Have you ever powered through a workout, then felt or heard your hips “pop” or “click?” This common yet incredibly confusing sensation may immediately cause you to panic. Sometimes, hip “clicking” can be completely harmless; other times, it’s a red flag telling you something is going on behind the scenes."Snapping hip syndrome" is an actual thing—and it can happen with daily movement.“This type of clicking is often painless and more of a nuisance than a problem. It tends to affect young, active individuals—especially dancers, runners and those who perform repetitive hip flexion and extension movements,” says Dr. Jorge Chahla, MD, PhD, Midwest Orthopaedics at Rush, sports medicine surgeon specializing in complex knee, hip and sports-related injuries.
A hip clicking or popping sensation is not always so innocent, though. If you feel your hips click, be mindful of any other symptoms accompanying it. Do you have sharp pain, swelling or limited range of motion? We spoke with experts who break down what’s really happening when your hips click during workouts—and when it’s cause for concern.
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Hips are actually very complex. So before learning about hip clicking and its causes, it’s first important to understand your hip structure.
The hip is a “ball and socket” joint, where your thigh bone (femur) fits perfectly into the socket (acetabulum) of your pelvis. This intricate design supports a wide range of motion, helping you walk, run, squat and jump, all while supporting stability and strength.
“Surrounding this joint is a network of muscles, tendons, ligaments and cartilage that guide and protect motion,” explains Chahla. “Because these tissues cross over bony prominences and interact dynamically, it’s not surprising that they can sometimes rub, slide or catch—producing the distinctive ‘click’ or ‘snap.’ This is very similar to a tight rope or cable ‘jumping’ on a stone as it is moving.”
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Why Do Your Hips Click During Exercise?
Clicking usually indicates that your hips’ surrounding tendons and muscles are tight or moving unevenly. In most cases, it’s the IT band or hip flexor sliding over the bone as you move.
“If your hip clicks but there’s no pain, swelling or stiffness, it’s usually harmless. It just means your muscles are tight and need more movement,” explains Josh York, certified personal trainer, founder and CEO of GYMGUYZ.
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York puts it this way: “A healthy click is just sound; a painful one is feedback to slow down.”
Certain warning signs signal it’s time to stop exercising (or whatever you’re doing) ASAP. “If the clicking turns painful, if you feel a deep pinch in your hip or if your leg suddenly feels weak or unstable, stop immediately,” York stresses. “Pain, swelling or locking are clear red flags. It’s always better to take a break and get evaluated than to risk turning a small issue into a serious injury. Remember, consistency comes from training smart, not just training hard.”
Not listening to your hips can be extremely detrimental. “Ignoring these signs can allow a small labral tear or early cartilage injury to progress, potentially leading to chronic pain or early arthritis,” says Chahla. “Timely diagnosis allows for interventions that protect the joint and keep you active.”
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How To Avoid Hip Clicking
Many hip issues can be avoided with a simple—but effective—warm-up before your workout that gets your joints moving and blood flowing.
Certain exercises like clamshells, glute bridges, single-leg balance training and even monster walks with resistance bands can help strengthen and stabilize the hips. York suggests combining them with mobility drills and foam rolling. To activate your core and glutes, squeeze in some walking lunges, leg swings and hip circles.
“The goal is to keep your hips strong, flexible and evenly balanced. When you do that consistently, the clicks usually disappear,” he says.
Focusing on solid form is also key. “When your posture is strong and your muscles are engaged properly, your hips stay aligned and move smoothly,” York tells us. “Preparation prevents problems every single time.”
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The bottom line? Hip clicking is quite common—especially in active fitness enthusiasts. Most of the time, it’s due to tight tendons sliding over bone. Chahla calls this a “mechanical, harmless event known as snapping hip syndrome.”
However, if hip clicking is paired with pain or instability, there may be something else going on behind the scenes, like a cartilage injury or labral tear. If something feels off, speak with your healthcare provider.
The good news? Practicing smart movement habits, catching it early on and performing targeted strength exercises and mobility work can help restore smooth, pain-free motion.
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Sources:
Dr. Jorge Chahla, MD, PhD, Midwest Orthopaedics at Rush, sports medicine surgeon specializing in complex knee, hip and sports-related injuriesJosh York, certified personal trainer, founder and CEO of GYMGUYZHence then, the article about here s what s really happening when your hips click during workouts was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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