Pain in Hips from Split Squats

Hi BBM crew,

I’m currently on Week 7 of Beginner Template and really enjoying it. My 3rd Squat movement was initially a Hack Squat but I’ve switched in week 7 to Split Squats. This mainly because I go to a commercial gym and it’s just much more convenient to use dumbbells at times to avoid queuing for the only Hack Squat machine in the gym. Also I’ve only really been doing squat variations for the past 6 months and thought there may be some benefit - although admittedly I’m not sure what - gained from unilateral work.

Anyways, when doing Split Squats I feel some discomfort in my hip/hip flexor. The pain mainly comes from the leg that is doing the pressing - rather than coming from the leg used to balance - after completing a set. Should I just give my body time to adapt to the exercise and hope the pain goes away? Or should I just swap it out now and avoid a possible minor injury?

Let me know your thoughts. :slight_smile:

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It may be possible that you can modify the movement while keeping some unilateral leg work in the picture. For example, switching from a split squat to a lunge, using lateral lunges, reverse lunges, or other modifications such as limiting the range of motion and gradually progressing based on tolerance.

Ultimately there is no absolute “requirement” that these be in a given training program, so you are also free to swap things out and perhaps try again at a later date.

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