

Intense pain

Any infection signs (fever, redness)

If you have the above- mentioned, you have a reason to get someone to rush you to the doctor.


The main symptom of a hip flexor strain is pain at the front of your hip. Other symptoms associated with the condition include:

Increasing pain the moment you lift your leg towards your chest

Pain when stretching your hips muscles

Pain that seems to come on suddenly

Muscle spasms at your hip or thigh

Tenderness to the touch at your front hip

Swelling or bruising at your hip area


In any case, you visit your doctor; they will ask you to describe what you are feeling before examining you. This verbal examination is usually to detect if you have the following.


This is also known as Femoroacetabular Impingement (FAI).

This condition occurs when your pelvic bone and thigh bone don’t fit neatly together. They ought to form a neat and smooth joint.

FAI may be detected via a catching or clicking sensation in your inner hip.

If you have it, you are likely to feel pain and stiffness in your groin area.


If you excessively stretch your hip flexors, you can feel some pains in the hips. The hip flexors connect your hips.

It might be manifested by a sharp pain in your hip or upper groin area. This pain may also show up as tenderness or weakness.


This condition comes about when the cartilage in your joints begins to wear away. It causes pain and stiffness in your hip area, buttocks and thighs.

The pain gets worse when you do weight-bearing activities like squats.


You will experience some pain and tightness in your hips and groin area when you stretch your hip muscles. This is because the hip muscles are limited in their mobility.


Bursitis is the inflammation of the bursae. Normally, they are small sac-like swellings on the inside of the hip.

You will report pain when you stand from a seated position or when you have been lying on your hip.


It is also known as avascular necrosis and occurs when the blood supply to the top of your thigh bone is disrupted. It may cause the collapse of your femur and the cartilage surrounding it.

People with this condition develop oedema in their bone marrow that is very painful.


Contrary to what you may know, ankle mobility does not only cause knee and ankle pain. The condition may also cause pain in your hips.


When you have weak core muscles, your posture is altered with. This may add more weight to your hips, causing them to strain more to accommodate the posture. This may cause them to tighten up, causing pain and soreness.


Hip adductors seem more prone to tears when lifting weights. They also occur during a heavy squat.

If your muscles tear, you will notice it immediately. There will be a sharp, searing pain that could drop you to the ground.


Its main causes are dysplasia or impingement, two situations where the hip joint is not a complete sphere. It causes a dull pain in your groin area, which gets worse over time.


It is caused by arthritis and herniated discs in your lower back. Besides, more pressure on your sciatic nerve may also cause it. It causes numbness and tingling in your hip region.


This one is common in endurance exercises. A stress fracture of the hip occurs just below the joint’s ball, at the top of the femur.

It causes a nagging deep pain in the groin region.


Basically, your treatment will depend on your diagnosis. Mostly, doctors first recommend changing what you eat and your sitting positions to generally solve most of these problems.

Some of these conditions may also see you getting surgery to correct them. For instance, if you have hip bursitis.

According to a 2009 study review, surgery can help reduce pain and improve your hip function. It also recommended that before the process, long term follow up information is considered.

Similarly, another 2010 study review found that widespread pain reliefs benefit from impingement surgeries.

Other common treatments include:

Taking nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen to help manage the pain. This is according to a research article on Healthline.

Using supporting brace to avoid putting more pressure on your hips



The above reasons for hip pain when squatting are general. Whenever you feel anything strange, be sure to see your doctor.

Before embarking on surgery as a correction method, confirm with your doctor that it is the only left reason as surgeries may backfire or take longer to heal.

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