Hip pain when squatting: causes, treatments, and exercises for pain relief

Squats aren’t just for the gym — squatting is part of daily life, whether you’re picking up a child, getting out of a chair, or reaching for something on the floor. So when hip pain makes squatting uncomfortable, it can impact everything from your workouts to everyday activities.

Hip pain when squatting is common and very treatable. Staying active and doing targeted stretches and exercises — ‌including, yes, squats ‌— ‌can help you release tension, build strength, and ease hip pain.

“I don’t want people to be fearful of squatting every time they need to squat,” says Emily Davis, PT, DPT, a physical therapist at Hinge Health. “Squatting is an important part of your daily life. There's a lot you can do to give your body more support so this movement doesn't feel as painful or uncomfortable.”

Learn why your hip hurts when you squat, plus how to treat it — especially with exercises recommended by Hinge Health experts.

Causes of hip pain when squatting

Hip pain from squats isn’t uncommon — there are several reasons it can happen. Sometimes it’s due to general muscle tightness. Other times, it could be from pushing yourself too hard, too fast when increasing the intensity or frequency of your squats.

First, it helps to know a bit about how your hip works. The hip is a ball-and-socket joint.The top of your thigh bone (the ball) fits into a cup-shaped area of your pelvis (the socket). This area is surrounded by muscles, like your hip flexors (front of thigh), glutes (butt muscles), and inner and outer thigh muscles, which all work together to support movement. If these muscles get tight or fatigued, or if your hip joint feels a little out of balance, you might notice some discomfort as you squat. 

Here’s why you might experience hip pain when squatting:

• Tight muscles. When your hip flexors or glutes lack mobility, your hips may feel restricted or uncomfortable during squats. Tight muscles are also more prone to muscle strains (when a muscle becomes overstretched) especially if you’re increasing activity or intensity beyond their current capacity. Muscle tightness can also be a result of ‌a muscle imbalance, or when one muscle group takes on more load than others. Muscles can also feel tight if they aren’t strong enough to support the movement you’re doing.

• Imbalances that alter how you squat. “There’s no perfect way to squat,” says Dr. Davis, but changing how you move — whether from injury, muscle imbalances, limited mobility, or balance challenges — can sometimes make squats feel uncomfortable. For example, ankle stiffness might cause you to shift your weight forward or backward during a squat, putting more stress on your hips. Also, if your core muscles aren’t strong, your hip muscles may work harder than usual, leading to aches or strains.

• Progressing too quickly. Increasing weight, reps, or activity levels too fast — whether at the gym or during daily activities like gardening — can put extra strain on your hips, if your body isn’t used to it yet.

• Overuse injuries. Doing too many squats before your body is ready can sometimes lead to hip injuries like muscle strains, tendonitis, or bursitis. Repeating the same movement without enough rest can increase the risk of these injuries.

• Underlying conditions or injuries. Sometimes, hip pain during squats is related to conditions like arthritis, which can cause inflammation and changes in the joint. In some cases of hip arthritis, movement can feel uncomfortable. Issues like hip impingement or a labral tear can also cause pain if there is irritation in the joint during a squat. 

Symptoms of hip pain when squatting 

Hip pain can show up in different parts of the hip, but it’s most often felt deep in the front where your hip flexors are located. Some people also notice pain along the side of the hip, or less commonly, in the back. Other symptoms you might experience include:

• Sharp or stabbing pain during movement

• Intensified pain at the bottom of a squat or when rising back up

• Aching, soreness, burning, or throbbing after performing squats

• Pinching or catching sensations with movement

• Stiffness or limited range of motion

• Pain radiating into the groin, glute, or thigh 

• Discomfort that worsens with more reps or weight

These exercises and stretches are designed to loosen tight muscles, increase hip flexibility and mobility, and strengthen the muscles you recruit when squatting. Doing these moves often can support smoother, more comfortable movement and put less stress on your hip joints.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for hip pain when squatting

There are many simple, at-home treatments to relieve hip pain when squatting, including targeted exercises and making modifications to how you squat. Using ice or heat, and considering options like over-the-counter medications and complementary therapies, can all help manage discomfort and support your recovery. These approaches include:

• Try physical therapy and targeted exercises. Targeted exercises and stretches can help ease muscle tightness and strengthen muscles that are key for squatting. Together, these moves can make squatting more comfortable. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Stay active. When squatting hurts during daily activities, it may seem counterintuitive to keep moving or do squats at the gym. But movement is medicine — it boosts circulation, eases tension, improves mobility, and supports healing. Even gentle activities like yoga or walking can help, especially if tight muscles are causing discomfort. The key is to find your movement sweet spot, which is when you feel like you’re challenging yourself, but not to the point of triggering pain. If squatting is causing you pain or discomfort, try to reduce the number or reps, the weight you’re using, and the depth of the squat. Additionally, consider working on other movements that improve your strength and mobility.

• Make squat modifications. There’s no one right way to squat. In fact, different squat variations may feel more comfortable and target different muscle groups. “For example, a sumo squat, with your legs wide, might feel better than a standard squat with your legs closer together,” Dr. Davis says. “You don’t always need your legs under your shoulders for the movement to count — a squat is still a squat, whether your feet are wide, narrow, or in a split stance.”

• Apply ice or heat. Ice helps reduce pain and inflammation, especially after an acute injury, while heat loosens stiff muscles and increases blood flow to the area for healing. Choose the method that provides the most relief for you, or alternate between the two. 

• Take over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can perform your targeted exercises and stay active when you have hip pain. Other options are topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are ‌safe to take.

• Consider complementary treatments. Talk to your healthcare provider if you’re interested in exploring alternative therapies for hip pain relief, such as massage, acupuncture, or chiropractic care.

• Ask about TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle pulses to quiet your pain response and help reduce hip pain. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable.

How to prevent hip pain when squatting  

You can avoid hip pain during squats by warming up with dynamic stretches, starting slowly, and only going as low as feels comfortable. Try different squat positions, such as wider stances and toe angles, to find what works for your body and focus on strengthening key muscles like your core and glutes. Here are ways to prevent hip pain and hip injury flare-ups when squatting:

• Start with a warm-up. Dynamic stretches for your quads, hips, and glutes help boost blood flow, and reduce stiffness, making squats easier on your hips. Adding a few mini squats to your warm-up can also help prepare your body for the movement.

• Progress slowly. Start by practicing squats with just your body weight or very light weights to get comfortable. Gradually add more weight or reps as your body adapts — just enough to feel challenged but not strained. This approach applies to everyday squatting, too. Whether lifting groceries or picking up items, build up slowly and remember to take breaks. 

• Go as low as comfortable. Lower just until you feel challenged or notice your form changing — there’s no need to go deeper than what feels right for your body.

• Experiment with different positions. “There’s no single right way to squat — everyone’s body is different,” says Dr. Davis. Guidelines like keeping your knees over your toes work for some, but not for all. Try a few different stances, such as the ones mentioned above, and see what feels most comfortable for you.

• Strengthen key muscles. Strong core muscles, glutes, and hip flexors can all help protect the hip joint and enable you to squat with ease and comfort.

• Stretch often. Make stretching a regular habit — especially after squats — to help prevent tightness and maintain good hip mobility. Tools like a massage gun or foam roller can also help ease muscle tension and support flexibility.

When to see a doctor 

Hip pain during or after squatting often improves on its own with conservative treatments. However, if your pain is severe, worsening, or causing difficulty with daily activities, like getting out of a chair, consult a healthcare provider. It’s also a good idea to get care if you have:

• Numbness or tingling down the legs

• Weakness in the legs

• Pain that disrupts your sleep

• Changes in how you’re walking

• Inability to bear weight on the affected side

• Balance issues

PT tip: Don’t ignore hip pain

“Paying attention to hip pain early can help you maintain your joint health and keep moving comfortably,” says Dr. Davis. “Even small adjustments, like changing how you squat, can make a big difference. Don’t push through severe pain — making simple modifications now can help you feel better faster.”

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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2. Straub, R. K., & Powers, C. M. (2024). A Biomechanical Review of the Squat Exercise: Implications for Clinical Practice. International Journal of Sports Physical Therapy, 19(4), 490–501. doi:10.26603/001c.94600

3. Teirlinck, C. H., Verhagen, A. P., van Ravesteyn, L. M., Reijneveld-van de Vendel, E. A. E., Runhaar, J., van Middelkoop, M., Ferreira, M. L., & Bierma-Zeinstra, S. MA. (2023). Effect of exercise therapy in patients with hip osteoarthritis: A systematic review and cumulative meta-analysis. Osteoarthritis and Cartilage Open, 5(1), 100338. doi:10.1016/j.ocarto.2023.100338

4. Enseki, K. R., Bloom, N. J., Harris-Hayes, M., Cibulka, M. T., Disantis, A., Stephanie Di Stasi, Malloy, P., Clohisy, J. C., Martin, R. L., Takla, A., Lueders, D., Dauber, J. A., Kaplan, S. L., Paulseth, S., & Beattie, P. F. (2023). Hip Pain and Movement Dysfunction Associated With Nonarthritic Hip Joint Pain: A Revision. JOSPT, 53(7), CPG1–CPG70. doi:10.2519/jospt.2023.0302