23/08/2025
Hip pain when lifting? 🤔
Here’s what you should know.
One common cause is hip dysplasia — where the hip socket is too shallow, so the joint isn’t as stable or well-supported.
👉 How it might feel:
• Deep groin or hip pain
• Clicking, catching, or “snapping”
• Aches after lifting or long walks
• Feeling like your hip could give way
But hip dysplasia isn’t the only reason women in their 30s–40s get hip pain. Other common causes include:
• Gluteal Tendinopathy → outer hip pain, worse with single-leg work or lying on your side
• Labral Tears / Hip Impingement → deep groin pain, pinching with squats or lunges
🚫 Exercises that often flare pain: deep squats, heavy lunges, sprints, or pushing too deep into stretches.
✅ What to focus on instead:
• Glute + core strength (45 degree hip extension, RDLs, side leg lifts, single leg king deadlifts, clamshells planks)
• Balance & control drills ( hip aeroplanes, single leg RDL, single leg king deadlifts, single leg bridges)
• Low-impact cardio (bike, swimming, incline walking)
• Progressive loading instead of chasing maxes
💡 Pro Tip: Hip stability > hip mobility. Building strength around your hips keeps you lifting longer and with less pain!
👉 Save this post if hip pain has ever held you back in the gym.
