Why Does My Hip Hurt During My First Few Squat Reps?

Hip pain during your first few squat reps often feels tight, pinching, or stiff because the hips have not fully loosened up yet, especially after sitting, heavy training, or repeated lower-body workouts.

You may notice the first descent into the squat feels awkward or uncomfortable even though later reps feel much smoother. The hip might pinch at the bottom, tighten as you come out of the hole, or feel sore when you first start moving under the bar. Once your body warms up, the movement often becomes more natural and less painful.

This pattern is common when the hips stay tight between workouts or after long periods of sitting. The area can feel locked up at first because the muscles around the hip are stiff and less flexible early in the session. If you keep training through repeated tightness without enough recovery or mobility work, the same painful first-rep feeling may keep returning every squat day.

The First Few Reps Feel Tight Before The Hips Loosen Up

You may feel a sharp pinch or deep tightness during the first few squat reps that eases once you keep moving.

This often happens when the hip flexors, glutes, and deep hip muscles are stiff before training. The first few reps place sudden pressure on areas that have not loosened up yet, especially if you went straight into working sets or sat for a long time beforehand. Once circulation improves and the hips warm up, the movement usually starts feeling smoother.

Lower Depth Positions Start Hurting Early In The Workout

You might notice the pain shows up most at the bottom of the squat before the hips feel fully mobile.

The bottom position places the hips into deeper flexion while the muscles are still tight and restricted. If the hips are sore from recent leg training, heavy squats, or repeated lifting sessions, the joint can feel compressed or irritated during the first few reps. You may also notice the hips feel stiff again later after cooling down or sitting for a while.

Managing Tissue Stress, Circulation, and Recovery

Pain that keeps returning during movement, after activity, or once the body cools down often means the injured tendons, ligaments, muscles, or nearby connective tissues are still recovering from repeated strain. When an area stays tight, restricted, or painful with normal movement, the tissues may not be moving or recovering as smoothly as they should.

Repeated stress can also leave circulation slower around the injured area, making it harder for oxygen, nutrients, and excess tissue fluids to move normally through the tissues. Over time, this can leave the area feeling stiff, weak, tight, or easier to aggravate during repeated movement and activity.

Topical Recovery Support

For acute injuries with pain, swelling and inflammation, some people apply Acute Sinew Liniment to help relieve pain, reduce swelling and inflammation, and increase blood flow to injured tissues to support faster recovery and a quicker return to activity. Some also use it alongside Sinew Herbal Ice to help speed up the recovery process and restore normal circulation and range of motion.

For ongoing pain, stiffness, or slow-healing areas after swelling and inflammation have subsided, some people apply Chronic Sinew Liniment to help relieve pain, stimulate circulation, and support recovery in overstretched tendons and ligaments. Some also pair it with Sinew Injury Poultice to further stimulate circulation and support deeper tissue recovery in areas with persistent pain and stiffness.

To warm up muscles, reduce tightness, and improve flexibility before or after activity, some people apply Sinew Sports Massage Oil to help increase circulation, prepare muscles for movement, relieve tightness, and support flexibility after activity.

Safety Notes

This article provides general educational information about the topic described above.

Persistent, severe, or worsening symptoms should be evaluated by a qualified healthcare professional.

Frequently Asked Questions

Why does my hip only hurt during the first few squat reps?

This usually happens because the hip muscles and joint are still stiff before warming up. As you continue moving, the hips often loosen and feel less restricted.

Why does the bottom of the squat feel pinchy at first?

The deeper squat position places more pressure on tight hips early in the workout, especially if mobility is limited or the area is still sore from previous training.

Is it normal for hip pain to improve after warming up?

Yes. Tightness and stiffness often improve once circulation increases and the muscles start moving more freely during activity.

Can sitting make my hips hurt more during squats?

Yes. Long periods of sitting can leave the hip flexors and surrounding muscles feeling tight and restricted before lifting.

Should I stop squatting if my hip hurts during warm-up reps?

If the pain is sharp, worsening, or changing your movement significantly, it is best to reduce load and have the area evaluated before continuing heavy training.