6 Critical Causes For Hip Flexor Pain During The Squat

Hip Flexor Pain During The Squat

I remember when I first started incorporating squats into my fitness routine. I was eager, perhaps too eager, to see results and often pushed myself without paying much attention to form or the signals my body was sending me.

One day, after an intense session, I felt a sharp pain in my hip flexors that lingered for days. It was a wake-up call. I consulted with a personal trainer who pointed out the flaws in my form and introduced me to the importance of mobility exercises. 

It took time, patience, and a lot of learning, but I eventually managed to squat without pain.  Therefore, I’ll introduce you to six critical causes of this discomfort, offering insights and solutions to help you squat pain-free.

1. Improper Form

Squat warm up

The foundation of any exercise is proper form. When it comes to squats, even minor deviations can lead to discomfort or injury, especially in the hip flexors.

Inadequate Warm-Up

Warming up is crucial before any exercise, and squats are no exception. A proper warm-up increases blood flow to the muscles, preparing them for the stress of the workout. Skipping this step or not warming up adequately can lead to muscle strains.

Incorrect Foot Placement

Your foot placement during a squat can significantly influence the strain on your hip flexors. If your feet are too close together or turned excessively outward, it can place additional stress on the hips.

Ensuring a shoulder-width stance with toes slightly turned out can help in maintaining a neutral position.

2. Muscle Imbalances

Muscle Imbalances

Our body operates as a cohesive unit. When one muscle group is weaker or tighter than its opposing group, it can lead to imbalances, which often manifest as pain or discomfort during exercises like squats.

Weak Glutes and Hamstrings

The glutes and hamstrings play a pivotal role in squatting. If they’re weak, the flexors might overcompensate, leading to strain. Strengthening these muscles through targeted exercises can alleviate undue stress.

Tight Quadriceps

The quadriceps, located at the front of the thigh, work in tandem with the flexors during squats. If they’re tight, they can pull the pelvis forward, placing extra tension on the flexors.

Regular stretching and foam rolling can help in loosening tight quads.

3. Depth of the Squat

The depth of your squat can be a contentious topic in fitness circles. While deep squats can offer increased muscle activation, they can also be a source of pain if not executed correctly.

Going Too Deep

For some individuals, especially those with specific hip anatomies, going too deep can pinch the hip joint, leading to pain. It’s essential to listen to your body and find a depth that’s both effective and comfortable for you.

Not Going Deep Enough

Ironically, not squatting deep enough can also be a problem. Shallow squats might cause the flexors to engage more than necessary, leading to overuse and pain.

Aim for at least a parallel squat, where the thighs are in line with the ground, to ensure balanced muscle engagement.

4. Hip Anatomy and Mobility

Hip Anatomy

Everyone’s body is unique, and so is the structure and mobility of our hips. Some individuals might naturally have hip structures that predispose them to discomfort during squats.


Hip impingement, or femoroacetabular impingement (FAI), occurs when there’s an abnormal contact between the joint’s ball and socket. This can lead to pain during activities that require hip flexion, like squats.

It’s essential to consult with a healthcare professional if you suspect FAI, as specific modifications or treatments might be necessary.

Limited Mobility

Limited hip mobility can restrict the range of motion during squats, leading to discomfort or pain. Incorporating regular mobility exercises and stretches can improve flexibility and reduce the risk of pain during squats.

Exercises That Can Help You With Mobility

Exercise Name Description
Hip Circles Stand with feet shoulder-width apart, gently rotate hips in circles, both clockwise and counterclockwise.
Leg Swings Stand beside a support, and swing one leg forward and backward while keeping the torso stable.
Hip Flexor Stretch Lunge forward, keeping one knee on the ground, and push your hips forward to stretch the flexors.
Butterfly Stretch Sit on the floor, bring the soles of your feet together, and gently press your knees down to stretch the hips.
Pigeon Pose From a plank position, bring one knee forward and place it behind the corresponding wrist, stretching the hip.
90/90 Stretch Sit with one leg bent at a 90-degree angle in front and the other bent at a 90-degree angle behind. Switch sides.
Fire Hydrant Begin on all fours, lift one leg out to the side while keeping the knee bent, resembling a dog hydrant motion.
Glute Bridge Lie on your back, bend your knees, and lift your hips off the ground, engaging your glutes and hips.
Hip Flexor Foam Rolling Place a foam roller under the flexors and gently roll back and forth to release tension.
Happy Baby Pose Lie on your back, grab the outer edges of your feet, and bring your knees toward armpits, stretching the hips.

5. Overuse and Fatigue

Hip Flexor Pain During The Squat Overuse and Fatigue

Like any muscle group, the flexors can become fatigued or overused, especially if you’re frequently engaging in activities that heavily involve this muscle group.

High Training Volume

Consistently performing high volumes of squats without adequate rest can lead to overuse injuries in the flexors. It’s crucial to balance your training regimen and allow sufficient recovery time to prevent muscle strains and pain.

Lack of Cross-Training

Focusing solely on squats and neglecting other forms of exercise can overburden the flexors. Incorporating a variety of exercises into your routine can help distribute the load across different muscle groups, reducing the risk of overuse injuries.

6. Underlying Medical Conditions

Sometimes, the cause of this pain might not be directly related to the exercise itself but could be due to an underlying medical condition.

Hip Labral Tear

The labrum is a ring of cartilage that surrounds the hip joint. A tear in this cartilage can cause pain during activities that involve hip flexion, like squats. If you experience a sharp, catching pain in your hip, it’s essential to seek medical advice.

Hip Bursitis

Bursitis refers to the inflammation of the bursa, a fluid-filled sac that reduces friction between tissues. These can cause pain in the outer hip, which might be exacerbated during squats.

Rest, ice, and anti-inflammatory medications are common treatments, but it’s crucial to consult with a healthcare professional for a proper diagnosis.


How is this pain usually described?

It is often described as a deep pinching sensation at the front of the hip, especially when at the bottom of a squat.

What is the role of the Iliopsoas muscle?

The Iliopsoas muscle, comprising the psoas major and the iliacus muscle, is responsible for flexion of the thigh at the hip joint and stabilizing the lower back. Tightness in this muscle can cause pain during squats.

How can sitting for prolonged periods contribute to this problem?

Sitting for long durations can shorten the Iliopsoas muscle, leading to hip flexor strain and pain during squats.

What are misaligned hips and how do they cause pain during squats?

These occur when the pelvis tilts forward, leading to poor posture, low back pain, and hip pain during squats.

What is the Isometric Hip Flexion Stretch and how does it help?

This stretch involves applying pressure against the knee, helping to alleviate flexor tightness.

The Bottom Line

In conclusion, while squats are an invaluable addition to any fitness regimen, it’s crucial to approach them with knowledge and awareness.

Listening to our bodies, seeking expert advice when needed, and ensuring proper form and preparation can make all the difference in reaping the benefits of squats without the accompanying pain.

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