Hip Pain When Squatting: Mobility, Mechanics, or Injury?

Disclaimer: This is general information, not medical advice. Consult a physiotherapist or doctor before starting any rehab programme.

When Your Hips Won’t Cooperate

You set up for a squat and something feels off. A pinch in the front of your hip. A click. A sense that one side isn’t working like the other. Hip pain when squatting is incredibly common, and the cause isn’t always obvious — it could be a mobility issue, a technique problem, or something that needs professional attention.

Let’s work through each possibility.

What Could Be Going On

Hip impingement (FAI) — a pinching sensation in the front of the hip at the bottom of a squat. This happens when the ball and socket of the hip joint don’t move smoothly together. It’s structural, which means no amount of stretching will fix it — but changing your squat mechanics often solves the pain.

Tight hip flexors — if you sit at a desk all day (and most of us do), your hip flexors shorten over time. This creates a pulling sensation at the front of the hip and limits how deep you can squat without compensating.

Adductor strain — pain on the inner thigh/groin area, especially during wide-stance movements. Common in people who suddenly increase squat volume or switch to sumo deadlifts.

Labral issues — a deeper, more specific pain, often with clicking or catching. The labrum is the cartilage ring around the hip socket. This one usually needs a professional to diagnose.

The Hip Shift Test

Next time you squat, watch yourself from the front (use your phone or a mirror). If you shift to one side as you descend — even slightly — something is off. One hip might be tighter, weaker, or structurally different from the other. This asymmetry is one of the most common causes of hip pain in squatters, and it’s worth investigating.

Mobility Work That Helps

90/90 Stretch

Sit on the floor with one leg in front (shin parallel to your chest, knee at 90 degrees) and one behind (also at 90 degrees). Sit tall and lean gently forward over the front leg. Hold for 60 seconds per side. This targets both internal and external hip rotation.

Pigeon Pose

From a push-up position, bring one knee forward and lay it across your body. Sink your hips toward the floor. This stretches the deep external rotators (piriformis and friends). Hold for 60-90 seconds.

Hip Flexor Stretch

Half-kneeling position, back knee on the floor. Squeeze the back glute and push your hips forward gently. You should feel a stretch at the front of the back hip. Hold for 60 seconds per side. Do this daily if you sit for work.

Banded Hip Distraction

Loop a heavy resistance band around a squat rack at hip height. Step into it so the band sits in your hip crease. Step away to create tension, then drop into a deep squat. The band pulls the femur back into the socket, creating space. Hold for 30-60 seconds.

Squat Adjustments

Before you give up on squatting, try these changes:

• Wider stance — gives the femur more room in the socket
• Toes pointed out more (30-45 degrees) — matches most people’s hip anatomy better than toes-forward
• Try goblet squats — the front-loaded position naturally improves squat mechanics
• Try sumo stance — some hips simply prefer it
• Elevate your heels — squat shoes or small plates under your heels reduce the hip mobility demand

Not everyone’s hips are built to squat the same way. Your ideal squat stance depends on your individual hip anatomy, and that’s completely normal.

When to See a Physio

Book an appointment if you experience:

• Clicking or catching in the hip joint
• Sharp pain in the groin during or after squatting
• Pain that doesn’t improve with mobility work and technique changes over 2-3 weeks
• Stiffness first thing in the morning that takes more than 30 minutes to ease

These could indicate structural issues that benefit from professional assessment and targeted treatment.

Get Personalised Alternatives

PT Tracker’s AI coach can suggest personalised squat alternatives based on your specific limitation. Whether it’s a goblet squat, a leg press variation, or a belt squat, the app finds movements that work for your hips — not against them.

Your hips might need a different approach, but they don’t need to stop you training.