Hip pain from squats on 7 week hypertrophy template

Pain & Rehab Forum [Moderated]
1

Hey, I’ve been running the 7 week hypertrophy template the 4 days/wk version and I’m on week 4. I’m starting to get a bad pinching sensation at the bottom of the squat in my hips. I dropped the weight and still get it even with just the bar. I haven’t been overshooting RPE and it doesn’t go away even if I spend 20 min under an empty bar squatting to warm up. Even on the high bar squat days I still have pain in the front on my hips. Tried switching it to front squat and same thing. It’s when I’m in the bottom position of any form of squat.

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Hey Zach,

Sorry to hear about the hip pain. If you’ve tried adjusting volume and/or intensity of loading, then I recommend doing a box or pin squat where the external cue is set just above where you are having symptoms and then slowly try to increase ROM as the weeks progress.

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Hey, thanks for the response! I just squatted again today. Right away with body squats I feel the pinch in both of my hips on the concentric portion of the squat. After several sets it starts to fade away and I have no pain. Then as I add weight the pain returns but once again after a couple sets I have no pain at all. I tried front squats, high bar, low bar and leg press. Had pain in all of those variations and then eventually tried a pause squat right at parallel. Zero pain at all with pause squats no matter what weight I use. Doesn’t make much sense to me but should I continuously do pause squats and slowly try to add in normal low bar squats?

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Hey Zach,

We need to set the expectation that symptoms will likely be a part of this process. However, symptoms shouldn’t be increasing beyond your individualistic tolerance level or leaving you feeling debilitated afterwards. With that said, finding a tolerable range of motion is ideal and then trying to increase to full ROM over time would be the second step. The focus hear will not be on maximal external loading but rather just dosing in tolerable loads while trying to improve ROM back to your baseline. I’m a fan of heavy slow resistance for these circumstances where you squat through tolerable range with a three second eccentric, no pause at bottom, and three second concentric and starting with higher volume and lower intensity (3 x 15). Happy to discuss. Keep us posted.

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