Powerlifting squats, where a barbell is balanced across the shoulders as you bend your knees and then stand again, can be effective in strengthening the lower body. Pain in the hip during squats, however, calls for a review of your training regimen. Understanding the anatomy of the lower body during the squat can give you greater insight into areas of weakness and tightness which may compromise your lifting form, eventually leading to pain and injury. Evaluation, flexibility and strength training will get you back on track to performing your best powerlifting squat.
Leg and Hip Anatomy of the Lift
The main muscles of the lower body that work together in the squat are the gluteals, or buttocks muscles, and the quadriceps, or front of the thigh. The hamstring muscles, or the back of the thigh, constantly work to help stabilize the legs and hips while squatting. In addition, the muscles that extend the leg which are known as the hip flexors work strongly throughout the movement. The lower back muscles and stomach muscles act as vital spinal stabilizers during the exercise.
Weakness
Muscular weakness in the legs may lead to improper form or technique while lifting. The muscles at the front of the thigh, or quadriceps, must be strong in order to provide the best possible push during the squat. The largest muscle groups in the body, the gluteals or buttocks, also have to be strong in order to perform the lift correctly. The lower back and abdominal muscles, collectively called "the core" must be strong enough to support and stabilize your torso as you lift. Weakness in any of these areas might lead to sloppy lifting technique and an increase in the risk of injury or hip pain.
Tightness
The muscles of the hips and lower back are often tight. Squats require flexibility in these areas or injuries may occur. For example, tight lower back muscles may be pulled or strained during the exercise. If the hips are too tight, you won't be able to sit back far enough during the first part of the lift to activate the buttocks muscles, limiting the amount of weight you can move and forcing more work onto the front of the thighs. The combination of tightness and weakness through the hips may be the number one cause of hip pain during squats.
Technique
Proper squat technique involves sitting down with a barbell balanced on your shoulders until your thighs are parallel to the floor. Bouncing at the bottom of the squat puts tremendous pressure on the hip joints and must be avoided. Trying to squat with the feet too wide apart also can cause hip discomfort. Perfect your technique with light weights or even no weight until your hips are strong and flexible enough to handle greater loads. Have an experienced fitness professional watch you perform your squats to give you a good idea of areas you might need to improve.
Flexibility Training
Spend time stretching every day in order to improve flexibility all over your body with a special emphasis on your hamstrings, lower back and hips. A good stretch for the lower back and hamstrings involves sitting on a bench and leaning forward, reaching the hands towards the shins or feet until a strong stretch is felt at the back of the thighs. Hold your stretch for a minimum of 30 seconds and repeat two to four times. For the hips, sit on the bench and cross one ankle over your knee. Lean forward slightly until you feel a stretch in the hip and buttock, holding the stretch again for at least 30 seconds and repeating two to four times on each side.
Strength Training
Strengthen your abdominal muscles and lower back in addition to your buttocks muscles in order to minimize hip pain during squats. If you wish to lift significant amounts of weight, use extra weight for resistance during core training. Try holding a weight at your chest during stomach crunches, for example. Weighted lunges build both buttock and leg strength. To practice lunges, balance a barbell across your shoulders as you first step forward, bend your front knee to 90 degrees, stand up and then step back to the starting position. Repeat on the other side. Consult a fitness professional to work with you on designing a customized program.
Caution
Progress slowly and cautiously when performing powerlifting squats. Remember: pain signals problems. Strengthening the body shouldn't mean injuring yourself in the process. Do not ignore your early warning signals. Take time off from strength training every now and again; rest is as important as work in order to build muscles. Be sure to check with your primary care physician if your hip pain doesn't improve with rest after seven days. View your powerlifting as a lifelong journey to increased strength rather than a sprint and you'll reap the rewards of a strong, injury-resistant body for many years to come.
References
- The American College of Sports Medicine's Guidelines for Exercise Testing and Prescription, Volume Seven; 2006
- Strength Training Anatomy; Delavier; 2001
