An annoying or painful pinching feeling in the front of the hip when squatting is a common complaint that many people see us for.
This pinching can range from a minor annoyance to a severe issue, causing people to stop squatting altogether for weeks or months on end!
The good news is that, most of the time, that pinching sensation is something that can be addressed with a few easy drills and training modifications.
So today we’re going to cover a few of our favorite drills and techniques that we use to help people solve that hip pinching with squatting!
Half-Kneeling Hip IR Mobilization
Half-Kneeling Hip IR Mobilization Exercise Tutorial Video
For this drill you’re going to get in a half-kneeling position with the foot of the side you’re stretching resting against something behind you.
From here, you’re going to rotate around that hip, like you’re trying to bring your chest in line with your back foot.
You should feel a good stretch on the outside/front portion of your hip. Hold this position for 5-10 seconds and perform 3 sets of 5 reps.
Assisted Hip Airplane
Assisted Hip Airplane Exercise Tutorial Video
Stand in front of a squat rack and hold onto it lightly with your hands to help with balance. From here, hinge from your hip like you’re doing a single leg RDL.
In this hinged position, you’re going to rotate around your stance-side hip to open up your chest and pelvis towards the ceiling, and then rotate around the stance-side hip in the other direction to point your chest and pelvis towards your stance-side knee.
You can perform this drill in more or less of a hinged position, depending upon how your hip feels with deeper levels of hinging.
Perform 3 sets of 6-8 reps.
Foot Elevated Ankle Mobilization
Foot Elevated Ankle Mobilization Exercise Tutorial Video
Sometimes, limitations in ankle flexibility can contribute to that pinching sensation. This happens because if you have limited ankle flexibility and are still trying to hit full depth in your squats, you’re going to have to lean forward more from the hips, which can contribute to the pinching.
To perform this drill you’re going to put your foot up on a box or bench, place a DB or KB on top of your knee, and drive your knee forward as far as you can.
Perform 3 sets of 5 reps, holding each for 5-10 seconds, or you can perform 3 sets of longer duration holds (30-60+ seconds).
Training Modifications
The most effective training modification that we use with our clients to help them with hip pinching during squats is to have them temporarily limit their depth while squatting.
This can help the irritated position of the hip calm down while addressing hip and ankle factors that could be contributing to the pinching sensation.
We’ll often have our clients perform box squats or pin squats to a depth that is just above when that pinching sensation starts, and we’ll lower it over time as symptoms improve until they’re back to full depth squatting.
Are you dealing with hip pinching or another nagging injury that’s affecting your training?
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