My mission is simple: To help people conquer pain while becoming strong and resilient doing what they love. Each month, I deliver insight around different topics involving rehabbing and training as well as two practical takeaways that you can implement immediately.
Hip Pain with Squatting? Save This.
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Happy Wednesday Reader! I hope 2026 is off to a hot start! For this week, I just want to keep it short and simple with a few helpful tips for a common movement we all do: Squats. If you’re dealing with some hip issues during squats or lunges (especially if you’re feeling that pinching or compression in the front), then this one’s for you. The goal should always be to keep you in the gym and moving as best as you can regardless of whether you’re currently rehabbing or just managing a short-term flare-up while things calm down. The low hanging fruit when it comes to squatting or lunging with front-of-hip discomfort is reducing how much the hip bends (aka hip flexion) at the bottom of that movement. Adjusting where you place the load or how you position your legs can shift your center of mass, which changes how much pressure is experienced in the front of the hip. Modification #1: Change your load placement. When you place the load on your back (like in a back squat), your torso has to lean forward to keep the weight balanced over your feet. That forward lean increases how much the hip closes down in the front. Simply moving the load to the front of your body (think front squat, goblet squat, or Zercher squat) can do wonders. To avoid allowing the weight to pull you forward, you will naturally keep a more upright torso which shifts your center of mass back and decreases hip flexion at the bottom. This generally makes things feel a lot better. This same concept applies to lunges too. Modification #2: Elevate your heels. This isn’t because you have “tight ankles” or need to cheat the movement. Elevating the heels is like walking down a steep hill. To avoid falling forward on your face, you naturally lean back to stay balanced. That backward lean keeps your torso more upright. The same thing happens when you elevate your heels during squats, lunges, or Bulgarian split squats. It shifts your center of mass slightly back, encourages a taller torso, and reduces how much the hip closes at the bottom. Less flexion. Less pinch. Better comfort. So, if you’re getting that front of hip pinch at the bottom of your squats or lunges, try one or both of these modifications and see if it keeps you able to get those squat gains until things calm down. Reader - know a friend that might find this helpful? Just copy and paste this link to send it over to them: https://embarkphysioperformance.com/embark-blog All the best, Zach |
The Embark Physio and Performance Newsletter
My mission is simple: To help people conquer pain while becoming strong and resilient doing what they love. Each month, I deliver insight around different topics involving rehabbing and training as well as two practical takeaways that you can implement immediately.
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