Your Hip Flexors Aren't Tight at the Bottom of Your Squat

Do your hip flexors feel “tight” when you get to the bottom of your squat?

Do you feel pressure in the front of your hips or you feel like you have to stretch your hip flexors after squatting?

Well, your hip flexors are actually on slack when you get to the bottom of a squat.


There can be a multitude of reasons why you may feel “tight” at the bottom of your squat ranging from trunk position to foot position, etc.

The two big take away points from this are one, stopping trying to squat through that tightness and two, stop trying to stretch your hip flexors.

Here are a few tips if you are feeling this sensation when you get to the bottom of your squat.

1. Adjust Your Stance

Not everyone is made to squat feet shoulder width apart and toes pointing straight ahead. We are all made a little differently so adjusting the width of your stance or the orientation of your foot position to point slightly out can make a big difference.

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You can also toe out and widen your stance.

Try adjusting your stance and see what feels the best.

2. Adjust Your Trunk Position
Looking from the top down, the position of your trunk or your ribcage over your pelvis can make a big difference when it comes to feeling a tight or pinching sensation in the front of your hip when you approach the bottom position of the squat.

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Instead of arching your back as you descend into the squat, try getting your pelvis to sit underneath your ribcage or slightly tucking your tailbone underneath you before you descend into the squat.

By getting into a better starting position, this can help the hip move better on the pelvis and can help alleviate that tight or pinching sensation.

3. Don’t Squat As Deep

As crazy as that made sound to some people, if you have tried making those adjustments mentioned above and are still getting that sensation, try not squatting as deep. We are all made a little differently than each other and some people can squat super deep while others may struggle with that.

Some athletes have deeper hip sockets than others and due to their structural makeup, may not be able to squat deep and are just running out of space to move at their hip joint.


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If you have been dealing with “tight hip flexors” or a pinching sensation when you get to the bottom of your squat, try adjusting your stance, adjusting your trunk position, or not squatting so deep where you experience that sensation.

Andrew Millett