Are squats bad for your knees?
As far as exercises go, squats are probably more popular than burpees, but only just! Fair enough, they can be hard, especially when you are first starting out or just coming back to training. A big question I get asked is whether or not they are actually good for you and are they going to damage knees.
Squats are one of the most effective exercises for building strength, improving mobility, and maintaining independence as we age. But if you’ve ever been told that squats are bad for your knees, you’re not alone - many avoid squats out of fear that they’ll cause pain or injury.
However, the truth is that squats—when done correctly—can actually protect and strengthen your knees rather than harm them. Let’s take a look at the common myths about squats, the actual benefits of this great exercise and how to modify them if you have knee pain or mobility concerns.
The myth: Squats are bad for your knees
Many have believed that squats wear down the knees and lead to joint pain, arthritis, or even long-term damage. This belief likely stems from outdated fitness advice and misunderstandings of how the body works.
Yes, it is true that improper squatting technique—such as letting the knees cave in or rounding the lower back—can put unnecessary strain on the knees and cause discomfort. However, squatting itself is not inherently harmful. In fact, avoiding squats altogether may lead to weaker muscles, less joint stability, and a higher risk of injury as you age.
The truth: Squats can strengthen and protect your knees
When performed correctly, squats offer numerous benefits for knee health, including:
· Strengthening the muscles that support the knee – Most importantly, squats target the quadriceps, hamstrings, glutes, and calf muscles, all of which help stabilise the knee joint and reduce stress on it.
· Improving joint mobility and flexibility – Squatting regularly helps maintain range of motion in the hips, knees, and ankles, which is essential for pain-free movement.
· Enhancing balance and coordination – As we age, our balance can decline which is dangerous as it increases the risk of falls. Squats improve lower-body stability, making everyday movements safer.
· Preventing knee pain and injury – Stronger leg muscles absorb shock better, reducing the impact on the knee joint.
· Boosting overall functionality – Squats mimic real-life movements, such as standing up from a chair, bending down to pick something up, or getting in and out of a car. Strengthening these movement patterns keeps you more independent as you age which is really important when it comes to a long and happy life!
What if you have knee pain?
If you already experience knee pain, you might think squats are off-limits. But the key is modifying them to fit your current mobility level. Here are some knee-friendly squat variations to try:
· Box squats – Sit back onto a bench or chair and stand up. This reduces strain on the knees while reinforcing proper movement patterns.
· Wall squats – Lean against a wall and slowly lower into a squat position going only as low as is comfortable. Holding this position helps strengthen leg muscles with less pressure on the joints.
· Mini squats – Instead of squatting all the way down, lower just a few inches. This still engages your muscles while minimising knee stress.
· Chair-assisted squats – Hold onto a sturdy chair or countertop for support as you squat. This helps with balance and confidence, especially for beginners.
· Step-ups – Stepping onto a low platform or stair engages similar muscles as squats but with a different movement pattern that may feel more comfortable for some individuals.
If squats cause discomfort, don’t force a deep squat. Instead, focus on a pain-free range of motion and gradually build strength over time.
How to squat safely
As with all exercises, proper technique is crucial to preventing pain and maximising the benefits. Check out these steps for a safe and effective squat:
1. Stand with your feet shoulder-width apart – Toes can point slightly outward for comfort.
2. Engage your core – This protects your lower back and improves stability.
3. Lower yourself slowly – Imagine sitting back into a chair. Keep your chest up and your back straight.
4. Keep your knees aligned with your toes – Avoid letting them collapse inward.
5. Go as low as comfortable – You don’t need to squat all the way to the floor. Start with a shallow squat and increase depth over time as you build strength.
6. Press through your heels – This engages your glutes and reduces strain on the knees.
7. Breathe! – Inhale as you lower, exhale as you stand up.
If you’re unsure about your squat form, I can work with you to make sure you’re squatting safely and effectively.
When you should be careful
While squats are generally safe, there are some cases where extra care is needed:
· Recent knee surgery or injury – Consult with a physiotherapist or trainer before starting squats.
· Severe arthritis or joint degeneration – You may need to modify squats to avoid aggravating symptoms.
· Persistent knee pain – If squats consistently cause pain, stop and assess your technique. Strength imbalances or mobility restrictions might need to be addressed first.
As always, if any of these apply to you, check in with your doctor or allied health professional (physiotherapist, osteotherapist etc) to determine the best modifications or alternative exercises. As a personal trainer, it’s really helpful to understand what your medical support advises so that I can guide you on how to do your exercises safely!
Are squats good for your knees?
Yes! Squats are not bad for your knees—poor form and ignoring your body’s limits are. When done correctly, squats are one of the best exercises for strengthening the legs, improving knee health, and maintaining independence as you age.
If you’re unsure about how to incorporate squats into your routine, or if you need help finding knee-friendly variations, I’d love to help you. Let’s work together to keep you moving strong and pain-free! 💪