Squats aren’t bad for your knees when done with proper form and without pain.
This may include modifications or alternatives for strengthening your knee.
This article explores the benefits of squats, how to perform them with proper technique, and common modifications.
Klaus Vedfelt / Getty Images
Are Squats Safe for Knees?
A practice of deep squats may also be great for preventing knee injury.
Half or quarter squats and modified squats can also offer significant benefits.
Squats for Rehabilitation
Squats can be a helpful exercise to include in injury rehabilitation.
Additional research points to the importance of the ACL in deep knee bends.
However, modifications can make squats more accessible.
Chair Squats
A great beginner modification for squats is to use a chair.
Sit on the edge of a chair with your feet flat on the ground.
Then, press into the heels and engage the core to lift your glutes off the chair.
Rest here for a moment, then return to the chair.
Stability Ball
A stability ball provides another great way to do a squat.
Place the stability ball between your back and a wall.
Then, slowly guide the stability ball downward until youre in a squatting position.
This will provide you with more support in a squat position.
A dumbbell or kettlebell encourages core activation, which is key to doing this move properly.
Holding extra weight also requires you to keep your back and neck straight as you squat.
Plus, itll boost the strengthening of your lower body while toning your arms and shoulders.
Why Does It Hurt When I Squat?
If you feel pain doing squats, its important to check your form.
Performing squats inaccurately can lead to pain in the low back or knees.
Back off if you have pain while squatting and check in with your healthcare provider.
2000 Mar;15(3):176-87. doi: 10.1016/s0268-0033(99)00063-7
