Why Your Hip Pinches When You Squat

Feeling a pinch in the front of your hip while squatting is a common complaint. The pinch is a signal from your body that something isn't moving optimally. Understanding the main causes helps you address the issue safely and keeps you squatting pain-free.

Common Reasons for Hip Pinching During Squats

1. Hip Impingement

A hip impingement (also known as Femoroacetabular Impingement or FAI) occurs when the shape of your hip joint causes the ball and socket to rub against one another. This often happens when squatting deeply or when the hip rotates inward, leading to a front-of-hip pinch.

The ball-and-socket joint consists of the femur (ball) and acetabulum (socket). In a "normal" hip, the ball moves smoothly within the socket as you walk, run, or squat. In FAI, the shape of the ball or socket is not perfectly round, and friction occurs between the two surfaces during these movements.

Over time, this friction can irritate the labrum, a soft ring of cartilage that cushions and stabilizes the hip joint.

2. Limited Hip Mobility

Restricted motion in hip internal or external rotation, hip extension, or flexion can make the femur press into the socket during squatting, creating a pinching sensation. These restrictions can come from tight muscles or from not moving the joint through that range of motion frequently.

3. Movement Patterns

Squat mechanics matter. Leaning too far forward, letting the knees collapse inward, or not maintaining a neutral spine can increase pressure on the front of the hip and cause a pinch.

How to Identify the Cause

• Notice patterns: Does it pinch only in deep squats, at a certain stance width, or on one side?

• Test hip mobility: Focus on internal rotation, external rotation, and hip extension.

• Check squat mechanics: Small changes in stance, depth, or torso angle can indicate whether movement patterns are a factor.

What Helps Reduce Hip Pinching

• Strengthen the glutes and side core muscles: Stabilizes the hip and controls movement.

• Improve hip mobility: Gentle drills for internal rotation, external rotation, flexion, and hip extension.

• Adjust squat mechanics: Slight changes in stance width, foot angle, or depth can relieve pinching.

• Gradual load progression: Avoid heavy or deep squats if your hip tissues are not used to the motion and are sensitized.

When to Get Checked

See a professional if you experience:

• Sharp or persistent pain

• Pain radiating to the groin, thigh, or knee

• Instability or feeling the hip might “give out”

A targeted evaluation can help determine if the pinch comes from FAI, movement patterns, or mobility limitations and provide a safe plan to squat again.