Squatting is one of the most fundamental human movements—and one of the most powerful exercises for building strength, athleticism, and resilience. But if you experience knee pain while squatting, it can make training frustrating and even keep you from progressing in the gym.

The good news? Knee pain during squats is often fixable. With the right mobility work, movement patterns, and strength training, you can improve your squat mechanics and eliminate discomfort. In this guide, we’ll break down why your knees hurt when you squat and how to fix it so you can squat pain-free.

Why Does Squatting Hurt Your Knees?

If your knees hurt during or after squats, there are a few common culprits:

🔴 Poor Mobility – Tight hips, ankles, or calves can limit your squat depth and force extra strain on your knees.

🔴 Quad Dominance & Weak Glutes – If your quads are doing all the work and your glutes aren’t engaging properly, your knees take on more stress.

🔴 Knee Valgus (Caving Knees) – If your knees collapse inward, it puts excessive strain on the knee joint and ligaments.

🔴 Improper Squat Mechanics – A forward-leaning torso, improper knee tracking, or lack of control can overload your knees.

🔴 Lack of Core & Foot Stability – A weak core or improper foot positioning can throw off your entire squat movement, leading to knee discomfort.

Now, let’s get into how to fix it so you can squat stronger and pain-free.

Step 1: Improve Mobility for a Deeper, Pain-Free Squat

If mobility is limiting your squat depth or causing your knees to compensate, focus on these areas:

🔹 Ankle Mobility

Tight ankles can prevent you from reaching full depth and cause your heels to lift, shifting stress to your knees.

Try:
✅ Wall Ankle Stretch – Keep your foot flat and drive your knee forward to stretch the ankle.
✅ Foam Roll Your Calves – Break up tightness to improve dorsiflexion.

🔹 Hip Mobility

Limited hip mobility can force your knees to compensate, leading to pain.

Try:
✅ 90/90 Hip Stretch – Opens up external hip rotation.
✅ Deep Squat Hold – Sit in the bottom position to improve range of motion.
✅ Hip Flexor Stretch – Loosens up tight hip flexors that can restrict movement.

🔹 Thoracic Spine Mobility

A stiff upper back can cause excessive forward lean, shifting stress to your knees.

Try:
✅ Quadruped T-Spine Rotations – Improve spinal mobility for a more upright squat.

Step 2: Strengthen Key Muscles to Protect Your Knees

Weak glutes, hamstrings, and core muscles can cause the knees to absorb too much force during squats. Strengthening these areas will help take the pressure off your knees.

🔥 Glute Strength for Knee Stability

Glute Bridges & Hip Thrusts – Strengthen the glutes for better squat control.
Banded Lateral Walks – Activates the glutes to prevent knee collapse.

🔥 Hamstring & Quad Balance

Romanian Deadlifts – Build hamstring strength for better knee support.
Bulgarian Split Squats – Improve single-leg stability and knee control.

🔥 Core Strength for Better Squat Form

Planks & Pallof Presses – Build core stability to keep your squat upright.
Dead Bugs – Train proper core engagement for better movement mechanics.

Step 3: Fix Your Squat Mechanics

Even if you have great mobility and strength, bad squat form can still cause knee pain. Here’s how to adjust your technique:

✅ Keep Your Knees Aligned – Track them over your toes, not caving inward.
✅ Engage Your Core – Brace your core to keep your spine stable.
✅ Push Your Hips Back – Act like you are going to sit in a chair.
✅ Keep Your Weight Balanced – Stay evenly distributed through your whole foot (not just your toes or heels).

If back squats continue to cause knee pain, try modifying your squat:
✔️ Box Squats – Encourage proper depth and knee control.
✔️ Goblet Squats – Improve form with a more upright torso.
✔️ Tempo Squats – Slow down the movement to improve control and positioning.

Final Thoughts: Train Smart, Squat Strong

Knee pain shouldn’t stop you from squatting—it’s a sign that something needs to be fixed. By addressing mobility restrictions, muscle imbalances, and technique flaws, you can squat deeper, lift stronger, and train without pain.

If knee pain persists, working with a physical therapist can help identify your specific movement issues and develop a plan to get you back to pain-free training.

🔹 Struggling with knee pain during squats? Book a session today, and let’s get you back to lifting stronger than ever!

Fix Your Squat