Squats are a universally popular form of exercise, but some fitness enthusiasts find that squats become more difficult or they don’t get the progress they want. One of the primary reasons for this isn’t a problem with the thighs or back, as you might expect, but issues within the hips, particularly the flexor muscles. Both weakness and tightness in these muscles directly affect you when you perform squats, either by causing sharp or otherwise overwhelming pain or by making you unable to do as many repetitions as you want and lift the amount of weight you want.
When you’re having trouble with squats or any other major type of exercise, the best thing to do is to turn to a physical therapist who will guide you in changing your form or reducing your pain. No matter your fitness goals, JAG Physical Therapy is here to help you meet them – we are New York, New Jersey, and Pennsylvania’s premier local general and specialized PT providers. We’re just as passionate about your musculoskeletal health as you are about fitness. Book your appointment today or read further below on the role of the hip flexors in pain-free squats that get you results.
What Causes Hip Pain During Squats?
The muscular anatomy of the hips is complex: There are a total of nine different muscles involved in hip flexion. However, of these muscles, some of them are much more important than the others, specifically the iliopsoas, or inner hip muscles (psoas major and iliacus), and the rectus femoris and sartorius in the thigh. Injuries or other conditions affecting any of these muscles will tend to make your hips hurt when you do squats.
The iliopsoas is a composite muscle – the psoas major and the iliacus originate separately in the abdomen and join together in the hip. Combining the structure and strength of two muscles means that the iliopsoas is the most powerful of the hip flexors. Injuring the iliopsoas is relatively uncommon, but when this muscle is hurt, it tends to feel like a deep ache in the inner thigh that radiates down to the knee. Such an injury also usually causes inability to bear weight on the affected thigh, making exercises such as squats difficult or impossible. Much more commonly, PT patients may have tightness or shortening in the iliopsoas, which can weaken both the hips and the knees and cause the legs and feet to be rotated outward slightly, affecting exercise form.
The rectus femoris muscle is one of four in the quadriceps group, covering most of the surface of the other three. As you may know, the quads can be subject to repetitive strain injuries and other conditions that can be best treated with manual therapy and other physical therapy methods. Meanwhile, the sartorius, the longest muscle in the body, passes through the hip as it goes from the top of the pelvis down the entire length of the thigh. These muscles don’t contribute nearly as much force to hip flexion as the iliopsoas does, but they connect the movement of the hips to that of the thighs and knees, making them crucial to the motion of squatting and many other forms of exercise.
Weakness and injuries in any of these muscles mentioned can be made worse during exercise by poor form, but the good news is that correcting these types of issues through physical therapy has great outcomes. Not only does relief come quickly, but in the long term it means you will do much better at the gym and be less at risk of pain.
How Does Strengthening Your Hip Flexors Improve Squat Performance?
The flip side to difficulty in squatting caused by hip flexor conditions is that healthy hip flexors make squats a lot easier and more effective. Furthermore, there are plenty of different exercises you can add to your routine to keep your hip flexor muscles strong and flexible. When you do, you will find you have a greater degree of control during squats, as your hips, thighs, and knees will all be more stable, can bear more weight, and can comfortably hold positions for longer.
As you think about your routine at the gym, you should realize that besides the main exercises you do to build major muscle groups, there are also supportive exercises that will give you better results in combination. When it comes to squats, some of the best of these kinds of exercises are those that target your hip flexors.
What Are the Best Exercises for Hip Flexor Strengthening?
Knowing the many benefits of training your hip flexor muscles, you will also want to know exactly which exercises to do. And since the hip flexors are a diverse group of muscles that originate in different areas of the lower body, there are several different techniques you should use.
All together, hip mobility exercises for weightlifting can be a key addition. They will reinforce your hips and allow you to get more out of your regular sets of squats, in addition to other benefits in movement, stamina, and flexibility.
- Hip Flexion with Resistance Band: A simple piece of equipment that almost every fitness enthusiast has – a resistance band – is the only aid needed for this deep stretch that helps to increase hip range of motion. Starting by lying on the edge of an elevated surface, such as a bed, raise one leg on the surface with the knee bent while you let the other leg, with the resistance band wrapped around the instep, hang to the side. Pull the resistance band backward slowly and gently with the hip on that side slightly open to achieve a stretch of the muscles and tendons of the hip as well as the quad. You can hold this pose for 30 to 45 seconds for 3 to 5 repetitions before switching sides.
- Hip Marches: So called because they involve a horizontal version of the motion of a soldier marching, hip marches not only work the hip flexors, but also the core. This makes them ideal in preparing to do squats, as they address multiple body areas that are used. Begin by lying flat on the floor, bending your knees with your palms and soles on the ground. Brace your abdomen and raise your hips – you should be able to draw a diagonal line from your shoulders to your knees. Lift one leg into the air, knee still bent, without dropping your hips, then slowly return to the starting position and repeat with the other leg. The best way to do this exercise without tiring yourself out too much each repetition is by pushing with the heel of your supporting foot rather than the toe.
- Lunge Variations with Emphasis on Hip Activation: Lunges are a simple and well-known lower body stretch, but there are a number of variations you can try that are particularly effective for your hip flexors. For example, the reverse lunge, one of the most common alternate lunges, helps to extend the hip – with your feet shoulder-width apart, simply step backward with one leg, planting the ball of that foot onto the ground, and bend both knees, using the heel of your supporting foot to return to starting position. You can further exercise your core and hip flexors by rotating your torso as you do so. The curtsy lunge, which uses diagonal movement, mobilizes the hip flexors in other directions. To perform this version, with your feet shoulder-width apart, move one foot behind the opposite leg and bend that knee almost to the floor while your supporting leg’s knee makes a right angle, then step with the heel of your supporting foot to return to standing and alternate.
- Wall-supported Hip Flexor Stretch with Engagement: The wall-supported hip flexor stretch also uses a lunging motion, but with the help of a wall, you can achieve a complete stretch of the back leg and hip while also working the front leg. Place a pillow on the floor to rest your back knee on. After performing a forward lunge in front of a clear wall with sufficient space, bend your back leg at the knee with your toes pointing straight up and rest the shin and top of the foot against the wall – the closer to the wall you get, the more intense the stretch will be. Hold this pose for up to three minutes if able before you switch sides and repeat.
When Should You Consult a Physical Therapist for Squat Pain?
If you find that your hips hurt when you work out, simple measures such as doing the above stretches before each gym session, resting for longer between sets, or using a hot compress on your hips may be enough. However, if the pain persists, if your symptoms get worse, if your range of motion is limited even after you are done exercising, or if you notice inflammation or tenderness, you should see a physical therapist for help.
Take the First Step Toward Pain-Free Squats with JAG Physical Therapy
At JAG Physical Therapy, we’ll treat your unique musculoskeletal health situation with the utmost skill and care. If you’re looking for squat pain relief, you can rely on our long experience working with fitness enthusiasts and professional athletes alike. Sports injuries are among our top specialties, and we stress functional improvement including long-term pain relief, better range of motion, and ultimately better results from your healthier workout routine. Don’t let pain from squatting or any other exercise hold you back – schedule your appointment or find your nearest JAG PT location now to get professional support for your fitness goals and improve your orthopedic condition.