Hip pain during squatting is a common issue for many lifters, often limiting performance and progress. This type of discomfort is frequently related to Greater Trochanteric Pain Syndrome (GTPS), formerly known as trochanteric bursitis, which involves irritation or tendinopathy of the gluteus medius and minimus muscles.
Understanding how to adjust your training and incorporate corrective exercises can help manage hip pain and improve squat performance.
Common Symptoms of Hip Pain from Squatting
Sharp or dull pain on the outer side of the hip (near the greater trochanter).
Discomfort that worsens with heavy squats or increased training volume.
Pain that may radiate down the thigh or intensify after prolonged sitting.
Occasional shifting of weight to the opposite leg during squats to avoid pain.
Why Hip Pain Occurs During Squatting
1. Gluteal Tendinopathy:
Weak or underused gluteus medius and minimus muscles can lead to pain where they attach to the greater trochanter, causing discomfort during hip-loaded movements like squats.
2. Imbalanced Training Volume:
Too much squat volume or intensity without proper recovery can aggravate hip structures.
3. Poor Movement Patterns:
Overemphasis on sagittal plane movements (forward and backward) without enough frontal plane (side-to-side) training can leave the hips underprepared for heavy lifting.
Corrective Exercises to Relieve Hip Pain
1. Isometric Wall Press (Glute Activation):
Stand next to a wall.
Lift the inside leg and press it firmly into the wall while slightly bending the standing leg.
Hold for 15–30 seconds for 3 sets on each side.
Purpose: Activates the gluteus medius and improves hip stability.
2. Bodyweight Clamshells (Glute Strengthening):
Lie on your side with knees bent at 90 degrees.
Lift your top knee while keeping your feet together.
Perform 2–3 sets of 10–15 reps per side.
Purpose: Strengthens the hip abductors and external rotators.
3. Reverse Hyper Hip Abductions (Advanced):
Lie sideways on a reverse hyper machine with the working leg strapped to the weight.
Slowly lift and lower the leg for 3 sets of 8–10 reps.
Modification: Use ankle weights or a weighted backpack at home if a reverse hyper isn’t available.
Purpose: Builds strength and load tolerance in the hip abductors.
Training Modifications to Reduce Hip Pain
Adjust Squat Depth: If deep squats increase pain, try squatting just below parallel to reduce hip strain.
Manage Volume and Intensity: Reduce squat volume or frequency temporarily to allow the hip to recover.
Include Frontal Plane Movements: Add lateral lunges or step-ups to balance hip strength and stability.
Use Pain as a Guide: Mild discomfort (3–4/10 pain) during exercises is acceptable if it returns to baseline within 24 hours. Avoid pushing through sharp or worsening pain.
When to Seek Professional Help
If hip pain persists despite corrective exercises and training adjustments, consult a physical therapist for a more personalized approach. Early intervention can prevent pain from becoming a long-term issue.