Are you experiencing hip flexor pain when squatting?
If you’re dealing with the same symptoms as I did, you may be feeling a sharp pinch at the front of your hip when you hit a deep squat, a burning sensation, or even tightness at the top of your hip. Sometimes, I would even find myself struggling with pain when standing from a squat, too.
The key to quick, lasting relief? Knowing the causes of hip flexor pain when squatting.
Here are 7 of the main ones:
1) Hip Impingement (FAI)
2) Labral Tear
3) Tight Hip Flexors (Front-of-Hip Muscles)
4) Weak Glutes or Core
5) Limited Ankle Mobility
6) Poor Squat Form/Stance
7) Anterior Hip Capsule Tightness
8) Muscle Imbalances or Overuse
In this article, we’ll go over the causes and fixes you can try for hip flexor pain when squatting, while also covering my favorite exercises, stretches, and useful tips to stay pain-free. I'll also share about a self-massage tool you can use to help alleviate hip flexor pain when squatting.
Hip Flexor Pain When Squatting: What Are the Causes?
Check out these 8 main causes of hip flexor pain when squatting:
Causes of Hip Flexor Pain When Squatting #1: Hip Impingement (FAI)
What Is Hip Impingement?
Hip impingement, or femoroacetabular impingement, is a condition where the bones of your hip joint don’t fit together smoothly. When you squat, the top of the thigh bone (femur) can pinch against the socket in your pelvis (acetabulum), compressing or pinching soft tissues around the joint. This can be very hard on your labrum (a cartilage ring) and all other surrounding cartilage. [1]
Why Hip Impingement Can Cause Hip Flexor Pain When Squatting:
→ When squatting deeply, your thigh bones move closer to your hip socket.
→ If your hip bones don’t fit together smoothly, that tight space can cause a deep pinching sensation at the front of your hip.
→ If your hip can’t move through its full range of motion, your hip flexor muscles may try to work overtime to support the hip joint.
→ Any extra stress on your hip flexors or surrounding tissues can cause pain, tightness, or discomfort in the front of your hip during or after squats.
Causes of Hip Flexor Pain When Squatting #2: Labral Tear
What Is A Labral Tear?
A labral tear is damage to the ring cartilage (labrum) around your hip socket that stabilizes your hip joint. It can cause sharp pain, clicking, stiffness, and limited movement, especially during squats. [2]
Why A Labral Tear Can Cause Hip Flexor Pain When Squatting:
→ When the labrum is torn, your hip joint can become less stable. This means that your hip flexor muscles have to work way harder to support the joint during any sort of movement.
→ This extra strain can result in tightness, irritation, or pain at the front of your hip, particularly during squats. This is because your hip flexors are heavily engaged during this type of exercise.
Causes of Hip Flexor Pain When Squatting #3: Tight Hip Flexors (Front-of-Hip Muscles)
What Are Tight Hip Flexors?
Tight hip flexors refer to a condition where the muscles at the front of your hip – called the iliopsoas, rectus femoris, and sartorius – become stiff, shortened, or overactive. These muscles are vital because they allow you to lift your thigh toward your torso, which is known as hip flexion. When they’re tight, they may limit mobility and cause pain in your lower back or knees. [3]
Why Tight Hip Flexors Can Cause Hip Flexor Pain When Squatting:
→ In deep squats, especially, tight hip flexors can limit how far your hips move comfortably.
→ When your hips can’t lengthen enough, you may feel a pulling, pinching, or sharp pain at the front of your hip. This can really disrupt your squat form by forcing your body to compensate in ways that may cause even more discomfort and pain.
→ Tight hip flexors can pull your pelvis into an anterior tilt (forward tilt) that may increase the curve in your lower back (lumbar lordosis), which causes a postural change that can place extra stress on your lower spine. This may lead to chronic pain and stiffness during squats. [4]
Causes of Hip Flexor Pain When Squatting #4: Weak Glutes or Core
What Are Weak Glutes or Core?
Your glutes – or gluteus maximus, medius, and minimus – are the main muscles in your butt; they power hip movement, helping to stabilize your pelvis. Your core includes abs, obliques, and lower back muscles, which keep your spine stable and support good posture for squats. [4]
Why Weak Glutes or Core Can Cause Hip Flexor Pain When Squatting:
→ If your glutes and core muscles are weak, your body may rely a bit too much on your hip flexors for stability and movement during any squat exercises you do.
→ This can often result in overuse, tightness, and pain at the front of your hip, especially if your squat form starts to break down when lifting heavier weights.
Causes of Hip Flexor Pain When Squatting #5: Limited Ankle Mobility
What Is Limited Ankle Mobility?
Ankle mobility is your ankles’ ability to move and bend properly. Good ankle mobility can help you squat deeper and with better form, thus reducing stress on other joints in your hips and back. [5]
Why Limited Ankle Mobility Can Cause Hip Flexor Pain When Squatting:
→ If your ankles can’t bend enough during your squat sesh, your body may compensate by shifting more of the load to your hips.
→ This shift can put lots of strain on your hip flexors, leading to tightness or hip pain.
→ Limited ankle mobility may cause your heels to lift, throwing off your balance and forcing your torso to lean more forward – this posture can increase the load on your hip flexors.
→ If your ankles can’t move properly, your knees may not track forward correctly, disrupting your lower body alignment and shifting excess tension to your hips.
Causes of Hip Flexor Pain When Squatting #6: Poor Squat Form/Stance
What Is Poor Squat Form/Stance?
A poor squat form and stance are more pressing than you might think. They mean your body isn’t aligned or moving properly during a squat – for example, your knees may be caving in or you’re leaning too far forward. A stance that’s too narrow, too wide, or not suited for your body can throw off your mechanics, leading to overcompensation, strain, and pain. [6]
Why Poor Squat Form/Stance Can Cause Hip Flexor Pain When Squatting:
→ When your form is off, it can stress out lots of muscles and joints, including your hip flexors.
→ When collapsing at your knees, your hip flexors may become overworked or overstretched, causing tightness, strain, and pain in the front of your hip.
→ Some common form mistakes that may lead to hip flexor pain:
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Leaning too far forward – this shifts the load to the front of your hips
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Squatting too narrow – this limits hip mobility, creating tension
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Letting your knees cave in – this puts your hips in poor alignment
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Going too deep too soon – this could limit your mobility
Causes of Hip Flexor Pain When Squatting #7: Anterior Hip Capsule Tightness
What Is Anterior Hip Capsule Tightness?
Your anterior hip capsule is a band of connective tissue at the front of your hip joint that keeps it stable and supported. If it gets tight, often from too much sitting or poor mobility, it can limit how freely your hips can move, especially during deep movements or exercises like squats. [7]
Why Anterior Hip Capsule Tightness Can Cause Hip Flexor Pain When Squatting:
→ When the anterior hip capsule is tight, it can limit normal hip motion, causing your femur (thigh bone) to jam into the front of your hip joint during a squat. Ouch.
→ This can create a pinching, blocked, or sharp sensation at the front of your hip, and can cause your hip flexors to work overtime to stabilize the joint, leading to pain or irritation.
Causes of Hip Flexor Pain When Squatting #8: Muscle Imbalances or Overuse
What Are Muscle Imbalances or Overuse?
Muscle imbalances happen when some of your muscles are stronger and tighter than others, resulting in uneven movement patterns. Overuse happens when certain muscles, like your hip flexors, are used too often without enough rest or support from the surrounding muscles. [8]
Why Muscle Imbalances or Overuse Can Cause Hip Flexor Pain When Squatting:
→ If your core, glutes, or other stabilizing muscles aren’t doing their job, your hip flexors may compensate by taking on more of the load during squats.
→ This extra work (if left untreated and over time) can cause tightness, strain, or inflammation, especially at the front of your hip, resulting in pain during or after squats.
Hip Flexor Pain When Squatting: Easy Exercises to Help
Here are 5 of my favorite easy exercises to help relieve hip flexor pain when squatting:
Exercises for Hip Flexor Pain When Squatting #1: Box Squats
Benefits:
Build posterior chain strength, reduce stress on your knees and hips, increase squat depth control, reinforce proper hip hinge mechanics, and stop you from hitting that “pinch point.”
How To Do Box Squats:
1) Grab a box or bench, sitting it behind you – go for placing it at knee height or slightly lower.
2) Stand with your feet shoulder-width apart and toes turned out slightly. You can keep the box or bench a few inches away from your heels.
3) If you’re using weights for this exercise, hold a barbell across your upper back. The box can stay the same distance away from your heels as in step 2.
4) Bracing your core, keep your chest tall as you start the squat.
5) Pushing your hips back and lowering yourself slowly down, lightly tapping the box with your rear. Keep your knees directly in line with your toes.
6) Make sure not to fully sit or relax into the box. Instead, tap the box lightly with your glutes – just enough to pause briefly while staying fully engaged.
7) Drive through your heels, returning to a standing position. Squeeze your glutes at the top.
8) You can repeat this for 6-12 controlled reps (or alter based on your unique goals).
Exercises for Hip Flexor Pain When Squatting #2: Goblet Squats With Heel Elevation
Benefits:
Reduce strain on your hips and lower back, increase quad activation, enhance ankle mobility, strengthen core stability, improve squat depth, and reinforce proper squat mechanics
How To Do Goblet Squats With Heel Elevation:
1) Grab a dumbbell or kettlebell, placing it at your chest with both elbows tucked in firmly.
2) Using small plates or a squat wedge, elevate your heels.
3) Keep your toes slightly pointed out, white standing shoulder-width apart.
4) Brace your core, keeping your chest tall.
5) Gently lower into a squat, pushing your hips back and slightly bending your knees.
6) Keeping the weight close to your chest and back flat, pause at the bottom of your squat.
7) Drive through your heels to return to a standing position.
8) You can repeat this for 8-12 reps, or customize.
Learn more about the heel elevated goblet squat in the article below:
"Heel Elevated Goblet Squat: How To Get Teardrop Quads"
Exercises for Hip Flexor Pain When Squatting #3: Wall Squats or Wall Sits
Benefits:
Engage your glutes and core, improve lower body endurance, reduce joint strain compared to more dynamic squats, enhance your postural control, and support knee stabilization.
How To Do Wall Squats or Wall Sits:
1) Standing with your back flush against a wall, keep both heels two feet in front of you and shoulder-width apart.
2) Smoothly slide down the wall until your thighs are parallel to the floor (don’t go past your toes!).
3) Keep your back flat, core steadily engaged, and arms relaxed at your side or crossed in front of you.
4) You can hold this position for 20-45 seconds, breathing steadily in and out.
5) Push through your heels to get back to a standing position, or rest before going for round two.
Exercises for Hip Flexor Pain When Squatting #4: Banded Lateral Walks
Benefits:
Support knee alignment, enhance hip control, build lower body coordination, prevent future hip and knee injuries, strengthen hip abductors, improve lateral stability, and activate your glutes
How To Do Banded Lateral Walks:
1) Grab a resistance band to place around your thighs – just above the knees. Alternatively, you can put the resistance band around your ankles for a much bigger challenge.
2) Standing with your feet hip-width apart and knees slightly bent, ensure your core is engaged.
3) Take a small step to the right, keeping tension on the band while maintaining your squat stance.
4) Without letting the band get any slack, step your left foot in, returning to hip-width distance.
5) Continue stepping sideways for around 8-20 steps, then repeat in the opposite direction.
See lateral band walks in action in the video below!
Lateral Band Walks To Activate And Fire Up Your Sleepy Glutes
Exercises for Hip Flexor Pain When Squatting #5: Step-Ups
Benefits:
Improve your balance and stability, build single-leg strength, enhance hip mobility, reduce stress on your lower back, improve coordination, and strengthen your glutes and quads.
How To Do Step-Ups:
1) Stand in front of a study kneehigh box or bench.
2) Placing one foot on top of the box, press through your heel sternly.
3) Drive up to stand tall, bringing your other foot to the top of the box, as well.
4) Step down with control, returning to the starting position from step 1.
5) You can repeat this for 8-10 reps.
6) Then, switch sides.
We've got a whole article on step ups for glutes below:
"Step Ups for Glutes: 7 Pro Tips to Master Glute Activation"
Hip Flexor Pain When Squatting: Research and Tips to Stay Pain-Free
We always take a scientific, active approach here at Back Muscle Solutions – so let's take a look at the research on hip flexor pain when squatting. A study found that adjusting your squat form to maintain a neutral spine can help hip alignment, reducing pain and impingement. [9] [10]
More research into the subject suggests strengthening your glutes and core, which can distribute the load more effectively and evenly during squats. It also proves that targeted strengthening exercises can alleviate hip flexor pain and enhance joint stability. [11] [12]
One of the best tips to help with hip flexor pain when squatting is using a self-massage tool before exercising. [13] The QL Claw was created by our founder, Ben, to give a targeted deep tissue massage that can relieve common sources of back and hip pain, for the long term.
The QL Claw works by zeroing in on tight or overworked muscles that can contribute to hip flexor pain, especially the iliacus, psoas, and TFL. Here are the benefits you can feel:
1) Relieved muscle tension
2) Improved blood flow and mobility
3) Reduced strain on your hip flexors during squats
4) Broken up knots and trigger points
Check out the QL Claw in action for each of the hip flexor muscles below:
Psoas Release
Iliacus Release
TFL Release
Grab the QL Claw self-message tool to address and reduce your hip flexor pain when squatting.
Hear what people have to say about the QL Claw below.
Additional Hip Flexor Resources
“Hip Flexor Muscles | Anatomy Of The 5 Major Hip Flexors”
“Can Hip Flexors Cause Back Pain? HECK YES: Here’s Why!”
“Hip Flexor Exercises - The Secret To A Strong Midsection”
“Hip Flexor Pain - What It Is and How To Fix It”
“Hip Flexor Release Using The QL Claw Massage Tool”
FAQs on Causes of Hip Flexor Pain When Squatting
Why Does My Hip Flexor Hurt?
Some reasons why your hip flexors hurt could be hip impingement (FAI), a labral tear, tight hip flexors, weak glutes or core, limited ankle mobility, poor squat form or stance, or anterior hip capsule tightness.
What Is the Fastest Way to Relieve Hip Flexor Pain?
We firmly believe in our innovative self-massage tool, The Claw, to relieve hip flexor pain when squatting. It does this by targeting deep muscle tension in your hip flexors and surrounding areas, helping to release any tight knots that can cause pain. By breaking these up and improving blood flow, The Claw allows your hips to move more freely during squats.
How Do I Stop My Hip Flexor From Hurting When I Squat?
To stop hip flexor pain when squatting, try to improve your form, stretch your hip flexors, activate your glutes, avoid squatting too deep, and try a self-massage tool, like The Claw, before working out.
Do Squats Aggravate Hip Flexors?
Squats can aggravate your hip flexors if your form is off, your hips are tight, or you're overloading the muscles.
Will Improving My Core Stability Help?
Sure can! A stronger core may help stabilize your pelvis and spine, taking pressure off your hip flexors. When your core is doing its job properly, your hip flexors don’t have to overcompensate.
How Do I Improve My Hip Mobility?
To improve hip mobility in no time, try combining dynamic stretches, targeted mobility exercises, and soft tissue work with a self-massage tool like Back Muscle Solutions’ cutting-edge QL Claw.
Should Your Knees Go Past Your Toes When You Squat?
Sure! It’s totally okay if your knees go slightly past your toes when squatting, as long as your form is pain-free and your heels stay down. Remember: Everyone’s body is unique, so your gym routine may look a little different than someone else’s!
Sources:
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https://www.hopkinsmedicine.org/health/conditions-and-diseases/hip-impingement
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https://www.hss.edu/conditions_shoulder-labrum-tears-overview.asp
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https://my.clevelandclinic.org/health/diseases/23978-hip-flexor-strain