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What To Do About Hip Pain When Squatting


Filed Under (Fitness, General) by Rick Kaselj

Hey, I hope you are having a great day.

Lately, you’ve noticed that I have been creating a lot of YouTube videos. One of my goals in 2016 is to post a video every single day this year. I am on my way to achieve this goal. I have missed a few days but I will make sure that I will be able to post at least 365 videos this 2016. If you are interested in checking out my videos, then make sure to subscribe to my YouTube channel over here.

One other thing that I wanted to talk about is my upcoming new product. I know that I have been talking about it over the last few weeks. The product was supposed to be released by now but we are still going through the final stages of reviewing the full-color manual and the DVD. It is looking awesome and I am certain that you will be blown away when this arrives in your mailbox. I am hoping to release it later this week or early next week. So, watch out for it! This will really change your life.

Now today, I have a video for you when it comes to hip pain and squatting. If you or someone you know is suffering from hip pain when squatting, then check out the article and video below.

Take care!

~ Rick


In today’s video, I will show you what to do about hip pain when squatting.

What To Do About Hip Pain When Squatting

CLICK HERE to watch the YouTube video.

I’ll get Andrea to demonstrate.

#1 – IT Band Foam Rolling

You need to address the tightness around the hip area. A lot of times, tightness in the muscles around the hip have an effect on squatting which leads to hip pain.

IT Band Foam Rolling

IT Band Foam Rolling

You need a one foot foam roller. From below the hip, you will roll to just above the knee and then come back down. You are rolling through the outer part of the hip which targets the IT band. You will do 5 repetitions in a smooth and controlled movement. It might be a little sensitive going through this exercise because of the tension in that muscle. You are not looking for screaming pain but just a little bit uncomfortable feeling. I find this exercise the most important one when it comes to hip pain and squatting.

#2 – Gluteus Maximus Foam Rolling

Gluteus Maximus Foam Rolling

Gluteus Maximus Foam Rolling

Start off by foam rolling just above the sit bones and rolling up towards the top of the pelvis and then coming back to the sit bones. Oftentimes, this exercise is not as sensitive as the IT band foam rolling exercise. This is completely normal but you’ll often be surprise on the sensitivity you will feel in this exercise because there is hidden tension in the gluteus maximus muscle. Go with 5 repetitions, down and up, 5 times each way so a total of 10.

#3 – Hamstring Foam Rolling

Hamstring Foam Rolling

Hamstring Foam Rolling

You will be foam rolling from the sit bone and roll down to just above the knee then come back down. When it comes to foam rolling, we are trying not to go through the joint ideally. We just want to go above or below the joint and focus in on that muscle. I find this exercise less sensitive than the gluteus maximus and the IT band foam rolling exercises but oftentimes there is tension in the hamstring which leads to hip pain especially when you are squatting.

#4 – Quadriceps Foam Rolling

Quadriceps Foam Rolling

Quadriceps Foam Rolling

Andrea has her half of the body in the foam roller. She rolls up above the hip to just below the hip and rolling through. Do 5 repetitions down and up going through the muscle. You probably feel sensitivity in the quadriceps. A lot of times, there is tension built up in the quadriceps which has an effect on hip pain when squatting.

So, there you go! Make sure you do these foam rolling exercises to target the IT band, gluteus maximus, hamstring and quadriceps if you have stiffness and tightness when squatting. These exercises will have great effects in your squatting movements.

If you want to improve the activation, endurance and strength in your Gluteus Maximus, then check out the Best Gluteus Maximus Exercises program here:

Gluteus Maximus Exercises by Rick Kaselj

Take care!

Rick Kaselj, MS

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