Identifying the Causes of Hip Pain While Squatting

As a coach, it can sometimes feel intuitive to assume that the direct area of the pain is the cause of hip pain and where we need to focus, but sometimes there are answers hidden within the pattern. Although it’s absolutely possible for the hip pain during the squat to be stemming directly from the hip, there are multiple other possible weaknesses that could be causing pain. Let’s have a look at the main considerations to be aware of.

Where Do They Feel Pain (Groin Pain, Anterior Hip Pain, Hip Joint, Hip Pinching etc.)

Depending on where on the hip the pain is directly located, it will give you insight into where you need to be directing your attention. The most common area for hip pain during squatting is directly at the anterior hip (hip flexor area), or the lateral hip (TFL area).

At What Point In The Squat Is The Pain Present?

At what point in the squat pattern is your client experiencing pain? Is there a time when they experience sharp pain? Is it at the deepest squat position? Is it when they’re pushing to stand the weight back up? Clarifying when your client experiences the pain will help you better understand the biomechanics that are present at that moment, which can give you insight into the underlying causes of the pain.

Are They In The Appropriate Squat Stance?

If someone is clearly squatting within a stance that looks awkward as hell, it’s pretty obvious that they’re likely doing themselves a disservice. Your clients' anthropometry (the length of their limbs) and their hip anatomy will play a large factor in what stance is most ideal for them in terms of what places the least amount of undesired stress on their knees, hips, and low back, and what feels most comfortable and powerful. Help them find the stance that is best suited for their body and their goals (note that low bar and high bar squat patterns are drastically different and can change the squat stance as well)

How Does Their Squat Pattern Look?

If your client is struggling with their squat form or pattern, they’re likely adding unnecessary stress to their hips without even knowing it. The first thing to understanding what is causing issues as they perform squats is to get a sense of their proprioception; does the client seem to understand how to move their body through the pattern? Are they aware of their pelvic positioning, the amount of dorsiflexion they use when they perform squats, how far forward they’re leaning, or even what part of their feet they’re pressing through (through the heels, toward the toes, or tripod foot)? All of these components of their squat form can throw a wrench in the mix and cause some issues as well - remember that as the coach, it’s part of your job to ensure the client is moving well before you begin progressive overloading. Don’t be that coach that throws weight on the bar when your client clearly hasn’t earned it just to feed your ego.