Contrary to popular belief, squats are not knee killers – though squats with bad form could certainly fit that description. If you’ve tried to add squats to your routine only to find that they hurt your knees (assuming you don’t have an existing knee injury), don’t give up just yet.
It’s highly possible that you’re making your knees do more work than your hips – perhaps by allowing your knees to drift excessively forward so that your heels come off the ground. Pain is not something to ignore. It’s a clear signal that something is wrong. Stop doing what you’ve been doing, and learn to squat with proper technique.
Common Reasons for Pain While Squatting
Most back pain during squats comes from looking down. This allows the chest to drop and the back to lean forward, placing undue stress on the lower back. Fixing your gaze forward is one of the most important cues in pain-free squatting.
Keeping your abs tight throughout the movement also prevents back pain – increased abdominal pressure directly supports the spine.
Most knee pain occurs when the toes are pointed straight forward and the weight shifts onto the toes instead of the heels, causing pressure on the inside of the knee and allowing excessive forward knee travel. To prevent this: always point your toes outward at a 45-degree angle and keep your weight in your heels throughout the movement.
Learn the Movement With a Wall and Chair
There’s only so much that reading articles can do for you. The next step is practice. The most effective way to learn the squat pattern is with two simple items: a wall and a chair.
- Place a chair close to the wall, facing it.
- Stand in front of the chair with your chin, chest, and toes touching the wall.
- Feet slightly wider than shoulder-width apart, toes pointed outward at 45 degrees. If this position is uncomfortable, spread your feet a little wider – everyone’s anatomy is different, but keep the toes pointing out.
- Raise your arms above your shoulders so they’re level with your ears, palms touching the wall at equal distance from your head.
- Look forward. Stick your chest out and arch your back.
- Brace your core and lower yourself slowly – as if sitting into the chair – keeping your chest parallel to the wall and your toes slightly elevated so the weight stays in your heels.
- Descend until you touch the chair behind you.
- Drive through your heels and push your hips forward to stand back up, keeping the back straight and chest parallel to the wall throughout.
Remember – it takes time to teach your muscles this movement. You don’t need to go below parallel on your first set. Focus on form over depth. Once you master the pattern, depth will follow naturally as you get stronger.
Progressing to the Barbell Squat
Once you can perform the bodyweight squat with flawless form, it’s time to add a bar. If you experienced knee pain from bad form on a bodyweight squat, imagine what happens when you load your shoulders. Never squat with a bar before you’ve mastered the bodyweight version.
With a bar, the rules are essentially the same. The most important thing to know: place the bar on the bottom of your rear shoulders (low bar position), not on top of your shoulders.
On the knees-past-toes question: the old rule of keeping your knees strictly behind your toes is rarely achievable in practice and not always necessary. Some degree of forward knee travel is normal and acceptable in most people. What matters is that as you descend, you push your knees outward rather than letting them collapse inward – that inward collapse is where injury happens. A little pressure on the joints done correctly actually makes them stronger and more stable over time.
Keep your entire body tight – especially your core – and lower yourself as deep as you can with good form, then drive up explosively. Eyes forward throughout. That one cue – eyes forward – keeps your chest up and protects your lower back on every single rep. Related: 7 Steps to an Impressive Squat
How to Progress
Being able to squat properly takes time. Your body needs to adopt the right mechanics and build the strength to perform this complex movement. To get there faster, practice the bodyweight squat every day and work toward 50 reps across three or four sets before adding any weight.
When you do add weight, progress gradually. Whenever you’re squatting anything significantly heavier than your own bodyweight, consider wearing a weightlifting belt to reduce spinal stress on heavy sets. Don’t use the belt as a substitute for core bracing – use it as an additional layer of support once your technique is already solid.
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