Squats and knees: the myth that they are “harmful” and a pain-free technique
“Squats kill the knees” is a fitness phrase from the nineties that still persists. The evidence says otherwise: a proper squat strengthens the quadriceps and glutes, which protect the knee, and reduces pain in people with osteoarthritis. It is not the squat that causes harm, but squatting with weight before you are ready, with the knees caving inward and at speed. Section — training with joint pain.
Why it hurts when squatting
Five reasons by frequency. The knees cave inward — weak glutes cause the knee to twist. Too deep with weak muscles — the load goes to the joint rather than the muscle. Moving down quickly, “falling” — impact on the knee. Weight before technique. Heels lift — the knees move too far forward. Each can be corrected, and none means “you cannot squat.”
Pain-free technique
Chair behind you
For the first few weeks, squat until you touch a chair. This limits the depth and gives you confidence.
Feet hip-width apart, toes slightly turned out
The knees move in the direction of the toes, not inward. Imagine pushing the floor apart with your feet.
Hips back, then down
As you sit on a chair: first move the hips back, then bend the knees. The knees may move past the toes — that is normal if the heels stay on the floor.
Lower slowly, 3 seconds
No “falling.” Rise through the heels, squeezing the glutes.
Depth — where there is no pain
A half squat today is better than a deep squat through pain. Depth will come with strength.
Progression
| Stage | What | Progression criterion |
|---|---|---|
| 1 | chair squat, 2-3×10 | pain below 3/10, no worse the next day |
| 2 | squat without a chair to parallel | 20 repetitions without pain |
| 3 | squat with a dumbbell at the chest, 4-8 kg | technique remains solid under load |
| 4 | squat with a barbell or heavy dumbbell | progression of 1-2 kg per week |
| 5 | single-leg squats to a chair | optional, for balance |
With osteoarthritis and after injuries
Squatting is possible and beneficial, but with some conditions: range of motion within pain-free limits, a slow tempo, no weight for the first two months, and always use a chair. If you have a meniscus or ligament tear, agree on the program with a doctor or physical therapist. Painless cracking is not a contraindication. Pain with locking or “catching” — stop and see a doctor. The complete knee program is training with knee pain, and basic movement technique is covered in basic movement technique.
Frequently asked questions
Knees past the toes — is that okay?
Yes. The prohibition is a myth. During a squat with the heels on the floor, the knees naturally move past the toes, especially in tall people. What matters is that they move in the direction of the toes.
How many times a week?
Two or three, with a rest day between them. Every day — no, muscles grow during rest.
Squats or seated leg extensions — which is better for the knee?
Both. Leg extensions isolate the quadriceps without loading the joint — a starting point. Squats teach the movement you use in everyday life. After a month — both.
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Reviewed by Anastasia Zhukova, Fitness Trainer • Author of a Nutrition and Training System • Creator of an AI Personal Support Platform
A human has reviewed this material against the method and real client practice.