Knee Pain When Squatting: Causes and Simple Fixes

Squats are one of the most useful exercises a parent can do. You squat every time you pick up toys, get into a low car seat, or crouch down to do up a coat zip. So it is frustrating when the exercise that should make daily life easier makes your knees grumble. If you get knee pain when squatting, there is often a simple, non-medical reason behind it, such as how deep you go, where your weight sits or how quickly you have built up. In this post I go through the common causes I see in class, practical technique swaps, and when it is time to see a physio.

Please note: this is general coaching advice for mild discomfort. If you have had a knee injury, swelling, locking, or pain that does not settle, see a GP or physiotherapist before squatting.

First, is it discomfort or pain?

It helps to be honest about what you are feeling.

• Muscle effort or a mild ache in the thighs and around the knee that eases soon after you finish is usually just your body working.
• A click or crack with no pain is very common and usually nothing to worry about.
• Sharp pain, pain that builds through a session, swelling, or a feeling the knee might give way are signs to stop and get checked.

Everything below is aimed at the first type and mild discomfort, not real injury.

Common reasons for knee pain when squatting

1. Knees caving in

This is the most common thing I see. As people lower down, their knees drift inwards towards each other. It often comes from weak hips or simply not paying attention to where the knees go. Cue: “knees follow your toes”. Picture your knees pointing roughly over your second or third toe.

2. Weight shifting onto the toes

If your heels lift or you feel all the pressure in the balls of your feet, more load goes through the front of the knee. Try to keep your weight spread across the whole foot, with a bit more through the mid-foot and heels.

3. Going deeper than you can control

There is nothing wrong with a deep squat if you can control it. But if you drop into the bottom and bounce, your knees take the strain. Squat only as low as you can go with control, then build depth gradually.

4. Stiff ankles

If your ankles do not bend well, your body finds the range somewhere else, often by tipping onto the toes or rounding the back. My guide to ankle mobility for squats has some quick drills.

5. Doing too much, too soon

Fifty squats on day one, or adding jump squats in your first week, is a classic way to annoy your knees. Your muscles may cope, but tendons need more time to adapt.

For a broader look at technique, my posts on how to squat properly and common squat mistakes cover the basics in more detail.

Technique swaps that often feel better

If squats feel uncomfortable, try these instead of pushing through. Most people find at least one of them works.

Box squat

Squat back to a sturdy chair or bench, touch it lightly, and stand up. The box controls your depth and encourages you to sit back. Try 3 sets of 8 to 10.

Wider stance

Take your feet a little wider than shoulder-width and turn your toes out slightly. For many people this gives the knees more room and feels more natural.

Goblet squat

Holding a weight (a kettlebell, dumbbell, or even a bag of rice) at your chest helps you stay upright and balanced. My SYP Built To Last class uses this a lot for building leg strength safely.

Slow lowering

Take 3 seconds to lower down, pause briefly, then stand up at normal speed. Slowing down helps you control the movement and often feels kinder on the knees.

Wall sit

A wall sit, holding a half-squat position with your back against a wall, often feels comfortable for sore knees. Start with 3 x 20 seconds, at a depth that feels fine.

A 2-week knee-friendly squat plan

Do this 2 or 3 times a week, with a rest day in between. Keep pain at a mild level (2 or 3 out of 10 at most) that settles by the next day.

• Warm-up: 2 minutes marching on the spot, 10 glute bridges, 10 ankle rocks each side
• Box squat: 3 sets of 8
• Wall sit: 3 x 20 to 30 seconds
• Glute bridge: 3 sets of 12
• Side-lying leg raise: 2 sets of 12 each side (for the hip muscles that stop the knees caving)

In week 2, if all is well, lower the box slightly or add a light weight for the box squat. If symptoms build, go back a step.

When to see a physio or GP

The NHS page on knee pain explains many common causes and self-care steps. Please see a GP or physio if:

• the pain has not improved after a couple of weeks of easing off
• your knee is swollen, hot or locking
• it gives way or feels unstable
• you cannot put weight on it, or it followed a twist or fall

In many areas you can refer yourself to NHS physiotherapy. If you are pregnant, have arthritis or have had knee surgery, check with your GP or physio about which squat variations are right for you.

Where bootcamp fits in

The advantage of a small class is that someone is watching your technique. With a maximum of 10 people, I can spot knees caving in or heels lifting and give you a quick fix there and then. Every exercise has an easier and harder option, so if your knees are sensitive, you might do box squats while someone else does jump squats, and that is completely normal.

FAQs

Is it bad if my knees go past my toes when I squat?

Not necessarily. For many people it is a normal part of squatting. What matters more is control, balance and that it feels comfortable.

Should I stop squatting if my knees hurt?

For mild discomfort, try the swaps above rather than stopping completely. For sharp pain, swelling or pain after an injury, stop and see a professional.

Why do my knees click when I squat?

Painless clicking is very common and usually harmless. If clicking comes with pain or swelling, get it checked.

Can squats help knee pain long-term?

Stronger leg and hip muscles often help the knees cope better, which is why physios commonly include squat variations in rehab. Get personal advice if you have an existing problem.

Book your first class

If you want to squat with confidence and have someone check your form, come along. SYP Bootcamp runs 45-minute small-group classes in Archway N19, maximum 10 people, £15 a class, indoors and for all fitness levels. Book your £15 class here or call or WhatsApp me on 07301 512215. If you are just down the road and want one-to-one technique coaching, I also work as a personal trainer in Tufnell Park.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.