Hip pain during deep squats can interfere with strength training, sports, and everyday movements.
You may feel a pinch in the groin, stiffness at the bottom of a squat, or discomfort when trying to lower your hips further.
Quick Answer: Why Does Your Hip Hurt During Deep Squats?
Hip pain during deep squats may be associated with femoroacetabular impingement syndrome (FAIS), restricted hip or ankle mobility, muscle or tendon irritation, or another hip joint condition. A pinching sensation in the groin does not automatically mean you have hip impingement.
Temporarily reduce squat depth and weight if the movement causes discomfort. Avoid forcing a painful position. If pain persists, repeatedly returns, or is accompanied by catching or restricted movement, seek an assessment from a qualified healthcare professional.
Although hip impingement is one possible cause, restricted mobility, muscle or tendon irritation, and other hip joint conditions can produce similar symptoms.
The important step is to identify what triggers your pain rather than assuming your hips are simply tight.
A physiotherapy assessment can help evaluate hip and ankle movement, strength, squat mechanics, and the need for further medical investigation.
Key Takeaways
- Hip pain during deep squats does not automatically indicate hip impingement.
- FAI bone morphology is not the same as symptomatic femoroacetabular impingement syndrome.
- Hip mobility, ankle movement, muscle strength, training load, and squat mechanics may all influence comfort.
- Stretching is not the answer to every mobility restriction or painful hip.
- Physiotherapy may include activity modification, targeted strengthening, appropriate mobility exercises, and gradual squat progression.
- Persistent pain, catching, or restricted movement deserves professional assessment.
- Sudden severe pain, inability to bear weight, or a hot swollen hip with fever requires urgent medical attention.
Hip Impingement vs Mobility Problems
What is hip impingement?
Femoroacetabular impingement (FAI) describes variations in the shape of the hip bones that may cause contact between the femur and the hip socket during certain movements.
The two commonly described patterns are cam morphology and pincer morphology.
However, having one of these bone shapes does not automatically mean that you have a painful condition.
Femoroacetabular impingement syndrome (FAIS) involves relevant symptoms, clinical signs, and imaging findings.
People with FAIS may experience groin pain, discomfort during deep hip flexion, or reduced hip movement.
A deep squat may aggravate symptoms because it places the hip in a flexed position, particularly when combined with inward movement or rotation. (Griffin et al., 2016)
What is a hip mobility problem?
Hip mobility refers to the available movement at the hip joint and how comfortably you can use that movement during activities.
A mobility limitation may affect squat depth, balance, or comfort at the bottom position.
Possible contributing factors include joint restrictions, pain sensitivity, previous injury, muscle flexibility, and the movement demands of the task.
Ankle mobility can also influence how your body moves during a squat.
Importantly, limited mobility does not always mean you need to stretch more.
The restriction may have several causes, and treatment should be based on an assessment rather than the sensation of tightness alone.
Five Common Causes of Hip Pain During Deep Squats
1. Femoroacetabular impingement syndrome
FAIS can cause pain in the groin or front of the hip during movements involving deep hip flexion.
Some people also have restricted internal rotation or discomfort after activities that repeatedly bend the hip.
A pinching sensation at the bottom of a squat may warrant assessment, especially if it occurs consistently.
However, the sensation alone cannot confirm impingement.
2. Restricted hip flexion or rotation
If your hip has limited flexion or rotation, reaching a deep squat may feel difficult or uncomfortable.
The limitation may relate to joint structure, previous injury, pain, or surrounding soft tissues.
A physiotherapist can assess which movements are restricted and determine whether the limitation is contributing to your symptoms.
Forcing greater depth may aggravate discomfort without addressing the underlying cause.
3. Limited ankle dorsiflexion
Ankle dorsiflexion is the movement that allows your shin to travel forward over your foot.
This movement helps the body manage the demands of squatting.
Research has examined relationships between deep squat performance and hip, knee, and ankle range of motion.
However, squat depth depends on several factors, so ankle restriction should not automatically be blamed for hip pain. (Endo et al., 2020)
4. Hip labral irritation or injury
The labrum is a ring of cartilage around the hip socket that contributes to joint stability and load distribution.
Labral problems may cause groin pain, clicking, catching, or discomfort during deep hip flexion.
These symptoms can overlap with FAIS and other hip conditions.
A painful squat alone cannot establish that the labrum is injured.
Persistent symptoms may require a more detailed clinical assessment and, when indicated, imaging. (Groh and Herrera, 2009)
5. Muscle or tendon irritation
The hip flexors, adductors, gluteal muscles, and their tendons help control hip movement during squatting.
A sudden increase in training volume, heavier weights, or frequent deep squats may irritate these tissues.
The pain location can vary depending on the affected structure.
If symptoms began after a change in training, reducing the provoking load may help.
Persistent or worsening pain should not automatically be attributed to muscle tightness.
How to Tell Whether It Is Impingement or a Mobility Problem
Your symptoms can provide useful clues, but they cannot reliably distinguish between these conditions on their own.
| Feature | Possible impingement-related pain | Possible mobility limitation |
|---|---|---|
| Sensation | Pinching or pain, often in the groin | Stiffness or restricted movement |
| Deep squat | Pain may increase near the bottom | Depth may feel limited or uncomfortable |
| Changing stance | May alter symptoms | May improve comfort or movement |
| Hip rotation | May be restricted or painful | May be restricted for several reasons |
| Assessment | Clinical findings and imaging when indicated | Hip, ankle, strength, and movement assessment |
A person can have both impingement-related symptoms and restricted mobility. A wider stance may make squatting more comfortable, but this does not prove that the original problem was a mobility restriction.
Why Hip Bone Shape Does Not Always Mean Impingement
One important but often overlooked point is that imaging findings do not always explain a person’s pain.
A systematic review by Frank and colleagues found that features associated with FAI were common in people without hip symptoms.
This means that an X-ray showing cam or pincer morphology should not automatically be treated as the cause of painful squats.
A clinician needs to consider the person’s symptoms, examination findings, activity demands, and imaging together. (Frank et al., 2015)
How Physiotherapists Assess Hip Pain During Squats
A physiotherapy assessment goes beyond checking how low you can squat.
It aims to understand the symptoms, identify relevant physical impairments, and determine which activities can be performed comfortably.
1. Review your symptoms and training history
Your physiotherapist may ask where the pain occurs, when it begins during a squat, whether it happens with bodyweight or loaded squats, and whether sitting, walking, or climbing stairs also causes discomfort.
Recent changes in training are relevant.
Increasing weight, repetitions, frequency, or squat depth too quickly may contribute to symptoms.
2. Assess hip and ankle movement
The examination may include hip flexion, internal and external rotation, ankle dorsiflexion, muscle strength, and movement control.
Your physiotherapist may observe your squat at a comfortable depth and assess whether a small change in stance or movement strategy affects your symptoms.
The FADIR test, which involves hip flexion, adduction, and internal rotation, may be included when appropriate.
However, no single physical test can confirm FAIS by itself.
3. Determine whether medical assessment is needed
Imaging is not necessary for every episode of hip pain.
If the clinical history and examination suggest a structural problem or another condition requiring investigation, a doctor may recommend an X-ray or other imaging.
The findings must be interpreted alongside symptoms and clinical signs.
Imaging alone cannot establish which structure is causing your pain.
Physiotherapy Treatment for Hip Pain During Deep Squats
Treatment should address the limitations identified during assessment.
Depending on the findings, management may involve activity modification, strengthening, targeted mobility exercises, and movement retraining.
Clinical practice guidelines for nonarthritic hip joint pain support an individualized approach that may combine education, exercise, movement training, and other interventions selected according to the person’s impairments. (Enseki et al., 2023)
1. Modify squat depth and load
Start by reducing squat depth to a range that does not reproduce sharp or increasing pain.
You may temporarily use a box squat, reduce the weight, or decrease the number of repetitions.
A slightly wider or narrower stance may feel more comfortable for some people.
There is no single ideal stance for everyone.
Choose a position that allows controlled movement without forcing the hip into pain.
2. Improve mobility where needed
If an assessment identifies a relevant restriction, a physiotherapist may prescribe targeted hip or ankle mobility exercises.
Gentle ankle movements or controlled hip exercises may be appropriate, depending on the findings.
Avoid aggressive stretching into a painful pinch.
The aim is to improve useful movement without repeatedly irritating the hip.
3. Build hip and lower-limb strength
Strengthening can improve your ability to control the hip and lower limb during squatting and other activities.
Depending on your assessment, exercises may include:
- Glute bridges.
- Sit-to-stands or shallow box squats.
- Step-ups.
- Side-lying hip strengthening.
- Progressively loaded squat variations.
Start at a manageable level and increase difficulty according to your symptoms, technique, and recovery.
These are examples rather than a universal treatment plan.
An exercise that aggravates your particular condition may need to be modified or avoided.
4. Retrain your squat gradually
When symptoms are better controlled, your physiotherapist may help you build tolerance to greater depth, resistance, or training volume.
Progress one variable at a time rather than increasing everything at once.
Research comparing hip arthroscopy with personalized non-surgical care for FAIS found that both groups improved in hip-related quality of life, although surgery had a greater average improvement at eight months.
This supports discussing conservative rehabilitation as a legitimate treatment option, while recognizing that some people may need further medical or surgical review. (Griffin et al., 2018)
Common Mistakes That Can Make Hip Pain Worse
Forcing greater squat depth
Trying to reach a deeper position despite sharp pain may aggravate symptoms.
Work within a comfortable range and seek an assessment if the restriction persists.
Assuming every painful hip is tight
Pain may originate from a joint, tendon, muscle, or another structure.
Stretching alone will not address every cause and may be unsuitable for some conditions.
Changing stance without assessing the cause
A stance adjustment may improve comfort, but it does not identify the underlying problem.
Use modifications to manage symptoms, not as proof of a diagnosis.
Increasing weight despite worsening symptoms
Heavy loading can make symptom management more difficult when a movement is already painful.
Temporarily reduce the load and return to progression when appropriate.
Myth vs Fact: Hip Pain During Deep Squats
MYTH: Every painful deep squat means hip impingement.
FACT: Hip impingement is one possible cause. Mobility restrictions, muscle or tendon irritation, and other hip conditions can produce similar symptoms.
MYTH: If my hips feel tight, I should stretch harder.
FACT: Tightness does not identify the cause of pain. Aggressive stretching into a painful pinch may aggravate symptoms.
MYTH: Everyone should squat to the same depth.
FACT: Comfortable squat depth varies with individual anatomy, mobility, training goals, and symptoms.
MYTH: Hip bone changes on an X-ray always cause pain.
FACT: Some people have FAI-related bone shapes without symptoms. Imaging must be interpreted alongside clinical findings.
When Should You Stop Squatting and Seek Help?
Pause the aggravating movement and arrange a physiotherapy or medical assessment if:
- Hip pain repeatedly returns during workouts.
- Pain affects walking, sitting, or everyday activities.
- You experience persistent catching, locking, or restricted movement.
- Symptoms continue despite reducing the provoking activity.
Seek urgent medical attention if you develop sudden severe hip pain, cannot bear weight, or have significant pain after an injury.
A hot or swollen hip accompanied by fever or feeling generally unwell also needs urgent assessment. (NHS)
Final Thoughts: Find the Cause, Not Just the Tightness
Hip pain during deep squats is not always a sign of impingement, and restricted movement does not automatically mean you need more stretching. The location of your pain, your movement patterns, your training load, and your clinical assessment all help determine the next step.
Modify painful movements, build strength progressively, and avoid forcing your hip into uncomfortable positions. If symptoms persist or limit your daily activities, a qualified physiotherapist can help guide an appropriate rehabilitation plan.
Conclusion
Hip pain during deep squats can be associated with femoroacetabular impingement syndrome, restricted hip or ankle mobility, muscle or tendon irritation, and other hip conditions.
Neither a pinching sensation nor limited squat depth is enough to diagnose the cause.
A physiotherapy-led approach focuses on understanding your symptoms, assessing relevant movement and strength limitations, modifying aggravating activities, and progressing exercise safely.
Rather than forcing a deeper squat, work towards comfortable, controlled movement and seek professional assessment when pain persists.
Frequently Asked Questions
1. Why does my hip hurt only at the bottom of a squat?
The bottom position requires substantial hip flexion and changes the demands placed on the joint and surrounding tissues. Possible causes include FAIS, restricted mobility, muscle or tendon irritation, and other hip conditions.
2. Can hip impingement improve with physiotherapy?
Physiotherapy may improve strength, movement control, and tolerance for daily activities in people with symptomatic FAIS. It does not change the underlying shape of the hip bones. Treatment should be individualized.
3. Should I stretch my hip flexors if deep squats hurt?
Not automatically. Stretching may help when a relevant restriction is identified, but it may not help if pain comes from another structure. Avoid forcing a painful hip into deeper flexion.
4. Are deep squats bad for your hips?
Deep squats are not inherently harmful for everyone. Appropriate depth depends on anatomy, training goals, movement capacity, and symptoms. Modify any depth that consistently causes pain.
5. When should I see a physiotherapist?
Arrange an assessment if hip pain repeatedly occurs during squats, limits training, or persists despite reducing the provoking activity. Seek urgent care for sudden severe pain, inability to bear weight, or a hot, swollen hip with fever.
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Medical Disclaimer
This article is intended for general educational and informational purposes only. It does not replace a consultation, individual physiotherapy assessment, or medical diagnosis. Hip pain can have several causes, and exercises that are appropriate for one person may not be suitable for another.
Consult a qualified healthcare professional if your symptoms persist, worsen, or interfere with daily activities. Seek urgent medical attention for sudden severe hip pain, inability to bear weight, or a hot or swollen hip accompanied by fever.
