Are Squats Bad for Your Knees? Expert Perspectives on Knee Health
Mastering proper movement builds stability and preserves joint health.
Are Squats Bad for Your Knees?
Squats are among the most fundamental movements performed every day—whether sitting in a chair, getting in and out of a car, or picking up objects from the floor. Yet many wonder: Are squats actually bad for your knees? The short answer, backed by science and physical therapy experts, is that squats are not inherently harmful to healthy knees. In fact, proper squatting is crucial to maintaining joint mobility, strength, and long-term functional independence.
Understanding the Fear: Why Squats Get a Bad Reputation
The concern that squats damage knees is widespread, especially among those who have experienced discomfort during exercise or have a history of knee pain. However, leading fitness professionals and researchers agree:
- Squats are a natural daily movement for sitting, standing, and maintaining balance.
- Injury risk rises mainly from poor technique, excessive loading, or pre-existing knee conditions.
- Professional guidance and proper squat variations can make this exercise safe for most people—including many with knee issues.
How Do Squats Influence Knee Health?
According to Claire Whitlock, P.T., M.P.T., O.C.S., of Trimetrics Physiotherapy, “Squats are essential for daily activities and perfectly safe when performed correctly.”
- Full Range of Motion: Squats take the knees from a bend to full extension, helping maintain joint lubrication and mobility.
- Functional Support: Building leg strength with squats supports movement patterns needed for independence, mobility, and fall prevention.
- No Direct Link to Joint Damage: Research does not support the idea that squatting destroys healthy knees. In some cases, squats may reduce injury risk if performed with proper form and load management.
“Squats also engage your quads, hamstrings, glutes, and core,” says Dr. Milicia McDowell, D.P.T., highlighting their value for comprehensive lower body strength and stability.
Benefits of Squats for Knees—and Beyond
Far from being dangerous, squats offer substantial health advantages:
- Mobility: Taking the joint through a squat’s full range helps maintain or improve knee flexibility and functional movement.
- Muscle Strength: Strengthening the muscles surrounding the knee provides stability and protection against injury.
- Balance and Posture: Targeting the lower body and core, squats improve balance, reduce the risk of falls, and contribute to better posture.
- Bone Health: As a weight-bearing exercise, squats help maintain bone density, which is vital in preventing osteoporosis.
- Pain Relief in Osteoarthritis: One 2019 study found that individuals with osteoarthritis who performed low-angle static squats saw pain relief and enhanced muscle strength over two years.
Deep Squats: Are They Safe?
Deep squats—where the hips drop below the knees—remain controversial. Here’s what current research reveals:
- Strength Benefits: Deep squats generate higher muscle activation and deliver superior strength and performance gains for many athletes.
- No Clear Harm to Healthy Knees: Most scientific reviews find no evidence that deep squats damage healthy knees, assuming proper form and programming.
- Patellofemoral Stress: Some studies caution that deep squats can increase stress on the knee cap and cartilage, especially with excessive loads or if technique is compromised.
- The Sticking Point: Between 60° and 90° of knee flexion, the movement is mechanically challenging, heightening risk if form breaks down.
- Personalization Matters: Those with knee injuries or osteoarthritis should consult a professional to determine ideal squat depth and modifications.
| Aspect | Deep Squat | Parallel/Half Squat |
|---|---|---|
| Muscle Activation | Greater, especially glutes and hamstrings | Moderate, more emphasis on quads |
| Strength Gains | Higher | Improved but less than deep squats |
| Knee Joint Stress | Potentially higher if improperly performed or overloaded | Lower |
| Recommended For | Advanced, healthy individuals | Beginners, those with knee concerns |
Squats for People with Knee Issues
Some conditions warrant extra caution:
- Knee Osteoarthritis, Runner’s Knee, Meniscus Tears: Squats may cause discomfort for people with these issues, but can usually be modified and made safer with guidance.
- Acute Injuries: If you have a recent knee or hip injury, seek professional input before attempting squats.
- Joint Pain: Persistently painful squats may indicate an underlying condition; alternatives (like supported squats or sit-to-stands) may help.
Dr. McDowell recommends modifying squat depth, adjusting your stance, or using aids (such as chairs or resistance bands) if you have knee pain, rather than giving up the movement entirely.
Squats and ACL Injuries
For those recovering from ACL (anterior cruciate ligament) injuries or surgery:
- Squat Variation is Essential: Mini-squats and other controlled variations are cornerstones of early ACL rehabilitation.
- Gradual Progression Required: As healing advances, deeper or weighted squats may be introduced under professional oversight.
- Return-to-Function: Functional movements like sitting and standing (which are essentially squats) must be relearned for daily living.
How to Squat Correctly: Expert Tips
Proper squat form reduces pressure on the knees and maximizes benefits. Physical therapists recommend the following steps to safeguard your knees:
- Stand with Feet Shoulder-Width Apart: Keep your toes slightly turned out and weight evenly distributed.
- Engage Your Core: Maintain a neutral spine and firm abdominal muscles throughout.
- Initiate Back and Down: Send your hips back as if sitting in a chair, rather than letting your knees travel far forward.
- Track Knees Over Toes: Prevent knees from collapsing inward (valgus) or shifting excessively forward.
- Heels Stay Grounded: Keep your whole foot planted, particularly the heels.
- Control Depth: Lower only as far as can be done comfortably and with good form; for some, that’s above parallel.
- Rise Strongly: Press through your heels to return to standing, squeezing the glutes at the top.
When learning or practicing, consider:
- Using a chair or bench for “box squats”
- Wall squats for extra support
- Bodyweight squats before adding any load
Signs You Should Modify or Pause Squatting
Any of the following warrant a change or break from the traditional squat:
- Knee pain that lingers or worsens during or after squats
- Swelling, instability, or “catching” in the knee
- Sharp or sudden pain in the joints, hips, or lower back
Consulting a physical therapist for customized assessment and guidance is highly recommended in these cases.
Alternatives and Modifications for Safer Squats
If full squats are uncomfortable, try these alternatives:
- Mini-Squats: Partial bends, ideal for beginners or those with knee pain.
- Chair Squats: Sit to stand from a chair enhances safety and mimics daily activities.
- Wall Squats: Support your back against a wall to reduce joint load.
- Glute Bridges: These strengthen the posterior chain with less knee strain.
- Step-Ups: Building strength with similar muscle engagement but less knee flexion.
Key Tips for Protecting Your Knees
- Warm up with gentle movement and dynamic stretches
- Master technique under professional supervision if possible
- Progress gradually in depth and load
- Listen to your body—pain is a signal, not a challenge to push through
- Regularly check alignment in a mirror or film yourself
Frequently Asked Questions (FAQs)
Q: Are squats safe for people with arthritis?
A: Yes, when performed with correct form and appropriate modifications, squats can relieve pain and improve knee function in cases of mild to moderate arthritis. Always discuss your exercise plan with your healthcare provider first.
Q: Should older adults avoid squats?
A: No—older adults benefit greatly from squats for maintaining independence, strength, and balance, as long as movements are tailored to their ability and supervised where appropriate.
Q: Is it ok to squat deeply?
A: For most healthy people, deep squats are safe and may confer additional benefits provided technique is solid and loads are appropriate. Those with past knee injuries should consult a healthcare professional first.
Q: What if I feel pain while squatting?
A: Stop and reassess. Pain may indicate technique flaws or an underlying condition. Modify range of motion, try alternatives, or consult a professional for a personalized assessment.
Q: Can I do squats every day?
A: Bodyweight squats are generally safe daily for most, but loaded squats require scheduled rest and recovery. Listen to your body’s response and adjust as needed.
Conclusion
Squats are a foundational movement that, when performed properly, benefit the knees, hips, and entire lower body. Rather than avoiding them, learn correct form and appropriate variations to support lifelong mobility and health. When in doubt, consult with a knowledgeable professional to enjoy these benefits safely.
References
- https://www.prevention.com/fitness/fitness-tips/a62245015/are-squats-bad-for-knees/
- https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2024.1477796/full
- https://www.arthritis.org/health-wellness/healthy-living/managing-pain/joint-protection/how-to-squat-correctly
- https://www.goodrx.com/well-being/movement-exercise/are-squats-bad-for-your-knees
- https://pubmed.ncbi.nlm.nih.gov/2733579/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10987311/
- https://landandseapt.com/knee-pain-when-squatting-causes-prevention-tips-treatment/
- https://www.youtube.com/watch?v=s35J__t19Ho
- https://www.medicalnewstoday.com/articles/325246
Similar Articles
Read full bio of medha deb
