Hip pain when squating

Other Discussions Pain Science & Rehab Discussion
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Hello Barbell Medicine friends,

I’ve been wondering if anyone has had hip pain from squatting, specifically in the front of the hip/groin area. I started feeling pain in my left hip/upper leg about 2-3 inches below were the leg connects into the socket. It seems to really only be in the front and not the inner groin area. The pain started a few months after a Squat session in which I was trying to purposely use stretch reflex out of the bottom. (I Squat low bar if that matters) . I noticed some tightness and soreness after my last few sets but didn’t think much of it. Long story short I worked through it for a few months without much modification to my routine (I was doing the bridge 1.0). It got progressively worse to the point were I decided to take time off from squatting for about 2 weeks. By this point I had decided to switch to the powerbuilding 1 template as I thought the decreased Squat frequency and intensity would allow me to work through it. At about week 3 I decided to take the time off of squatting and subbed leg press for it because it didn’t cause any pain from training. I just Squatted for the first time since I took the time off today and I did feel the tightness on most of my sets and now my hip feels pretty fatigued/sore. I’m trying not to overthinker it since it’s my first day back after the time off but has anyone else experienced something like this? Any tips for recovery?

Thank you!

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The general theme around here has been to find a similar/related movement pattern that you can do without aggravating it and work through that until you’re ready to return to the original movement. Maybe in this case use a squat variant, or reduce the range of motion, or reduce the intensity (or do all 3). I wouldn’t recommend taking any time away from the lift but rather continue to train it in a way that doesn’t bother it.

Also a form check is always recommended.

I’ve dealt with hip pain on and off for years now and I know it’s frustrating. Often it’s just a matter of a small form issue and then working through the recovery.

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Your first video looks perfectly fine other than the fact that you kinda come to a complete stop on the first few reps instead of using the benefit of the stretch reflex at the bottom. Try it out at a lower weight sometime because for me atleast it was a learned skill to not stop completely at the bottom.

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