Overview
Hip pain when squatting is one of the most common frustrations in the gym – and one of the most misunderstood. You feel a sharp pinch deep in the front of your hip at the bottom of the squat, or a dull ache on the outside that just won’t quit. You try to push through it. Sometimes it goes away. Then it comes back the moment you load the bar again. Here’s what most articles won’t tell you: the problem is rarely where the pain is. Hip pain from squatting is almost always a downstream signal – your body telling you that something upstream (your glutes, your hip mobility, your ankle flexibility or your squat mechanics) is not doing its job. Fix the real cause, and the pain disappears. Keep chasing the symptom, and you’ll be icing your hip forever. In this guide, I’m going to walk you through exactly why your hips hurt when you squat, how to find your specific cause, and the step-by-step fixes that actually work – based on movement science, real client results, and over a decade of coaching athletes and everyday people worldwide. Table of Contents
Source: How to Fix Hip Pain from Squatting: A Complete Guide to Pain-Free, Stronger Squats
Is it normal for hips to hurt after squatting?
It’s common, but not normal. Mild muscle soreness in the glutes after squatting is expected. But sharp, pinching or persistent hip joint pain is a signal your movement pattern or muscle activation needs attention. Don’t normalize it.
Source: How to Fix Hip Pain from Squatting: A Complete Guide to Pain-Free, Stronger Squats
Should I stop squatting if my hip hurts?
In most cases, no. Completely stopping makes the surrounding muscles weaker, which worsens the problem over time. The better approach is to modify your squat – reduce depth, use heel elevation, adjust your stance and lighten the load – while you address the underlying cause. As always, if pain is severe, sharp or neurological, get a professional assessment first.
Source: How to Fix Hip Pain from Squatting: A Complete Guide to Pain-Free, Stronger Squats
Can weak glutes cause hip pain when squatting?
Yes – and this is more common than most people think. Research shows that even a modest increase in glute activation during squats can reduce the pressure on your hip socket by up to 32%. Weak glutes allow your femur to internally rotate during the descent, directly causing impingement and pain. Strengthening your glutes is the most impactful single intervention for most types of hip pain from squatting.
Source: How to Fix Hip Pain from Squatting: A Complete Guide to Pain-Free, Stronger Squats
What does hip impingement feel like during squats?
Hip impingement (FAI) typically feels like a deep, sharp pinch in the front of the hip crease – right where your thigh meets your pelvis – at the bottom of the squat or when you lift your knee toward your chest. It’s often described as a ‘catch’ or ‘click.’ It’s usually worse with deeper squats and with heavier loads.
Source: How to Fix Hip Pain from Squatting: A Complete Guide to Pain-Free, Stronger Squats
How do I know if my hip pain is from squatting or something more serious?
Pain that is clearly linked to squatting mechanics and improves with movement modification is likely a muscle/mobility/mechanics issue. Pain that is constant (even at rest), gets worse over days, includes numbness or weakness or radiates down your leg should be assessed by a sports physiotherapist or orthopedic doctor.
Source: How to Fix Hip Pain from Squatting: A Complete Guide to Pain-Free, Stronger Squats
Does hip mobility work actually help with squatting pain?
Yes – but only when paired with strength work. Mobility without stability doesn’t last. The combination of improved range of motion (through drills like the 90/90 stretch and hip airplanes) plus glute strengthening (through hip thrusts, clamshells and split squats) is what produces lasting relief.
Source: How to Fix Hip Pain from Squatting: A Complete Guide to Pain-Free, Stronger Squats
What is the best squat variation for people with hip pain?
The goblet squat is the most hip-friendly starting point because the front-loaded weight naturally encourages an upright torso and keeps the hips from shooting too far back. Box squats are excellent for controlling depth. For more advanced work, the safety bar squat reduces hip flexion demands compared to the high-bar back squat .
Source: How to Fix Hip Pain from Squatting: A Complete Guide to Pain-Free, Stronger Squats
Overview
Spending hours sitting at a desk, driving in traffic, or relaxing on the couch practically guarantees one thing: your hip flexors are locked up tight. When you type phrases like why does my lower back hurt when I stand up or how to fix stiff hips into Google, the root cause is often right at the front of your hips. Tight hip flexors do not just make your hips feel stiff; they pull on your spine, ruin your posture, and create a chain reaction of pain throughout your body. In this guide, we are going to look at exactly what these muscles do, why they get so incredibly tight, and the most effective, easy-to-understand stretches to fix the problem and get you moving comfortably again. Table of Contents
Source: How to Relieve Tight Hip Flexors: A Simple Guide to Stopping Lower Back and Hip Pain
What Are Hip Flexors and Why Do They Cause Pain?
Your hip flexors are a group of muscles at the front of your hips and upper thighs. Their main job is to lift your knee toward your chest and help you bend forward at the waist. The most important muscle in this group is the “psoas” (pronounced so-as), which is uniquely attached to both your lower spine and your thigh bone. When you sit in a chair for eight hours a day, these muscles are kept in a shortened, contracted position. Over time, your body adapts to this position, and the muscles actually lose their natural length. When you finally stand up, those shortened muscles pull your pelvis forward and drag your lower spine out of alignment. This creates a sharp, aching pain in your lower back. You might think you have a back problem, but you actually have a tight hip problem.
Source: How to Relieve Tight Hip Flexors: A Simple Guide to Stopping Lower Back and Hip Pain
How to Tell if Your Hip Flexors Are the Problem
Before you start stretching, it is helpful to know if tight hip flexors are actually the main cause of your discomfort. People dealing with this specific issue usually experience a very predictable set of symptoms. Common Symptom How It Feels Why It Happens Lower Back Ache A dull, constant ache just above your belt line, especially when standing. The tight muscles at the front pull your pelvis, forcing your lower back to over-arch. Pinching in the Hip A sharp pinch at the front of your hip joint when you bring your knee up. The muscle tissue is inflamed and lacks the flexibility to glide smoothly. Difficulty Standing Straight Feeling like you have to force yourself to stand up completely tall. Your body is literally fighting against shortened muscles that want to pull you back down into a sitting position.
Source: How to Relieve Tight Hip Flexors: A Simple Guide to Stopping Lower Back and Hip Pain
The 3 Best Stretches for Tight Hip Flexors
To get the best end results, you do not need to do complicated gymnastics. You just need to perform a few simple movements correctly and consistently. Here are the three most effective stretches to open up your hips and solve the problem.
Source: How to Relieve Tight Hip Flexors: A Simple Guide to Stopping Lower Back and Hip Pain
1. The Kneeling Hip Flexor Stretch
This is the absolute standard for fixing hip tightness. It directly targets the psoas muscle and gives you immediate relief if done right. Step 1: Kneel on the floor with your right knee down and your left foot flat on the ground in front of you (like you are proposing). Put a towel under your knee for comfort. Step 2: Squeeze your right glute (butt muscle) and tuck your tailbone slightly under. This prevents you from just arching your lower back. Step 3: Gently push your hips forward until you feel a deep stretch at the front of your right hip. Step 4: Hold this position for 30 to 45 seconds while breathing deeply, then switch sides.
Source: How to Relieve Tight Hip Flexors: A Simple Guide to Stopping Lower Back and Hip Pain
2. The Spiderman Stretch
This stretch is excellent for warming up the hips before a workout or after a long car ride. It opens up the entire groin and hip area. Step 1: Start in a standard push-up position. Step 2: Step your right foot all the way up so it rests flat on the ground just outside your right hand. Step 3: Keep your back leg straight and let your hips sink down toward the floor. Step 4: Hold for 5 seconds, return to the push-up position, and alternate with your left leg. Do 5 to 10 repetitions per side.
Source: How to Relieve Tight Hip Flexors: A Simple Guide to Stopping Lower Back and Hip Pain
FAQ
Where Exactly Does It Hurt?
Matching Your Pain to the Cause The location of your pain is a useful clue. Here’s how to read it: Deep front-of-hip pinch (hip crease, at the bottom of the squat): Usually hip impingement, hip flexor tendinopathy, or a labral issue. Tight hip flexors and poor glute activation make this worse.
How Long Does Hip Pain from Squatting Take to Fix?
This is the question everyone asks. The honest answer: it depends on how long the problem has been building and how consistently you do the work. Mild hip tightness and early impingement symptoms: 2–4 weeks of daily mobility work and glute activation usually creates noticeable improvement.
FAQ: Hip Pain When Squatting Is it normal for hips to hurt after squatting?
It’s common, but not normal. Mild muscle soreness in the glutes after squatting is expected. But sharp, pinching or persistent hip joint pain is a signal your movement pattern or muscle activation needs attention. Don’t normalize it.
Should I stop squatting if my hip hurts?
In most cases, no. Completely stopping makes the surrounding muscles weaker, which worsens the problem over time. The better approach is to modify your squat – reduce depth, use heel elevation, adjust your stance and lighten the load – while you address the underlying cause. As always, if pain is severe, sharp or neurological, get a professional assessment first.
Table of Contents What Are Hip Flexors and Why Do They Cause Pain?
Your hip flexors are a group of muscles at the front of your hips and upper thighs. Their main job is to lift your knee toward your chest and help you bend forward at the waist. The most important muscle in this group is the “psoas” (pronounced so-as), which is uniquely attached to both your lower spine and your thigh bone.
FAQs Why does my lower back hurt when I stand up after sitting?
When you sit for long periods, your hip flexors (specifically the psoas) remain in a shortened state; upon standing, these tight muscles pull on your lumbar spine and tilt your pelvis forward, creating a painful arch in your lower back.