If you've ever hit the bottom of a rep and suddenly wondered, "why does my hip hurt when i squat," you know exactly how frustrating that sharp pinch or dull ache can be. It usually happens right when you're trying to power back up, and instead of feeling your glutes fire, you're met with a nasty sensation in the front or side of your hip. The truth is, hip pain during squats is incredibly common, but it's definitely not something you should just "push through."
Squatting is one of the best things you can do for your body, but it's a complex movement that requires a lot of different parts—your ankles, knees, hips, and lower back—to play nice together. When one of those parts isn't happy, the hip usually takes the brunt of the force. Let's break down what might be going on and how you can get back to training without that nagging pain.
That annoying "pinch" in the front
If the pain feels like a sharp pinch right in the crease of your hip when you get deep into a squat, you might be dealing with something called Femoroacetabular Impingement (FAI). That's a mouthful, but it basically means the bones of your hip joint are bumping into each other or pinching the soft tissue (the labrum) that lines the socket.
Think of your hip like a ball and socket. In a perfect world, that ball rotates smoothly. But if the shape of the bone is a little off, or if you're pushing your range of motion further than your anatomy allows, things get crowded. This often happens because we're trying to squat with a stance that's too narrow for our specific hip structure.
Everyone's hip sockets are set at different angles. Some people have sockets that face more forward, while others have sockets that sit more to the side. If you're forcing a "toes forward" narrow stance but your bones aren't built for it, you're going to get that pinch.
It might actually be your hip flexors
A lot of us spend the better part of our day sitting at a desk, which keeps our hip flexors in a shortened, "tight" position for hours on end. When you finally get to the gym and try to drop into a deep squat, those muscles are grumpy.
When your hip flexors are chronically tight, they can become overactive and irritated. Instead of the bigger muscles like your glutes and hamstrings doing the heavy lifting, the hip flexors try to stabilize the joint, leading to tendonitis or strain. If the pain feels more like a pulling sensation or a dull ache that lingers after your workout, your hip flexors might be the primary culprit.
The "Butt Wink" and your lower back
You've probably heard the term "butt wink" (it sounds a lot cuter than it actually is). This happens when you reach the bottom of your squat and your pelvis tucks under, causing your lower back to round. While this is often seen as a back issue, it's deeply connected to hip mobility.
If your hips are too tight to allow for deep flexion, your body will find that extra range of motion somewhere else—usually by tilting the pelvis. This change in pelvic position can put awkward pressure on the hip joint and the surrounding tendons. If you notice your hip pain happens right at the moment your tailbone starts to tuck, focusing on pelvic control and core stability might be the "missing link" for you.
Your stance might be the problem
Sometimes the answer to "why does my hip hurt when i squat" isn't a medical condition, but simply a matter of physics. We often try to mimic the "perfect" squat form we see on Instagram, but what works for a pro powerlifter might not work for your skeleton.
If you're experiencing pain, try playing around with your foot position. Wider is often better for people with hip impingement because it creates more "room" in the joint for the thigh bone to move. Try turning your toes out slightly—about 15 to 30 degrees. This opens up the hips and allows you to sit "between" your knees rather than on top of your hip bones. It's a game-changer for a lot of people.
Weak glutes are often to blame
It sounds counterintuitive, but if your butt isn't strong enough, your hips will pay the price. The glutes are the primary stabilizers of the hip joint. If they aren't firing properly, the head of the femur (your thigh bone) can shift slightly forward in the socket during a squat.
This slight shift is enough to irritate the bursa (small fluid-filled sacs that cushion the joint) or the tendons. When people talk about hip bursitis, it's often because the joint isn't being supported correctly by the surrounding muscles. Strengthening your glute medius—the muscle on the side of your hip—can help keep everything centered and gliding smoothly.
Quick fixes to try today
Before you give up on squatting forever, there are a few things you can try during your next leg day to see if the pain subsides.
- Check your shoes: If you're squatting in running shoes with squishy heels, your stability is going to suck. Try squatting in flat shoes (like Vans or Chuck Taylors) or dedicated lifting shoes with a raised heel. The raised heel can actually reduce the amount of hip flexion required, which often eliminates that pinching feeling.
- Warm up with purpose: Don't just jump under the bar. Spend five minutes doing "90/90" hip switches, bird-dogs, and some light glute bridges. Getting the blood flowing and "waking up" the stabilizers can make a massive difference.
- Limit your depth (for now): There's no law that says you have to squat "butt to grass." If you only feel pain at the very bottom, stop just above that point. Work within a pain-free range of motion while you figure out the underlying cause.
When should you see a professional?
I'm all for DIY fixes, but sometimes you need an expert eye. If your hip pain is accompanied by a "clicking" or "locking" sensation, or if the pain is so sharp that it makes your leg feel weak, it's time to see a physical therapist.
A PT can do specific tests to see if you have a labral tear or significant impingement. The good news is that even with these issues, most people can get back to squatting through targeted rehab and form adjustments without needing surgery.
Moving forward
At the end of the day, your body is usually trying to tell you something. If your hip hurts, it's a signal that something in the chain—be it mobility, strength, or technique—is slightly off.
Don't get discouraged. Squatting is a skill, and just like any other skill, it takes time to refine it to fit your unique body. Experiment with your stance, get those glutes working, and stop chasing depth at the expense of your joints. Once you find that "sweet spot" where your hips feel supported and free to move, you'll be hitting PRs again in no time—minus the nagging pain.