Clicking Under Load Hip clicking during squats is common and usually benign. The squat involves significant hip flexion under load, which can cause tendons to slide over bony prominences. The iliopsoas tendon frequently creates internal clicking as it moves over the front of the hip. External clicking from the IT band or glute max sliding over the greater trochanter is also common. Gas release within the joint, similar to cracking knuckles, can also create clicking sounds during deep hip flexion. These sounds are typically not associated with damage and do not predict future problems. Pain-free clicking is noise, not pathology. Focus on function, not sounds. Why Squats Cause Clicking Deep flexion: Squatting takes the hip through extreme range of motion. Loading: Weight increases tension on structures that create sounds. Iliopsoas movement: The hip flexor tendon may snap over pelvic bone. IT band tension: The band may slide over the greater trochanter. Joint pressure changes: Deep squats create pressure changes that release gas. Exercises for Hip Health These exercises support hip function for pain-free squatting. JME 153 Complete 6-8 smooth repetitions each side. Hip mobility supports squat depth. JME 154 Perform 6-8 controlled repetitions each side. Prepare hips for squat demands. JME 155 Complete 6-8 smooth repetitions. Multi-plane mobility for squatting. JME 156 Perform 6-8 controlled repetitions. Full range of motion for complete hip health. Start your free trial for squat-specific programming. Types of Hip Clicking Different sources of clicking during squats: Internal snapping: Iliopsoas tendon at the front of the hip. External snapping: IT band or glute at the side of the hip. Intra-articular: Within the joint itself, potentially labral. Cavitation: Gas bubbles in joint fluid releasing. Bony: Normal bone contours creating sounds during movement. Additional Hip Exercises JME 161 Complete 6-8 controlled repetitions each side. Comprehensive hip preparation. JME 100 Perform 6-8 controlled repetitions. Lumbar mobility for squat depth. JME 101 Complete 6-8 gentle repetitions. Spine preparation for squatting. JME 102 Perform 6-8 slow repetitions. Integrated movement for full function. When Clicking Matters Signs that clicking warrants attention: Pain: Clicking accompanied by discomfort. Catching: A sensation of the hip getting stuck. Weakness: Giving way or reduced strength. Range loss: Decreasing ability to squat deeply. After injury: New clicking following trauma. Squat Modifications Adjustments that may reduce clicking: Stance width: Wider or narrower stance may change tendon tracking. Toe angle: Adjusting rotation may reduce snapping. Tempo: Slower movement may smooth out transitions. Warm-up: Better preparation may reduce cold-start clicking. Programming Considerations Continue squatting with pain-free clicking. Include hip mobility work before squatting. Modify technique if clicking is bothersome but painless. Join simplmobility for squat preparation programming. Common Mistakes Avoiding squats: Stopping exercise due to harmless sounds. Excessive concern: Focusing on clicking rather than function. Over-treating: Seeking intervention for benign clicking. Testing repeatedly: Provoking clicking to check if it persists. Progression Strategies Maintain squat practice with pain-free clicking. Build hip strength and mobility for optimal function. Seek evaluation only if symptoms develop. References Byrd, J. W. (2005). Snapping hip. Operative Techniques in Sports Medicine, 13(1), 46-56. https://pubmed.ncbi.nlm.nih.gov/23015921/ Groh, M. M., & Herrera, J. (2009). A comprehensive review of hip labral tears. Current Reviews in Musculoskeletal Medicine, 2(2), 105-117. https://pubmed.ncbi.nlm.nih.gov/19468871/ Frequently Asked Questions Should I stop squatting if my hip clicks? Pain-free clicking does not require stopping squats. Continue training normally. Only modify or stop if pain develops. Will clicking damage my hip over time? Pain-free clicking from tendons snapping over bone does not damage the joint. There is no evidence that benign clicking causes long-term problems. Can I make the clicking go away? Sometimes adjusting stance or technique reduces clicking. Hip mobility and strengthening may also help. But if clicking is painless, eliminating it is not necessary. Why does the clicking happen more on one side? Asymmetry is normal. Differences in anatomy, muscle tension, or movement patterns can cause one hip to click more than the other. This asymmetry is not concerning if both sides are pain-free.