You feel totally fine during the day—walking, sitting, even climbing stairs isn’t a problem. But the minute you get under a barbell or go for a squat or lunge, your hip lights up.
Sound familiar?
You’re not alone. This is one of the most common issues we see at Progressive Mobility. And the reason might surprise you.
Why You Can Feel “Fine”… Until You Lift
The key difference between your daily life and barbell training is load and demand.
In your normal routine, your hips aren’t being pushed to full range or high force. But as soon as you hit the gym, you’re asking your joints and muscles to:
- Move deeper (like below parallel in a squat)
- Stabilize under load (with weight on your back or in your hands)
- Fire in a coordinated, powerful way
If something’s even slightly off—whether it’s joint mobility, muscle activation, or movement control—your body will let you know… usually through pain.
Common Reasons for Hip Pain Under a Barbell
- Limited hip joint mobility
You may not feel it when walking, but try to sink into a deep squat and tightness shows up fast—often as pinching or discomfort at the front or side of the hip. - Weak glutes or core instability
You might have decent strength, but if the right muscles aren’t activating when they should, your hip joint ends up doing more work than it should. - Poor movement patterns under load
Your form might look okay unloaded, but barbell movements can amplify small compensations—especially at the hips and pelvis. - Previous injuries or asymmetries
Old ankle sprain? Back tweak from years ago? These can subtly shift how you move and how force is transferred through the hips.
What You Can Do About It
The good news? If your hip only hurts under load, that often means the joint isn’t damaged—it’s just irritated because it’s being asked to perform beyond its current capacity.
Here’s how to fix that:
1. Get Assessed by a Movement Expert
A proper diagnostic exam (like our Complete Hip Diagnostic) will pinpoint exactly what’s not working—whether it’s joint restriction, strength imbalance, or coordination issue.
2. Train the Movement, Not Just the Muscle
Rehab and training should mimic your actual lifts—think banded squats, tempo work, and stability drills. Don’t just foam roll and hope.
3. Strengthen the Stabilizers
Muscles like your glute med, deep rotators, and core are critical for pain-free barbell work. Lateral band walks, Copenhagen planks, and single-leg balance work go a long way.
Still Hurting Under Load? Let’s Fix That.
Hip joint pain doesn’t mean you have to stop lifting—it just means your body needs a better strategy.
At Progressive Mobility, we work with barbell athletes every day to find the root cause of pain and get them back to training stronger than ever.
Call (864)485-5910 or book a free phone consultation at https://calendly.com/jennwallace/free-1-1-onboarding
