Squatting is one of the most natural movements we perform.

Whether you're sitting down in a chair, picking up your child, gardening, or training in the gym, your hips are designed to move through a large range of motion. So when squatting causes pain, it's your body's way of telling you that something deserves attention.

One of the biggest misconceptions is that pain always means something is damaged.

In reality, hip pain during a squat can have many different causes. Sometimes it's related to the joint itself. Other times it's the muscles, tendons, movement strategy, or even limited mobility elsewhere in the body.

Understanding why your hip hurts is the first step toward choosing the right treatment.

Where Is Your Hip Pain?

The location of your symptoms provides important clues.

Pain in the Front of the Hip or Groin

Pain deep in the front of the hip or groin is commonly reported during deep squats.

Potential contributors include:

• Femoroacetabular impingement (FAI)

• Hip flexor irritation

• Adductor muscle strain

• Labral irritation

• Reduced hip internal rotation

A thorough assessment is needed to determine which structures are likely involved.

Pain on the Outside of the Hip

Pain on the outside of the hip may be related to:

• Gluteal tendon irritation

• Greater trochanteric pain syndrome

• Weakness of the gluteal muscles

• Increased tension through the lateral hip

Pain in the Buttock

Pain toward the back of the hip can sometimes come from:

• Deep hip rotator muscles

• The sacroiliac region

• Referred pain from the lower back

• Gluteal muscles

Because several structures can refer pain to this area, assessment is important before assuming the source.

Why Squatting Can Cause Hip Pain

Limited Hip Mobility

One of the most common findings I see is limited hip mobility, particularly reduced internal rotation.

If the hip doesn't have enough available motion, your body often compensates by changing how you squat. These compensations may increase stress on the hip joint or surrounding tissues.

Improving mobility doesn't always mean stretching more. It often means improving both the available range of motion and your ability to actively control that range.

Limited Ankle Mobility

Your hips and ankles work together.

If your ankles don't bend upward enough (dorsiflexion), your body may compensate by leaning forward, allowing the knees to collapse inward, or changing how the hips move during the squat.

Sometimes the problem isn't the hip at all.

Muscle Strength and Control

Mobility without strength is only part of the picture.

The muscles around the hips, including the glutes, adductors, and deep stabilizers, help control movement as you squat. If these muscles aren't doing their job efficiently, other tissues may experience more stress than they're designed to handle.

Training Errors

A rapid increase in training volume, heavier weights, or poor recovery can overload tissues that haven't had time to adapt.

Sometimes reducing load temporarily while rebuilding capacity is more effective than pushing through pain.

Should You Stop Squatting?

Not necessarily.

Pain doesn't always mean you need to stop squatting altogether.

Instead, it may help to:

• Reduce the depth temporarily.

• Decrease the weight.

• Slow the movement down.

• Adjust your stance width.

• Work on mobility and strength between training sessions.

These changes can often keep you moving while reducing irritation.

How I Assess Hip Pain

At Flow Body, I don't look at the hip in isolation.

A typical assessment may include:

• Hip range of motion

• Hip internal and external rotation

• Ankle mobility

• Squat mechanics

• Single-leg balance

• Strength testing

• Walking pattern

• Functional movement assessment

Rather than chasing symptoms, the goal is to identify the factors that may be contributing to the pain.

How Treatment May Help

Treatment depends on your assessment findings but may include:

• Hands-on soft tissue therapy

• Fascial Stretch Therapy

• RAPID NeuroFascial Reset

• Joint mobility techniques

• Mobility exercises

• Progressive strengthening

• Education about activity modification

The goal isn't simply to reduce pain. It's to help improve how your body moves so you can return to the activities you enjoy with greater confidence.

When Should You Seek Medical Evaluation?

If your hip pain is associated with significant trauma, an inability to bear weight, fever, unexplained swelling, or persistent pain that isn't improving, it's important to consult a qualified healthcare provider for further assessment.

Final Thoughts

Hip pain during a squat isn't something you should simply ignore, but it also doesn't automatically mean your hips are "bad."

Many cases improve once the underlying contributors are identified and addressed.

If you're unsure why your hip hurts when you squat, a thorough assessment can help determine what may be driving your symptoms and what steps are most appropriate for your recovery and performance.