3 strategies to decrease hip pinching with squats

Do you feel like your hip flexors are pinching at the bottom of your squat? It might not be your hip flexor at all. The sensation could be due to hip impingement (FAI) or how your hip bones are shaped. Either way, here are 3 strategies you can do to get rid of pain in the bottom of your squat.

• Increase hip mobility.

  1. If your hip bones are running out of room the deeper that you get into a squat, try some banded hip mobility to improve the movement in your hip joint.

     1. How to do banded hip mobility:

        1. Take a long band and place it around a squat rack.

        2. Step inside (with the hip you want to focus on) and turn your body to face away from the squat rack.

        3. From a half kneeling position, bring the band up to the top of your thigh on the leg that has the knee touching the ground.

        4. Relax in this position and let the band gently pull your femur backwards for a minute.

        5. Then, rotate your foot in and out for 20-30 reps.

Dr. Allison setting up banded hip mobility from a half kneeling position.

• Change your stance. 

  1. Try playing around with the width of your stance and/or the angle of your toes. Everyone’s hip joint is a little different. Some people might be able to get into a really deep squat with toes forward and narrow. Other people may need their toes out and a wider stance. You might need a combo of the two.

  2. Don’t get frustrated if your squat doesn’t look exactly like the person next to you.

• Squat to a box.

  1. If we keep hammering at something that hurts, it’s not likely to improve. Take out some depth to give your hip some relief. This can help strengthen the muscles around your hip, without pissing them off.

  2. Gradually decrease the height of the box until you’re back to squatting to full depth without pain.

Try these 3 strategies if you’re feeling a pinching in the front of your hip when you squat.

Need more help? Interested sports and performance physical therapy in Richmond, VA?

We got you.

NOTE: This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.