Knee Pain When Squatting?
Squatting is a common part of many fitness routines, and sore hips or knees can be frustrating. Here are four solid variations to take some pressure off your knee joints, suitable for everyone from beginners to those coming back from an injury. Start with light weights and progress gradually.
THE GOODS
Box Squat
A box squat strengthens the quads, glutes, and hamstrings, and can help improve your squat technique. You’ll need a box or bench at knee height.
How to do it: Place the box behind you. Stand with your feet shoulder-width apart, hips pushed back, then bend your knees and lower until your bottom touches the box. Pause briefly, then stand back up.
Step-Ups
Step-ups target the quads, hamstrings, and glutes and help build lower-body strength.
How to do it: Put your right foot on a box or bench. Push off with that foot to lift your body until the leg is straight, pause, then lower back down. Keep your hips level. Start with a smaller step and increase height as you get stronger.
Hip Thrusts
Hip thrusts help build stronger glutes and can reduce knee stress during squats.
How to do it: Sit on the ground with your back against a box or bench. Place your feet flat on the floor and lift your hips so your thighs and torso align. Pause, then lower. You can progress by adding weight at the hips (like a barbell or plate).
Banded Crab Walks
Banded crab walks strengthen the glutes and legs and can improve knee tracking during squats.
How to do it: Place a resistance band around your feet (around the knees or ankles is fine—the lower the band, the harder). Step one leg out to the side as far as the band allows, keeping hips level and shoulders stacked over the hips. Bring the other foot in to meet it and repeat.
CAUSES OF KNEE PAIN
When addressing knee pain during squats, it helps to know common causes so you can fix the underlying issue.
Improper Form
There’s no perfect textbook form, but using solid technique helps engage the right muscles and reduces knee stress. If your squat form isn’t solid, the load may pile onto the knees rather than being distributed through your whole body. Your ideal stance depends on your joint alignment and anatomy.
Overuse
Tissues have a maximum capacity. You need enough stimulus for adaptation but also time to recover. Rest or take a deload week as needed. Mixing up squat variations (back squats, front squats, goblet squats, and others) can reduce repetitive strain and keep joints healthier.
Bad Shoes
Wearing unstable or unsupportive shoes can place extra strain on the knees. Choose footwear that provides a solid foundation for lifting.
HEALTH CONDITIONS RELATED TO KNEE PAIN
Knee pain can come from several structures. Common conditions include:
Patellofemoral Pain Syndrome (PFPS)
Pain at the front of the knee around the kneecap, common in people who squat frequently. It may hurt when climbing stairs, squatting, or sitting for long periods.
IT Band Syndrome (ITBS)
Pain on the outer part of the knee, caused by irritation of the iliotibial band. ITBS is more common in runners but can affect lifters too.
Patellar Tendinopathy
Inflammation of the patellar tendon, often due to explosive movements like box jumps or rapid tempo squats. Pain is typically just below the kneecap.
Arthritis
Inflammation of the joints. Osteoarthritis and rheumatoid arthritis are common culprits. Management focuses on keeping the surrounding muscles strong while not overloading the joint.
HOW TO PREVENT KNEE PAIN WHEN SQUATTING
Warm up properly
A good warm-up increases heart rate, loosens muscles, and makes tissues more elastic. Try 5–10 minutes of light cardio (like jogging or cycling) followed by dynamic stretching.
Use the correct weight
Choose a weight that lets you maintain good form. If you go too heavy too soon, you’ll increase knee stress. Progress gradually to allow strength to catch up.
Blood Flow Restriction Training
Using a BFR band with lighter loads can help you gain strength while placing less stress on the knees. This can be a useful addition if you’re dealing with knee pain or recovering from an injury, ideally under guidance.
Use a smaller range of motion
If pain persists, reduce squat depth to lessen knee load.
Listen to your body
If the knee pain remains during squatting, rest for a few days. If it continues, consult a doctor or physical therapist.
WRAP UP
If knee pain shows up when you squat, try these variations and see what works for you. Start light and increase the weight gradually as you get stronger. Squatting can be a safe, effective way to improve fitness and strength when done correctly.
