Still Getting Hip Pain When You Squat? - Personal Trainer Dublin

Still Getting Hip Pain When You Squat?

Rate this post

Over the years I’ve written quite a bit about hip pain during squats as it’s something I suffer with from time to time, and something A LOT of members seem to deal with at some point during their time with us.

Given how complicated the body is, there’s no way to provide a catch all solution for everyone, but there are a few principles you can apply across the board that should give positive change.

I was reminded of these when Niamh messaged me a few weeks about how she was struggling with hip pain, and her coaches recommended just not squatting down as deep.

(she used to train @ RevFit but moved last year and could no longer get to us)

Here’s what I suggested;



Generally, when the hip gets sore at the bottom of the squat – the position is best avoided until things calm down a bit. Using pin squats or box squats at an appropriate height makes sense. Just cutting the squats high does not in my opinion.

This is basically the only squat warm up I do now and I feel great for it: https://www.facebook.com/RevolutionFitnessIreland/videos/1788383487861088/

After a year of hip troubles, I found 1-2 days a week where I switch squats for single leg work really beneficial. Have had best results with a static barbell split squat (rear foot on the floor), and step ups holding dumbbells.

Another REALLY nice superset as a warm-up or finisher is…

3 rounds at a smooth pace of;
kettlebell swing x10
step up holding KB x10
glute bridge (using BB or KB) x10





So what’s going on in there? A few simple practical bits of advice;

#1 – If something hurts, don’t do it. Find another way to get a similar stimulus without being in pain.

#2 – Most hip issues in my experience happen because of imbalances in strength and (using the term as a movement catch all) “mobility”. Single leg work done correctly not only exposes that, but also acts as active stretching

#3 – Breathing drills in a position directly specific to the issue at hand makes A LOT of sense. You can do 90/90 breathing as a generalized warm up, but if you’re doing it months and it ain’t helping, try something different.

#4 – How well your hams, glues and single leg/core control works will directly affect how your hips feel. Getting some extra stimulus on those areas will do nothing but good things

James Hanley

Strength Coach. Performance Specialist. Dog Lover. Powerlifter. And the guy behind the scenes in RevFit that keeps the plates spinning.