Have you ever been told that squatting is “bad for your knees”?
Maybe you’ve heard that squats will wear out your knees, cause arthritis, or that you should avoid going too deep.
It’s a common belief, particularly if you’ve experienced knee pain while exercising, playing sport or getting up from a chair.
But the good news is that squatting isn’t inherently bad for your knees.
Squatting is one of the most natural movements we perform every day. We squat to sit down, stand up, pick things up, garden and play with our kids.
The key isn’t whether you squat, but how much load your knees are exposed to, how well your body tolerates that load, and whether you gradually build your strength and capacity.
Are squats actually bad for your knees?
The short answer is: not necessarily.
Squatting places load through the muscles and joints of your legs, including your knees. But loading a joint isn’t automatically harmful.
Our bodies are designed to adapt to physical stress. Gradually challenging your muscles and joints can help them become stronger and better able to tolerate everyday activities, exercise and sport.
For many people, avoiding squats altogether because of a fear of “damaging” their knees can actually lead to reduced strength and confidence.
The goal isn’t to avoid knee loading. It’s to find an appropriate level and gradually build your capacity.
What about deep squats?
One of the most common myths is that you should never squat past 90 degrees because deep squats are dangerous for your knees.
For most healthy knees, there is no reason to automatically avoid deeper squatting.
Deep squats place different demands on the knee, but your strength, training history, technique and how your knee responds are all important factors.
If deep squatting currently causes pain, it doesn’t necessarily mean you’ve damaged your knee. It may simply mean your knee isn’t currently accustomed to that level of movement or load.
Rather than avoiding the movement completely, you can often modify the depth and gradually build your tolerance.
Why might squats cause knee pain?
Knee pain during squatting can have several contributing factors, including:
• Sudden increases in gym training or sport
• Doing more activity than your body is prepared for
• Reduced strength or endurance
• Previous knee injuries
• Changes in training volume
• Insufficient recovery between sessions
• Reduced confidence or fear of movement
Pain doesn’t always mean damage is occurring. Your sleep, stress, training load, previous injuries and overall activity levels can all influence how your knee responds.
Should you stop squatting if your knees hurt?
Not necessarily.
If squats are painful, completely stopping lower-body exercise may not be the best approach. Instead, consider modifying the movement.
You could:
• Reduce the depth of the squat.
• Reduce the weight or resistance.
• Perform fewer repetitions.
• Use a chair or bench as a target.
• Try a supported squat.
• Build strength with other exercises that feel more comfortable.
The aim is to find a level of exercise your knee can tolerate and gradually progress from there.
How can you progress your squat?
Once your knee is tolerating basic squatting, you can gradually increase the challenge.
A simple progression might look like:
Chair squat → Supported squat → Bodyweight squat → Squat with resistance → Heavier or more challenging variations
You don’t need to progress quickly.
The goal is to gradually expose your knees to more load so they become stronger and more capable over time.
Can strengthening help knee pain?
Absolutely.
Strengthening the muscles around your hips, thighs and knees can improve your ability to perform everyday activities, exercise and sport.
Exercises may include:
• Squats
• Split squats
• Step-ups
• Lunges
• Leg presses
• Calf raises
The right exercises will depend on the individual. Someone returning to running after knee pain may need a very different program from someone who simply wants to walk up and down stairs comfortably.
When should you see a physiotherapist?
It’s worth booking an assessment if:
• Your knee pain isn’t improving.
• Your knee repeatedly swells after activity.
• Your knee gives way or feels unstable.
• Your knee locks or you can’t fully move it.
• Pain is stopping you from exercising or playing sport.
• You’re avoiding stairs, squats or everyday activities because of pain.
• You’re unsure which exercises are appropriate.
Getting the right advice can help you understand what’s happening and give you a clear plan for returning to the activities you enjoy.
How physiotherapy can help
At Back to Health Physiotherapy, we don’t believe the answer to knee pain is simply “stop squatting.”
Instead, we look at the bigger picture.
A thorough assessment may include your knee movement, strength, mobility, training routine, activity levels and previous injuries.
Treatment may include:
• Individualised strengthening exercises
• Squat and movement assessment
• Progressive loading programs
• Mobility exercises where appropriate
• Advice on modifying gym and sporting activities
• Load management strategies
• A gradual return to exercise and sport
Our aim isn’t simply to get you through one pain-free squat. It’s to help you build stronger, more capable knees so you can confidently return to the activities you enjoy.
Frequently Asked Questions
Are squats bad for your knees?
No. Squats aren’t inherently bad for your knees. Like any exercise, the amount of load and how quickly you increase it matters.
Should I avoid squatting if I have knee pain?
Not necessarily. You may need to modify the depth, resistance or repetitions rather than completely avoiding the movement.
Are deep squats dangerous?
Not automatically. If you’re not accustomed to deep squatting or it causes pain, gradually building your tolerance may be more appropriate.
Should my knees go past my toes when I squat?
Your knees can naturally move forwards over your toes during a squat. This isn’t automatically harmful.
What exercises can strengthen my knees?
Squats, step-ups, split squats, lunges, leg presses and calf raises can all be useful depending on your individual needs.
Don’t let knee pain stop you from getting stronger
Whether your knees hurt during squats, stairs, running or getting out of a chair, you don’t necessarily need to avoid the activities you enjoy.
Understanding how your knee responds to load—and gradually building its strength and capacity—can be a much more useful approach than simply avoiding movement.
The team at Back to Health Physiotherapy can assess your knee, identify the factors contributing to your pain and develop an evidence-based treatment plan to help you move and exercise with confidence again.