hip pain from squats

**comingsoon** · 02-05-2011, 12:51 AM

hey everyone im looking for some advice with this hip pain ive been getting when squatting. I will get a sharp pain in my hips when i near parallel. The pain is on the outer sides of my hips, and towards the back (where your hamstrings meet your butt). I noticed i do not get this pain during a unilateral leg movement, and the pain will also go away slightly if i try to push my feet apart from each other very hard during the squat. any advice is appreciated! thank you!

**vortrit** · 02-05-2011, 02:21 AM

Do you have any body parts that DO NOT hurt?

**pwloiacano** · 02-05-2011, 10:25 AM

Try squats on a smith machine. When you get the weight on your traps, move your legs forward a bit. It may seem awkward, but the machine stabilizes the bar. This way, you can do nice full squats that concentrate on the outer quad sweep and limit the lower back tension. I love them. Give it a try.

**davegmb** · 02-06-2011, 12:24 PM

Ive had this before. It was basically a form problem, i was leaning forward too much in the squat which over time was putting too much press at the top of my quads. Either go lighter and try and sit back on your heals more, or have a break from squats and use unilateral leg exercises.

**gtbmed** · 02-06-2011, 02:32 PM

What kind of shoes do you wear?

Also, squat down into a full squat position (like a child squatting to pick something off the floor). Is your weight balanced over your foot or do you find yourself falling forward?

Sounds like a combination of bad footwear and bad flexibility.

**davegmb** · 02-06-2011, 02:39 PM

Originally Posted by pwloiacano

Try squats on a smith machine. When you get the weight on your traps, move your legs forward a bit. It may seem awkward, but the machine stabilizes the bar. This way, you can do nice full squats that concentrate on the outer quad sweep and limit the lower back tension. I love them. Give it a try.

I find smith machine squats hurt my back more, really uncomfortable on the spine

**alan84** · 02-06-2011, 04:45 PM

Originally Posted by davegmb

I find smith machine squats hurt my back more, really uncomfortable on the spine

100% agree. I think that smith machine should never be used for squatting. If the wieght is too heavy, then reduce it and work on the form till you master it. Also, I agree with Gtbmed on squatting all the way down because it is easier on your knees and it targets all of your lower body including your gluts and inner thighs.

**Beejis60** · 02-06-2011, 04:56 PM

Originally Posted by davegmb

Ive had this before. It was basically a form problem, i was leaning forward too much in the squat which over time was putting too much press at the top of my quads. Either go lighter and try and sit back on your heals more, or have a break from squats and use unilateral leg exercises.

I disagree with this; it's usually more like too wide of a stance that develops hip issues, in my experience. I've done all the mistakes from leaning forward, etc and found it to be more stance-related than weight-leveling. I'm not saying you're wrong as we're all different, but the heavier I go with a wider stance absolutely KILLS my hips whereas a weight-position issue causes more strain on my lower back, nothing in legs/hip.

Originally Posted by gtbmed

What kind of shoes do you wear?

Also, squat down into a full squat position (like a child squatting to pick something off the floor). Is your weight balanced over your foot or do you find yourself falling forward?

Sounds like a combination of bad footwear and bad flexibility.

I think the footwear thing could be possible too, never thought of that...

and smith machines should NEVER be used to squat.

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