How to Do a Proper Squat Without Hurting Your Knees. Learn the correct squat technique to protect your knees and maximise your workout. A step-by-step guide for all fitness levels.

Mastering the Squat: Protecting Your Knees

The squat is a fundamental exercise, crucial for building strength, improving athletic performance, and enhancing overall fitness. However, improper form can lead to knee pain and injuries. This guide will walk you through the proper squatting technique to ensure you get the benefits without putting unnecessary stress on your knees.

Understanding the Importance of Proper Form

Squatting incorrectly places excessive strain on the knee joint, potentially leading to pain, inflammation, and long-term damage. Proper form distributes the load evenly across the muscles of the legs and glutes, minimising stress on the knees and maximising the effectiveness of the exercise.

The Correct Squatting Technique: A Step-by-Step Guide

• Starting Position: Stand with your feet shoulder-width apart, toes pointing slightly outwards (around 15 degrees). Keep your chest up, shoulders back, and core engaged. Imagine you’re holding a tennis ball between your chin and chest to maintain good posture.
• The Descent: Initiate the movement by pushing your hips back as if you’re sitting down into a chair. Keep your back straight and your core tight.
• Knee Alignment: As you descend, focus on keeping your knees tracking in line with your toes. Avoid allowing them to buckle inwards (known as knee valgus), which is a common cause of knee pain.
• Depth: Aim to squat until your thighs are parallel to the ground, or slightly below. This is often referred to as “ass to grass”. However, if you experience any knee pain, reduce your depth until you can squat comfortably.
• The Ascent: Push through your heels to return to the starting position, maintaining a straight back and engaged core. Squeeze your glutes at the top of the movement.

Common Mistakes to Avoid

• Knees Buckling Inwards (Knee Valgus): This is a very common error and a major contributor to knee pain. Focus on actively pushing your knees outwards throughout the squat.
• Rounding the Back: Maintaining a straight back is crucial for protecting your spine and distributing the load correctly. Avoid rounding your lower back, especially as you descend deeper into the squat.
• Leaning Too Far Forward: Keep your weight balanced over the mid-foot. Leaning too far forward places excessive stress on the knees.
• Not Engaging the Core: A strong core provides stability and support during the squat. Engage your core muscles throughout the entire movement.
• Going Too Deep Too Soon: Start with shallow squats and gradually increase the depth as your strength and flexibility improve.

Exercises to Improve Squat Form

• Glute Bridges: Strengthen your glutes and hamstrings, which are essential for proper squatting mechanics.
• Banded Walks: Improve hip abduction strength, helping to prevent knee valgus.
• Ankle Mobility Drills: Tight ankles can limit squat depth and contribute to poor form. Perform ankle dorsiflexion exercises to improve mobility.
• Core Strengthening Exercises: Planks, bird dogs, and dead bugs will improve core stability and support during the squat.

Listen to Your Body

It’s crucial to listen to your body and stop if you experience any pain. If you’re new to squatting, consider working with a qualified personal trainer who can assess your form and provide guidance. Don’t push yourself too hard too soon. Gradual progression is key to preventing injuries and building strength safely.

Variations for Knee-Friendly Squats

• Box Squats: Squatting to a box helps to control depth and promotes proper hip hinge movement.
• Goblet Squats: Holding a weight in front of your chest (like a dumbbell or kettlebell) can improve posture and promote a more upright squat.
• Wall Sits: Static holds that build lower body endurance.

FAQ:

Q: My knees hurt when I squat. What should I do?

A: Stop squatting immediately. Assess your form, consider reducing the depth of your squat, and focus on improving your knee alignment. If the pain persists, consult a doctor or physiotherapist.

Q: How deep should I squat?

A: Aim for thighs parallel to the ground or slightly below (“ass to grass”), but only if you can maintain proper form without knee pain. If not, reduce the depth.

Q: How often should I squat?

A: Start with 2-3 times per week, allowing for adequate recovery between sessions. Adjust the frequency based on your fitness level and recovery rate.

external_links:

• https://www.nhs.uk/live-well/exercise/how-to-squat-safely/ – NHS guide on safe squatting techniques.
• https://www.acefitness.org/resources/everyone/exercises/ – American Council on Exercise resource for exercise information.