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Advicegrzegorz·
Hip pinch squatting, fixed in 3 weeks with boring stuff
Front of the hip, left side, pinching at the bottom of the squat. Started in February, got worse until I was squatting high because I was scared of it. Physio said nothing structural, tight hip flexors and weak glutes, the usual.
What fixed it (3 weeks):
- Stance a bit wider, toes out a bit more. Pinch went from every rep to maybe one in five immediately.
- 90/90 hip switches, 2 minutes before squatting. Not stretching, just moving through the position.
- Single leg glute bridges 3x12 twice a week. Left side was noticeably weaker.
- Dropped squat weight to 80% for 2 weeks and paused at the bottom. Let the hip learn the position without load fear.
Week 4 now, back to full depth at the old weight, no pinch. I know this will not fix everyone but I was 3 weeks away from paying for an MRI for what turned out to be a stance adjustment.
Stance width is the first thing to try for anterior hip pinch and almost nobody tries it because they have a "correct" stance in their head from a video. Your hips are not the video guy's hips.