A good workout should leave you stronger, not limping the next day. And if your hips are the ones complaining, certain exercises might be to blame.
“The hip joint does a lot of heavy lifting, especially with exercises like jumping, squatting or lunging,” says Adam Green, MD, an orthopedic surgeon with Hartford HealthCare. “When we push too hard or lose proper form, it can strain the joint, in some cases injure the tissue, and lead to lasting pain.”
Here are five moves that can trigger hip pain, and how to work around them.
1. Deep squats and weighted lunges
Dropping too low, especially with added weight, can jam the hip joint and injure the labrum.
“Deep flexion with weight can pinch the front of the hip and stress the cartilage or labrum,” says Dr. Green. “It’s especially risky for people with hip impingement or dysplasia.”
Try this instead: Keep squats shallow and use a bench or chair for guidance, and don’t let your knees come above your hips when squatting or lunging. Don’t worry about depth and focus on form and alignment instead.
> Related: The 6 Worst Exercises for Your Knees
2. Plyometric moves like box jumps
Explosive movements are tough on your hips, especially if your landings aren’t well-controlled.
“If your muscles aren’t absorbing the impact to create a soft landing, the force goes straight to the joint,” says Dr. Green. “That’s a recipe for pain or even stress injuries.”
While none of these moves are inherently wrong, they often land on lists of bad exercises for hip issues when form breaks down or recovery is ignored.
Try this instead: Go for step-ups, elliptical intervals or low-impact HIIT. If you do jump, land softly with your knees and hips bent.
> Related: Why Do My Hips Hurt When I Run?
3. Running on hard surfaces
Sidewalks and streets are a convenient spot for a run, but can be brutal on your hips.
“The side of the road or other hard surfaces increase repetitive stress with every stride,” says Dr. Green. “It can aggravate arthritis, bursitis, and tendinitis.”
Try this instead: Run on tracks, trails or treadmills when you can. Wear cushioned shoes and replace them regularly.
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4. Leg presses with deep knee-to-chest motion
Similar to squats and lunges, bringing your knees too close to your chest during leg presses can overload the joint and pinch the labrum.
“It’s a common way people aggravate labral issues,” says Dr. Green. “That wear and tear builds up even if you don’t notice it right away.”
Try this instead: Stop short of deep flexion. Keep hips at or below 90 degrees, use moderate weight and move slowly.
> Related: 6 Exercises to Help Your Knee Pain
5. Poses that push your hips too far
Some yoga poses or stretches force extreme hip rotation or deep splits, which can lead to injury.
“Forcing your body into those positions can irritate the joint,” says Dr. Green. “It’s okay that not everyone’s hips are built for that.”
Try this instead: Stick to a range of motion that feels strong and stable. If you feel pinching in the front of your hip, back off or modify.
> Related: Why Are My Hip Flexors Tight?
How to know when to adjust, or get help
A little soreness is normal, but lingering pain isn’t.
“If you’re sore after workouts, or notice clicking, stiffness or weakness pretty consistently, checking in is a good idea,” says Dr. Green. “When we catch these small issues early, we can get the right treatment going for you quickly.”
