Why Your Knees Hurt When You Squat (And How to Fix It), by RepFable on YouTube. 11 min 28 s.
- Video length
- 11 min 28 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Stand in front of a sturdy chair with feet about hip-width apart and toes pointing slightly out. Keep your weight through the middle of each foot.
Lower yourself slowly toward the chair and stop at the depth where your knees feel comfortable. Note that depth so you can repeat it.
If your knees complain, raise the seat with a cushion or use a higher chair. A higher seat means less knee bend and less demand.
Hold a countertop or door frame with both hands to take some weight off your legs. Push gently through your arms as you sit down and stand up.
Slow the lowering phase to about three seconds and pause briefly on the seat. Stand up at a normal speed and keep your knees tracking over your toes.
Do 2 to 3 sets of 5 to 8 slow reps, resting a minute between sets. Stop any rep that causes sharp or rising knee pain.
When 8 slow reps feel easy, lower the seat slightly or reduce how much you hold the counter. Change one variable at a time.
Progress over weeks from a high seat with hand support to a lower seat without support. Keep the same slow tempo at every stage.
Tips and common mistakes
Sharp pain, swelling or pain that lingers after training is a sign to back off and see a physio.
Keep your knees pointing the same direction as your toes rather than letting them cave inward.
A higher chair is not cheating. It is a tool for controlling how much your knees have to work.
Questions
How deep should I squat if my knees hurt?
Only as deep as feels comfortable, often to a higher chair at first. Increase depth gradually as the movement gets easier.
How often should I do these squats?
Two or three sessions a week is plenty for most people. Leave a rest day between sessions so your knees can recover.
Can I use these squats for split squats too?
Yes. Use a chair or wall for balance and keep the range short at first, then build up slowly as your knees tolerate it.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
