This is a question I’ve heard more times than I can count. And honestly, I used to wonder the same thing. Squats are everywhere—at the gym, in fitness videos, even in physical therapy. But people still say things like “squats ruined my knees” or “you shouldn’t squat past 90 degrees.” So let’s break it all down. Are squats really bad for your knees? Or is it just bad form and bad advice causing the problems?
As someone who has trained both beginners and older adults for over six years, I’ve seen squats go very wrong—but I’ve also seen them do wonders for knee strength and joint support.
Let me share what I’ve learned through experience, studies, expert tips, and a whole lot of squatting.
My First Bad Squat Experience
Let me start with a short story. A few years back, I started doing weighted squats without proper form. I didn’t warm up. I didn’t check my posture. And after two weeks, my knees started aching. Not sharp pain, but a deep soreness that didn’t feel right.
I paused the squats, talked to a trainer, and realized I was putting all the pressure on my knees instead of spreading it through my hips and glutes.
That’s when I learned that squats aren’t the enemy. Poor technique is.
The Truth: Squats Are Not Bad for Knees (If Done Right)
Squats, when performed with proper form, are actually great for your knees. They help strengthen the muscles that support the knee joint—like the quads, hamstrings, and glutes.
According to a 2013 study published in the Journal of Strength and Conditioning Research, controlled squatting exercises improved knee stability and helped reduce injury risk, especially in athletes.
So the idea that squats are “bad” comes more from misinformation than real science.
Common Reasons Squats Hurt Your Knees
Let’s talk about what really causes knee pain when squatting. These are things I’ve seen in real-life coaching sessions and fixed with proper guidance.
1. Poor Form
This is the biggest issue. If your knees go too far forward or cave inward during a squat, you’re adding stress where it doesn’t belong.
Quick Fixes:
- Keep your knees in line with your toes.
- Sit your hips back like you’re sitting into a chair.
- Keep your chest up and core tight.
2. Not Warming Up
Jumping into deep squats with cold muscles can shock your knees.
Warm-up idea:
- 5–10 minutes of light cardio
- Bodyweight squats
- Leg swings
- Calf stretches
3. Too Much Too Soon
People jump into heavy squats or advanced variations before building a solid base.
Solution: Start with bodyweight squats or use a chair behind you. Slowly build strength over time.
4. Lack of Mobility
Tight hips, stiff ankles, or a weak core can throw off your squat alignment. This forces the knees to work harder.
What to do:
- Stretch your calves and hip flexors regularly.
- Try ankle mobility drills.
- Strengthen your glutes and core.
How I Fixed My Knee Pain While Squatting
After my bad experience, I went back to basics. I started doing goblet squats with a light dumbbell and focused on form. I recorded myself to watch my knee and hip movement. I added mobility work every day for two weeks.
Within a month, my knee pain was gone—and I was squatting deeper and stronger than ever.
Now I always tell beginners: quality over quantity. Don’t chase heavy weights. Chase good form.
What Experts Say About Squats and Knees
Dr. Aaron Horschig, a physical therapist and strength coach, says:
“The squat is a natural human movement. When performed correctly, it can actually improve knee health and function.”
He recommends full range squats (yes, even below parallel) for building strength and stability—if your body allows it.
Even the American College of Sports Medicine states that squats are a safe and effective exercise when proper form is maintained and progressions are followed.
The Benefits of Squats For Knee Health
It may sound surprising, but squats actually protect your knees in the long run. Here’s how:
1. Strengthens Supporting Muscles
Your knees don’t work alone. They rely on your quadriceps, hamstrings, glutes, and calves for support. Squats train all of them together.
2. Improves Joint Stability
Squats help train the stabilizing muscles around your joints. This makes your knees more stable when walking, climbing stairs, or even running.
3. Boosts Circulation
The squat motion increases blood flow to the lower body, which helps your joints stay lubricated and nourished.
4. Supports Bone Density
Weight-bearing squats can slow down bone loss and reduce the risk of osteoporosis—especially important as you age.
Signs You’re Doing Squats Wrong
If you notice any of the following during or after squats, it’s time to adjust:
- Knees caving inward
- Heel lifting off the ground
- Sharp or pinching pain in the front of the knee
- Loud cracking noises with discomfort
- Leaning too far forward
If you’re unsure, film yourself or ask a trainer to check your form.
Safer Squat Variations For Beginners
You don’t have to jump straight into barbell back squats. Here are a few gentler versions I often recommend:
1. Wall Squats
Stand against a wall and slide down into a squat position. Hold for a few seconds and push back up.
2. Chair Squats
Sit down and stand up from a sturdy chair. Great for building muscle memory and balance.
3. Goblet Squats
Hold a dumbbell close to your chest and squat slowly. Helps you keep your chest upright.
4. Box Squats
Squat to a box or bench. This helps control your depth and protects your knees.
Should People With Knee Pain Avoid Squats?
Not necessarily. Many people with mild to moderate knee pain can still do squats—just modified.
Important Tips:
- Avoid deep squats if it feels painful.
- Don’t rush the movement.
- Use support (like a TRX band or rail).
- Ice your knees after a workout if needed.
But if you have severe knee conditions like ligament tears or arthritis, always talk to a physiotherapist first. There might be better alternatives or rehab steps before jumping into squats.
How To Make Your Knees Stronger With Squats
If you want to use squats to strengthen your knees safely, follow this checklist:
- Start with bodyweight only.
- Keep reps slow and controlled.
- Focus on depth and posture, not speed.
- Warm up before and stretch after.
- Don’t squat every day—rest is important too.
You can also combine squats with other leg exercises like step-ups, glute bridges, and resistance band work to balance your lower body strength.
Final Thoughts From Personal Experience
So, are squats bad for your knees? No—not if you’re doing them right.
They can hurt if you push too hard, use poor form, or skip warm-ups. But when done correctly, squats are one of the best moves for keeping your knees, legs, and hips strong for life.
I’ve had my share of squat injuries. But I’ve also seen them rebuild strength in seniors, help athletes bounce back from knee pain, and boost balance in everyday folks.
The key is to listen to your body, move smart, and stay consistent. Whether you’re 25 or 65, squats—done right—can be your knee’s best friend.
