Hip Pain When Lifting Weights: Why It Happens and What to Do

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Last reviewed: June 2025

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions about a medical condition.

Hip pain during weight training is one of the most common complaints among regular gym-goers, and it can range from a dull ache during squats to a sharp pinch that stops a deadlift mid-rep. Research suggests that squatting is a frequent cause of hip flexor pain due to the intense demand these movements place on the muscles and joint structures. The good news: most cases respond well to technique adjustments, load management, and targeted rehabilitation. This article breaks down why hip pain happens during lifting, when to worry, what you can change on your own, and when professional help is the smarter move.

Key Takeaways

• Hip pain during lifting often stems from a combination of joint structure, muscle imbalance, and training load rather than a single event.
• Certain conditions like femoroacetabular impingement (FAI), labral tears, and bursitis are common culprits, particularly in athletes and desk-bound professionals.
• Technique modifications and load management can resolve many cases without needing to stop training entirely.
• Red flag symptoms such as inability to bear weight, night pain, or referred groin pain require prompt medical assessment.
• A structured return-to-lifting timeline depends on the underlying cause, but most people can resume training within 4 to 12 weeks with proper guidance.
• Prolonged sitting at a desk contributes to hip stiffness and weakness that makes the joint more vulnerable under load.

Why Lifting Weights Triggers Hip Pain

The hip is a ball-and-socket joint designed for a huge range of movement, but that versatility comes with a cost. When you load it heavily through squats, deadlifts, lunges, or leg presses, you’re asking the joint, its cartilage, the surrounding muscles, and the connective tissue to handle forces several times your body weight. If any part of that system is compromised, pain is the result.

Femoroacetabular Impingement (FAI)

FAI occurs when the bones of the hip joint are shaped slightly irregularly, causing them to rub against each other during movement. This is far more common than most people realise: football players, for instance, have over a 75% chance of having irregular hip shapes. Sports medicine surgeon Dr. Steve Hamilton has noted that FAI affects both females and males, especially athletes whose hips face repeated impact. You don’t need to be a professional athlete for this to matter. If you’ve been squatting or lunging with a pinching sensation at the front of your hip, FAI may be a contributing factor.

Labral Tears

The labrum is a ring of cartilage that lines the hip socket and helps keep the femoral head stable. Repetitive loaded movements, especially deep squats and heavy deadlifts, can gradually wear the labrum down or tear it outright. Symptoms of a torn labrum typically include pain in the hip, groin, or buttocks, a catching or locking sensation, and stiffness. Heavy weightlifting with exercises like deep squats, deadlifts, and leg presses places excessive pressure on the hip joint, worsening inflammation and increasing the risk of further tearing if a labral issue already exists.

Bursitis and Tendinopathy

Lateral hip pain, the kind that flares on the outside of the hip during squatting or single-leg work, is often caused by bursitis or gluteal tendinopathy. This is especially common in people who sit for long periods during the working day and then load the hip aggressively in the gym without adequate warm-up or mobility work.

The Desk-to-Gym Pipeline

For corporate professionals spending eight or more hours seated, the hip flexors shorten, the glutes weaken, and the joint capsule stiffens. This accumulated deconditioning is often the root cause, while the squat or deadlift that finally triggers pain is just the immediate spark. A 2021 study found that people with moderate to severe hip osteoarthritis frequently present with muscle weakness, limited endurance, and impaired functional performance, and similar patterns of weakness show up in otherwise healthy desk workers who train without addressing their baseline mobility deficits.

Rebecca Bossick, BSc (Hons) Physiotherapy at One Body LDN, puts it simply: “I see a lot of clients who assume their hip pain started in the gym, but when we assess them, the real issue is that they’ve been sitting in hip flexion for years. The barbell just exposed what was already there.”

Red Flags – When It’s More Than Just Weight Training

Most hip pain from lifting is mechanical and manageable. But certain signs suggest something more serious that warrants urgent attention. Knowing the difference between a muscle strain and a potential stress fracture or systemic condition could save you months of worsening symptoms.

Symptoms That Need Immediate Medical Review

• Pain that wakes you at night, unrelated to position or movement
• Inability to bear weight on the affected leg
• A sudden, audible pop followed by immediate swelling or bruising
• Groin pain that radiates down the inner thigh, especially with a fever
• Pain that doesn’t improve at all after two to three weeks of rest and modification
• Unexplained weight loss combined with persistent hip or groin pain

Night pain is particularly worth paying attention to. While morning stiffness often relates to inactivity and disc or joint rehydration overnight, pain that wakes you from sleep may indicate an inflammatory condition, infection, or, in rare cases, a bone pathology. These require imaging and specialist review, not just rest.

When Imaging Is Appropriate

Routine MRI scans for hip pain are generally not recommended as a first step. Many structural findings on imaging, such as labral fraying or mild arthritis, are present in people who have no pain at all. However, if your symptoms include locking, giving way, or have persisted beyond six to eight weeks despite appropriate rehabilitation, imaging can help clarify the diagnosis and guide treatment decisions. NICE guidelines recommend that imaging should follow, not replace, a thorough clinical assessment (NICE CKS: Hip Pain in Adults).

The Biopsychosocial Angle

Pain does not always equal damage. Stress, poor sleep, and anxiety, all common in high-pressure professional environments, can amplify pain signals and make a minor hip issue feel far worse than it is. This doesn’t mean the pain isn’t real. It means the brain’s threat detection system is turned up, and addressing lifestyle factors alongside the physical problem often produces better outcomes than focusing on the joint alone.

Self-Help Changes

You don’t necessarily need to stop lifting. In fact, complete rest is often counterproductive for hip pain because it leads to further deconditioning and muscle loss. The goal is to modify what you’re doing so the hip can recover while you maintain fitness.

Technique Adjustments

1. Narrow your squat stance slightly if you experience a pinching sensation at the bottom of the movement. A wider stance increases demands on the hip joint capsule and may aggravate FAI.
2. Switch from back squats to front-loaded movements. Front squats and goblet squats tend to keep the torso more upright, reducing anterior hip compression. Research supports that front-loaded movements are typically better tolerated than back-loaded ones for people with FAI.
3. Limit squat depth temporarily. Parallel or just above parallel often removes the provocative range while still providing a training stimulus.
4. Replace conventional deadlifts with trap bar deadlifts or Romanian deadlifts, which reduce the degree of hip flexion under maximal load.
5. Use a controlled tempo. Bouncing out of the bottom of a squat dramatically increases the forces through the hip. A two-second pause at the bottom, with lighter weight, can help you identify and correct movement patterns that provoke pain.

Load Management

Reduce your working weight by 20 to 30 percent and focus on higher repetitions (8 to 15 range) for two to four weeks. This maintains training volume while reducing peak joint stress. If pain persists even with lighter loads, drop the provocative exercise entirely and substitute with a pain-free alternative.

Daily Habits for Desk Workers

• Set a timer to stand and move every 30 to 45 minutes during the working day
• Use a medium-firm chair or consider a sit-stand desk to vary your hip position
• Perform 90/90 hip stretches and hip flexor stretches for two minutes each side before training
• Sleep on your side with a pillow between your knees to maintain neutral hip alignment overnight

The RICE method, rest, ice, compression, and elevation, remains a useful initial approach for acute flare-ups, but it’s a short-term measure, not a long-term solution. Active recovery through movement and targeted strengthening is what produces lasting change.

When to See a Physiotherapist for Lifting-Related Hip Pain

If your hip pain hasn’t responded to two to three weeks of self-management, or if it’s affecting your ability to train, walk, or work comfortably, professional assessment is the logical next step. A physiotherapist can identify whether the issue is structural (like FAI or a labral tear), muscular (like gluteal weakness or hip flexor overload), or a combination of both.

What a Physio Assessment Involves

A good assessment goes beyond just looking at the hip. Your physiotherapist will evaluate your movement patterns, core stability, ankle mobility, and lumbar spine function, because hip pain rarely exists in isolation. They’ll also ask about your training history, your work setup, and your sleep, all of which feed into the clinical picture.

Kurt Johnson, M.Ost (Master of Osteopathy) at One Body LDN, explains: “The hip doesn’t operate in a vacuum. I often find that a client’s hip pain is partly driven by poor lumbopelvic control or stiff ankles that force the hip to compensate. Treating the hip alone misses the bigger picture.”

What Treatment Looks Like

Treatment for lifting-related hip pain typically includes a combination of manual therapy (soft tissue work, joint mobilisation), a progressive strengthening programme targeting the glutes, hip rotators, and core, and a graded return-to-lifting plan. Passive treatments like massage or dry needling may help with short-term symptom relief, but the evidence consistently supports active rehabilitation as the primary driver of recovery (Bennell et al., 2014, BJSM).

For those with private health insurance, physiotherapy is usually covered without needing a GP referral. One Body LDN, rated 4.9 on Google based on 6,500+ reviews, accepts all major private health insurers and offers same-week appointments, which matters when you’re trying to get back to training without unnecessary delays.

Should You Get a Scan First?

Most people don’t need imaging before starting physiotherapy. A skilled clinician can often identify the likely diagnosis from the history and physical examination alone. If imaging is needed, your physiotherapist can refer you directly or coordinate with your GP or consultant. The Chartered Society of Physiotherapy recommends that imaging should be guided by clinical findings rather than used as a screening tool.

When to Return to Lifting Weights After Hip Pain: Timelines

This is the question everyone wants answered, and the honest answer is: it depends on the diagnosis, the severity, and how consistently you follow a rehabilitation programme.

General Timelines

These timelines assume consistent rehabilitation and gradual progression. Rushing back to heavy loads before the tissue has adapted is the single most common reason for setbacks.

Criteria for Safe Return

Rather than relying solely on a calendar, use objective markers:

1. You can perform bodyweight squats and lunges through full range without pain.
2. Single-leg balance on the affected side is stable for 30 seconds or more.
3. You can complete a full set of hip-dominant exercises (hip thrusts, step-ups) at moderate load with no pain during or after.
4. Your pain levels on a 0-to-10 scale remain at 2 or below during and within 24 hours after training.

The Long View

Some structural conditions, like FAI, may require permanent changes to how you train. That doesn’t mean you can’t lift heavy. It means you might need to favour certain squat variations, limit depth on specific movements, or prioritise hip mobility work as a non-negotiable part of your warm-up. Many competitive lifters train around FAI for years with the right programme design.

Frequently Asked Questions

Can I still squat with hip pain?

Often, yes, but with modifications. Reducing depth, narrowing your stance, or switching to a front squat or goblet squat can reduce hip compression while keeping the movement pattern alive. If squatting causes pain above a 3 out of 10, substitute with leg presses at a limited range or hip thrusts until symptoms settle. A physiotherapist can help determine which variation works best for your specific issue.

Is hip pain from lifting a sign of arthritis?

Not necessarily. Hip pain during lifting is more commonly caused by muscular imbalances, impingement, or tendinopathy than by osteoarthritis, especially in people under 50. That said, if you have persistent stiffness, reduced range of motion, and pain that worsens over months, it’s worth getting assessed. Arthritis can be managed effectively with strength training when the programme is designed appropriately.

Should I use a belt for hip pain?

A lifting belt supports intra-abdominal pressure and spinal stability, but it doesn’t directly protect the hip joint. It may help indirectly by improving your bracing and reducing compensatory movement patterns. If you’re using a belt to mask pain, that’s a sign the load or movement needs modifying rather than bracing through.

How do I know if my hip pain is muscular or joint-related?

Muscular pain tends to be diffuse, achy, and worsens with specific muscle contractions or stretches. Joint pain is often sharper, more localised to the groin or deep in the hip, and may come with clicking, catching, or a feeling of stiffness. A clinical assessment is the most reliable way to distinguish between the two.

Is stretching enough to fix hip pain from lifting?

Stretching can help with short-term symptom relief, particularly for tight hip flexors, but it rarely resolves the underlying issue on its own. Strengthening the glutes, hip rotators, and core is almost always necessary for lasting improvement. Think of stretching as one tool in the toolbox, not the whole repair kit.

Can I deadlift with a labral tear?

It depends on the severity and your symptoms. Many people with labral tears can deadlift using a trap bar or sumo stance with appropriate load management. Heavy conventional deadlifts from the floor are more likely to aggravate symptoms due to the deep hip flexion involved. Get a professional assessment before loading the movement heavily.

How long should I rest before training again?

Complete rest beyond a few days is rarely helpful and can actually slow recovery. Active recovery, meaning lighter training with modified movements, is generally more effective. If pain is acute and severe, take two to three days off, then begin reintroducing movement gradually. A physiotherapist can design a programme that keeps you active while the hip heals.

Moving Forward With Confidence

Hip pain during weight training is frustrating, but it’s rarely a reason to stop lifting altogether. Most cases respond well to a combination of technique modification, load management, and targeted strengthening. The key distinction is understanding whether your pain is an immediate trigger from a single session or the result of accumulated stiffness and weakness built up over months of desk-bound work. Addressing both the symptom and the root cause is what leads to lasting results.

If your hip pain has been lingering or you’re unsure what’s driving it, getting a professional assessment can save you weeks of guesswork. At One Body LDN, named London Physiotherapy Clinic of the Year 2025, the team combines hands-on treatment with structured rehabilitation to get you back to lifting with confidence. All major private health insurers are accepted, and you can book your first session online in under 60 seconds with no GP referral needed.

References

• Exercising with FAI – Beacon Orthopaedics
• Is Weightlifting Safe with Osteoarthritis? – CSI Ortho
• Hip Flexor Pain: Managing Hip Pain When Squatting – The Alliance Rx
• What Exercises Should I Avoid with a Torn Labrum? – American Hip Institute
• Lifting Aches: Hip Pain During Weight Training – Cathe
• Exercises to Avoid with a Torn Labrum – Hip Preservation
• Hip Pain – Cleveland Clinic
• Bennell KL, et al. (2014). Management of osteoarthritis of the knee and hip. BMJ, 349. doi:10.1136/bmj.g4002
• NICE Clinical Knowledge Summary: Hip Pain in Adults (2024). Available at: https://cks.nice.org.uk
• Chartered Society of Physiotherapy: Imaging guidance for musculoskeletal conditions. Available at: https://www.csp.org.uk