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  • Writer's pictureCoach Matt Pippin

Hip Pain When Squatting? Try This Alternative.

Have you been squatting and every time you try to reach depth, you feel that stabbing pinch right in the front of your hip? For years I kept hammering into this pinch thinking it would eventually go away. Or even worse, I hooked a super band around my hip trying to pull my femur head out. Yikes.

I wasn’t going to stop squatting though. And lose any of the gains I’ve worked so hard for because of that silly pinch? Heck no!

If this sounds like you then check out today’s coaching video because I’m going to show you an exercise alternative for the typical squat pattern that you can do so you can keep training those legs WHILE you work on that hip.

Don’t worry guys, we’re still going to squat, but we’re going to squat without pissing that hip off anymore.


Pinching around a joint typically happens because of lack of space in the capsule. If you’re feeling a pinch in your hip while flexing your knee to your chest, your femur is hitting the inside of your hip capsule. Ouch!

Today’s exercise is great because you’ll be able to squat to a depth just above where you feel that pinch. This allows you to keep making gains without causing pain.


I want you to realize that what I’m about to show you is a temporary solution. Why? Because you should be working on that hip mobility to get the pinch to go away. Don’t put a bandaid on this because you don’t feel like dealing with the root of the problem.

If you ignore this pinch, arthritis and degeneration of the hip will inevitably happen. So do yourself a favor, and take a few minutes to create some space in the overworked hip joints.

Fortunately for you, I’ve put together my Sticky Hips Cheatsheet that helps you pinpoint where your tight, sticky hips are coming from so you can take action to make change. You'll see where weaknesses in the hip are that may be causing your issues, plus see where problems may be lurking.



  • Barbel

  • A box or high bench that you can squat down to and will be higher than where you feel the pinch.


  • I would recommend programming this exactly how you would do your normal squats regardless of if your going for a lower or higher rep scheme - it doesn’t matter.



Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.


  • NSCA Certified Strength and Conditioning Specialist

  • Level 3: Fascial Stretch Specialist

  • Level 1: Institute of Motion Health Coach

  • Certified FRC Mobility Specialist (FRCms)

  • Level 1 Kinstretch Instructor

  • Weck Method Qualified

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