Hip Flexor Pain on Squats

**Hrothgar** · 04-01-2014, 12:29 PM

Hey guys,

So I haven't been lifting too long a little over a month now, but I've been doing squats 3x a week. I started to get some pain in the hip flexors/groin area and it hurts every time I sit down. When I do a squat I notice the pain comes in once i hit parallel and go below parallel. Normally the pain wasn't bad enough to where I couldn't squat, but today I couldn't even squat it was so bad. I did leg presses instead which didn't hurt it. Any idea what part of my form could be causing the pains? It's low bar squats. Should I just leg press for a few weeks and try again? Also are leg presses an acceptable substitute for the squat? Is there anything else I should be adding?

THANKS!

**kelkel** · 04-01-2014, 12:34 PM

I doubt it's your form. You're simply overworking the muscle and something has to give. Take the week off from squats/legs and come back at once, maybe twice per week. No one needs 3 times per week.

**Hrothgar** · 04-01-2014, 12:37 PM

Okay, I was originally doing the Starting Strength program and they are all about full body workouts 3x a week.

**kelkel** · 04-01-2014, 03:04 PM

Your body is telling you to rest. It's a warning sign. Listen to it.

**Zodiac85** · 04-01-2014, 06:55 PM

Originally Posted by Hrothgar

Okay, I was originally doing the Starting Strength program and they are all about full body workouts 3x a week.

Just my opinion.... I did Starting Strength as well and had excellent results. Now doing the Texas Method. Your body will harden up over time, but it's not a race so don't be afraid to rest something that's sore. Powering through is not always the best solution.

**Rwy** · 04-01-2014, 07:40 PM

Most people dont strecth their hip flexors ever. Go for nice deep strecthes at night.

**30blue03** · 04-07-2014, 07:44 PM

People do neglect to stretch hip flexors, as well as neglect to train the hip extensors. Overtraining a specific muscle can lead to imbalances, take a break for a squat, do some hip extensor exercises like floor bridges, physioball ham curls, things that will actively stretch your hip flexors. Then passively stretch your hip flexors after your workout as well. This should help as you rest from squats.

**FRDave** · 04-09-2014, 04:30 AM

I had the same issue when I started "Starting strength" a few years back. Stretches prior to working out fixed the issue and hasn't happened since.

**Hrothgar** · 04-10-2014, 08:22 AM

Originally Posted by FRDave

I had the same issue when I started "Starting strength" a few years back. Stretches prior to working out fixed the issue and hasn't happened since.

I took a week off and did leg presses and the pain went away and I do stretches beforehand now.

**Docd187123** · 04-10-2014, 08:40 AM

I squat 3x a week perfectly fine. That's not be issue here most likely.

I believe your issue to be weak adductors and/or glutes or a lack of flexibility in those areas. Try doing a box squat to just below parallel. Does the pain go away? Make sure to warm up properly, no static stretching before lifting, do some dynamic movements to warmup, get a lacrosse ball to work the pain areas with.

**M302_Imola** · 04-16-2014, 06:28 PM

Originally Posted by Docd187123

I squat 3x a week perfectly fine. That's not be issue here most likely.

I believe your issue to be weak adductors and/or glutes or a lack of flexibility in those areas. Try doing a box squat to just below parallel. Does the pain go away? Make sure to warm up properly, no static stretching before lifting, do some dynamic movements to warmup, get a lacrosse ball to work the pain areas with.

Yes, right on the money! Look into doing some hip adduction and abduction exercises...you need to strengthen these areas in order to squat heavy and avoid injury. Look into foam rolling (SMR) the hip area especially the IT band. Do you happen to have an office job where you sit most of the day? If so this is horrible on the hip flexors and glutes.

**KA24** · 04-09-2015, 10:53 PM

Smart folks use the adductor machine! I had the same thing. Adductor and glute bridge holds as much as possible works wonders.

**Player1** · 05-03-2015, 11:12 PM

My solution bump:

Check this out, TONS of good information that helped me a lot
https://www.youtube.com/watch?v=C-0Qe80fUaU

Google: "Kneeling hip flexor stretch"
This stretch helped me out more than anything, at night before bed. Don't push it too hard though, it takes a long time to gain flexibility here.

**KA24** · 05-11-2015, 10:57 PM

Also the Thomas hip stretch is great.

**Mr.BB** · 05-12-2015, 06:39 AM

Funny I also have pain in hip flexor but my pain comes in the final part of the movement, top part, already up when I bring my hip in line.
If I slow down the movement in the final part the pain is almost non existant. The heavier the worse, because of that Im avoiding putting 3 plates, so I squat after leg press with high reps.

Any ideas?