Squats Hurt Your Knees?
"Bad knees" keeping you from squatting?
Squats and hip hinges are the two most important lower body movements for staying strong and functional in midlife and beyond.
But what if squats hurt your knees?
Knee pain is incredibly common—about 25% of adults experience frequent knee pain, which can limit mobility, reduce function, and impact your quality of life.
But squatting is a movement you NEED for everyday activities like getting in and out of a chair, a car, or even using the toilet.
So, the moment you stop practicing squats, you risk losing strength and functionality that are vital for maintaining independence.
Don’t give up on squats yet.
I’ve got tips that can help you squat smarter, with less pain!
JUST ONE THING
Your JUST ONE THING to Squat without Knee Pain:
Try hip-focused squats
Including squats in your strength training routine can make a huge difference in your long-term mobility and independence.
If traditional squats hurt your knees, don’t give up.
Try a “hip hinge” style squat instead.
This hybrid move combines elements of a classic squat and a hip hinge (or deadlift), allowing you to lower into a squat position while shifting most of your weight into your hips instead of your knees.
It’s an effective way to protect your knees while still building strength and improving function.
Hip Hinge-Style Squat
- Position feet slightly wider than hip width, make sure your feet & knees are not collapsing inward, and transfer weight into your heels.
- Reach your arms as far forward as you are able while you push your hips back and lower your body down into a squat.
- Do 2-3 sets of 10 reps to build your strength & control in this movement.
Extra Tip:
I have LOTS of other videos that show you easy ways to build your knee strength so they’re no longer painful. And, yes - it’s even possible if you have Osteoarthritis!
Did You Know...
- You do NOT have to squat to full depth! If you have knee pain, you can build your squatting muscles by doing “shallow” squats first - simply reaching your bum to the height of a barstool and standing back up.
- If you need to avoid exercises that involve “knee bending” all together, then use bridges, hip hinges, single leg deadlifts, banded sidestepping and clam shells to continue to work on your lower body muscles.
- On average, most people squat approximately 30-40 times a day in one form or another. If you’re not training for this in your workouts, you will begin to use other muscles - like your back - to accomplish your daily tasks.
Until next week... Be strong
