How To Squat Without Knee Pain (4 Mistakes You’re Probably Making)
Today we’ll be covering how to squat properly to avoid knee pain when squatting or knee pain after squats. Squats are a fantastic compound exercise that allows you to develop muscles in your lower body. However, the amount of knee pain people experience following squats has made some wary of using this exercise. A few commonly made and easy to fix mistakes which I will cover in this how to squat video will allow you to safely perform squats without knee pain. I’ll cover what to do if you experience squats pain above knee or squats pain below knee or squatting pain behind the knee.
The most common mistake people make is shifting weight forward and onto their toes; this means that the bar does not travel up vertically as they lift. Instead, this shift in weight transfers load to the knees and surrounding tendons and increase the risk of strain which can cause knee pain after squats or your knees to hurt when squatting. Applying weight through the entire foot will better distribute load across the hips, knees, and ankles.
Knowing this is not always enough to do it, as stiff ankles are a common problem many athletes suffer from. The test shown in this video can help determine if you have stiff ankles. And if you find out that you do, there are a few options. I would recommend stretching and foam rolling the calves and shins prior to squatting. You could also alter your foot placement; using a wider stance and pointing your toes outwards may help work around a stiff ankle joint.
Next, the hip flexors are a group of muscles composed of the iliopsoas and the rectus femoris. When activated, they stabilize the trunk, balance your center of gravity, and reduce pressure on the knees. During the squat, actively engage the hip flexors by visualizing these muscles pull you down as you lower the weight. To help do this, you may want to attach and hold onto a band above your head to supply counter resistance as you descend.
Next, knee valgus is the inward collapse of the knees and is a common mistake people make when learning how to squat properly with weights. This causes instability in the knee and wears away cartilage, causing pain around the knee cap when squatting. To avoid knee valgus, its important to strengthen your gluteus medius muscles group, which is located on the outer aspect of your glutes. Reactive neuromuscular training (RNT) improves coordination and will allows for better activation of the lateral glutes during a squat. As shown in the video, you can use my all-in-one resistance band around your leg during an RNT split squat and force your knees apart to maintain alignment throughout the range of motion. This will strengthen the gluteus medius and help better coordinate its activation during your squat exercises.
Lastly, doing too much, too soon is something that many people are guilty of when it comes to working out in the gym. Overloading the muscles and connective tissues can cause tendinopathy and significant pain around the joints. Too much volume can manifest as pain around the tendon attachment points both above and below the knee joint.
But the good news is that reducing your training load has been shown to completely reverse tendinopathy over just a few weeks. Not everything needs to be reduced right away. Cutting back on some aspects of your lower body workout while being observant of the result this has on the pain in your knees is the way to go.
Box squats can also be used here to allow you to control the amount of depth during the squat. According to research, the box squat also allows for more vertical shin angles and limits forward movement of the knees compared to a regular squat; this reduces the amount of stress placed on the knees and likelihood of knee pain.
It’s absolutely vital that you pay close attention to how exactly you perform your exercises in order to prevent injuries overtime and to progress faster. For a complete evidence-based program that’s fully equipped with in-depth tutorials for each and every exercise so you can ensure you’re safely maximizing your muscle-building efforts in the gym, take the body type quiz below:
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Hope you enjoyed this one! Comment below what other exercises you’d like me to cover in this fashion👇! Study links are below: ANKLE MOBILITY TEST : www.ncbi.nlm.nih.gov/pubmed/11676731 REACTIVE NEUROMUSCULAR TRAINING : www.ncbi.nlm.nih.gov/pmc/articles/PMC1322908/ TENDON RECOVERY: www.ncbi.nlm.nih.gov/pubmed/18812414 BIOMECHANICAL ANALYSIS BOX SQUAT : www.researchgate.net/publication/224038910_A_Biomechanical_Comparison_of_the_Traditional_Squat_Powerlifting_Squat_and_Box_Squat
@dzinengland4957
5 жыл бұрын
Please bro Do us a video about front squat Thank you very much
@mohameddalghous
5 жыл бұрын
@@dzinengland4957 exactly it's my grip that gives out not quads
@SlenderGrandfather0
5 жыл бұрын
Calves
@mahmoudezzat9217
5 жыл бұрын
Supraspinatus and its tendinopathy please, igot injured and need help
@rishabhsaini8687
5 жыл бұрын
Lower chest please
I have never noticed how immobile my ankles were until now. Dude, life saver. Thank you. 🙏🏽
@rebeccapolanco9332
5 жыл бұрын
Andrew Anievas Same
@aliasedpawn
3 жыл бұрын
How did you fix it?
@mostafaali3065
2 жыл бұрын
@@aliasedpawn Germy have another video explain this point
@morbius768
2 жыл бұрын
@@mostafaali3065 germy
@chimsloyalty3880
2 жыл бұрын
@@morbius768 eeeeeewwwww
Mistake #1: letting your weight shift forward 0:57 Mistake #2: not using the hip flexors 2:54 Mistake #3: Knees not in line with toes 3:53 Mistake #4: Doing too much too soon 5:33
@iffjs
5 жыл бұрын
Sascha just watching and then writing it down after lol
@jjwp-ql5rv
5 жыл бұрын
@@sascha6176 It's magic.
@SamarpanaYogananda6509
5 жыл бұрын
@@sascha6176 I wondered the same. Incredible talent i must say.
@samjustforthenet4185
5 жыл бұрын
@@sascha6176 the dubble dot does this automatically 69:69 1:07
@RokkitAk
5 жыл бұрын
Check out “Allen Thrall” he’s more entraining to watch and gets into the science of it to a degree where you fully understand how to powerlift without all this computer gizmo shit., this guy that makes these videos is a zeek.
As a visual learner the post production quality of your videos are amazing, thanks for putting in so much effort!
My knees hurt when your knees collapse in... This guy sacrifice his knees to make the video, damn
@son_guhun
3 жыл бұрын
Yeah, you can see it in his face. Respect
@goldenokoko3211
3 жыл бұрын
That a fact .. I was just about to write this huge respect to him
@isabellahigueras5347
3 жыл бұрын
YES
@gmancari8597
3 жыл бұрын
ikr what a champ
@jasonfournier5235
3 жыл бұрын
So much cringe watching that...
No copying; all original and helpful content. Amazing video Jeremy!
"Too much, too often". That is exactly what is hurting my knees. Thanks for the great video.
HI Jeremy i have just graduated as an exercise physiologist is Australia and these videos are fantastic to be able to show to my clients especially as they are in the clinical population where proper technique is imperative. I particularly like the evidence based nature of your explanations. You have just gained one very loyal Aussie health professional. well done mate keep it up!
I just want to thank you for making the most no-nonsense videos, not too much talking, and always under 10 minutes. ❤
what a boss. he does a messed up version of the exercise risking injury to himself in the video (even though it's probably light weight for him) just to show how it's not supposed to be done, haha! Thanks for all the information man, people love and appreciate you and your videos.
Great, comprehensive, informative video as always, Jeremy! Thank you!
Thanks for the really high quality content. I don’t typically leave comments on KZread, but I wanted to take the time to tell you how much I appreciate the videos you make. The first video of yours came up when I asked “how to do squats with proper form” and I appreciated it so much that now I search your channel before every workout to make sure I get the form right. I’ve probably watched 20 or more videos of yours. The things I like about the channel are: - the science studies you reference so that I know is it’s been done before - visual overlays of the bone muscle and joint anatomy so that I understand what’s happening to my body - green and red arrows what to do an not do so that I can focus on the proper form - slow cadence of your speech so that the content is calm and trusted - no fluff/hype or meaningless content so that my time is not wasted - the videos are relevant, for example this one about ankle mobility and knee health, so that I keep coming back Thanks again for a great channel!
What a fantastic video, Jeremy Ethier. I really appreciate your instruction in all your videos ... very complete, very direct, packed-full of information in an easily-understood way, with great visuals. Amazing! Thank you.
Just what i needed! Ive just started squatting and have been having this problem. Thank you!
@maccon1
5 жыл бұрын
I recently got back to the gym after a long layoff. I ended up doing a ton of Air squats using a TRX band for balance. My legs were on fire the next day. I probably won’t use weights until I know my form is on point.
@CryptoBates
5 жыл бұрын
Same here havent squat in years but squat last week.
@bastiaanbogers4114
5 жыл бұрын
Watch Athlean X’s “Do this everytime you squat”. He has a great exercise for the medial glutes.
I followed these tips today at the gym. Focusing on the hip flexors on the way down made all the difference in the world. Thanks Jeremy!
Just Awesome! Looked at many videos and found nothing, 3 minutes of this one and got the perfect Solution. Thanks a lot
Wow did I need this video. I have knee pain the day after squats
@xavierrobinson200
5 жыл бұрын
Looks like it may be my ankle flexibility
@sarahconner9433
3 жыл бұрын
Less wieght and don't go deep 90degrees...just go 70degrees a cheat squat.
Pointing my toes out is one thing I noticed I have to do. I thought I was doing it incorrectly, you proved me it’s helpful thanks for the vid
As beautifully, systematically and scientifically explained as Jeremy always does. Mr. Ethier certainly makes the lives of guys interested in strength training a lot easier. "Keep up the good work Jeremy"
Appreciate your graphics/edits and everything to make us understand better. New beginner here. Thank you so much. Best channel I’ve found that explains everything with directions/graphics/techniques etc etc. thanks so much
Thank you! I'm on a weight loss journey, being heavier than I use to be, squats have been messing w my knees...I copied everything you instructed to do and notice a big difference ! Knees feel better and I can now feel the workout instead of the knee pain.. gracias !♡
Omg i needed this video! Also I bought your program! So happy with it!
This is the exact information I've been looking for. Thank you , you just got a new sub
This video is so high quality, as someone who doesn't work out a ton the muscle diagrams really helped me visualize what I should be doing. It turns out my problem was mainly with my hip flexor, but I truly would have never figured that out if the visual wasn't included - I had no idea what a hip flexor was let alone how to engage it.
Jeremy, I subscribe to a lot of KZreadrs, but yours is the only channel I have notifications turned on for. Thank you.
I googled “squatting knee pain” and this video popped up. Really informative and easy to understand, thank you! The algorithm doing justice for once.
Damn you and I are on the same wavelength! You always upload exactly the thing I’m looking for. I’ve got the most trust in your videos out of all the fitness channels. Thanks for your hard work!
Finally you uploaded it.. You have no idea how long I waited.. Thank you so much
I LOVE this video. I’ve always had issues with proper form with squats so this explains my heel being the culprit.
I'm on ankle mobility exercises ASAP. That test had my heel come off oh so slightly but no matter. I'm getting it fixed. Stay blessed Jeremy and thank you for this video 🙏
It took me so long to perfect the squat/other exercises so I’m extremely pleased to see you shedding a bright light on it cause *SOOOOOOOOOOOOOOO* many people at the gym are fucking themselves up 😂😂😂😂😂😂😂😂😂😂😂😂😂😂 Even when they think they’re doing it right...they’re not 😂😂😂😂
Visualizing the hip flexors was such a great tip and helped me improve my squat tremendously. Thanks Jeremy!
Oh my GOD! you are a life saver!!! I actively engaged my hip flexors and there was no pain. its just gone! thank you so much.
Gone home from workout with knee pain - got video from Jeremy how to fix it. Perfect timing!
Just in time,, was lookin for proper squats technique then i found this on my yt home.. subbed
Hey Jeremy, Another informative video. Like the fact you slow your pace down for instructions, and don't rush through your explanation. I'm one of your new fans !
This video is perfect - I need to watch this every time I'm about to do a leg day. So many useful tips. Thank you!
Jeremy great video as always, could you do a video about and example of how a push, pull,leg routine should look like? Thank you
This brought instant relief to my knees when doing squats. Thank you sir! I just started working out and was wondering why squats hurt my kneecaps so much. What a great video.
@smashb3766
Жыл бұрын
Which bit was the main issue and fix?
@kindawatchin
Жыл бұрын
@@smashb3766 If I remember correctly, I was doing mistake #3 in this video. I was a complete beginner so I had no idea what I was doing wrong. Haven't had any issues since!
I've been needing this one for a while! Your videos are always great, much appreciated.
Landed to his Channel by Mistake but it Turned into a Blessing... The Visuals with a Corrective Method is absolutely Superb...
Woah! 1st view (great work Jeremy) keep going.
man you have such a great body, you're one of the few fitness youtubers i can say i trust regarding this type of videous
Your channel is really the best for good explanation of the science behind workouts without unnecessary bs.
Amazing video. Started up a new workout routine after a long break and noticed my knees feeling slightly off after squats. Your recommendations immediately removed the discomfort.
Just watched the video..Thank you for making this video simple and easy to know .. Shashank Gujar 🇮🇳
When I do to many leg excercises, my leg started to hurt alot, my legs hurt when i do squats, its been 2 days, but this dude saved my leg, thanks bro i will subscribe
@sean.momentum
3 жыл бұрын
do you mean your knees or the muscle of the leg?
Thanks mate! You are one of the best dudes making these guides and explaining everything and showing how to do it right! Helps me to be more confident in the gym with what am i doing and not letting hurting myself! Have a good one!
seeing your instagram story that you finally made a video on squats made me soooo happy!!! watching your videos has seriously inspired me to take my fitness journey more seriously, thanks jeremy!
Bro! You are one of my favorite fitness guides! I also love your taste. Im in love with these shoes!!! Give a link or something 🙏🏼
Will you make a video about best push/pull workout routines?
@me_hanics
5 жыл бұрын
up this also twisting
@burns0100
5 жыл бұрын
A simple one I do it alternate between Push Ups and then Laying Pull Ups using a bar like you're going to be bench pressing. Its the same pushup form just a pulling movement back up into that position. It really works the upper body and core. Doing about 10reps at 5 sets.
Best Squat/Knee Fix video I've seen. Well done bro. Easy to understand.
This was So awesome & helpful as I do alot of squats. You always talk slowly & smoothly to easily follow your instructions. Thank you so much
Hi Jeremy, A video on whether leg extensions are good or bad would be great. It's such a heated debate and I don't know who to believe.
Great video, I recently injured the area above my right knee while doing squats.
@jaimejaime1043
5 жыл бұрын
Same here took a whole week to recover
Thank you very much, Jeremy. You let things very clear. I have some problems on my knee and I was advised not to squat but I am planning to try again after a while without this kind of exercise and now I fell you gave me very precise instructions. God bless you.
Watched this, corrected a few things, no problem doing squats now. Genuinely; Thank you for putting this video out
Your “DON’T” demos scare the heck out of me sometimes. Especially the knees in part. Thanks for the demo but please use a empty bar next time. Like watching someone dodge a car. Whew!
@tcg4111
4 жыл бұрын
I thought that too but then realized that an empty bar for us is what a bar with 2 plates is to him 🤷♂️
@Danster547
4 жыл бұрын
You Or even like watching someone buy a Dodge car.
@DefeatLust
3 жыл бұрын
@Ze TheGame that's... not the point. Adding even 5lbs to the bar is more dangerous than no weight when showing an incorrect movement.
@attackhelicopter588
2 жыл бұрын
@@DefeatLust NO PAIN NO GAIN!!!!ARGHHH!!!!! But no I agree with you.Doesnt matter if 10 plates each side is Jeremy's version of light weight having no plates definitely helps and reduces risk of injury when showing us what not to do
@brar9374
2 жыл бұрын
6 REASONS TO DO NOT BENCH, SQUAT OR DEADLIFT IN 2021!!! DONT MISS!!!kzread.info/dash/bejne/h4KsyaaQeceblM4.html
Jeremy can you do a video on the difference between flyes and presses
@liluzivert4630
5 жыл бұрын
Hatred Pkerz presses are usually for strength, flies are usually for size
I love your channel man! You do a great job thoroughly explaining each topic. Love it! Keep up the great work.
I'm pursuing creating awesome quality videos and I can appreciate all the visuals in all your videos! Mad props to who ever creates your videos!
Video tip: How effective are Super Sets?
Is it normal for the bone structure of my knee to be inwards? My knees don’t cave, but when I straighten my leg the knee is tilted out wards like 2 parallel lines, and then my lower leg is straight agin
Just what I needed to see. Understood how ankle mobility is restrictive! Thanks Jeremy! ✌️🤛
ankle mobility! thank you. your channel is so friggen helpful
Sir Jer., thou shall save my kneecaps from my own undoing
@Hope0fHumanity
3 жыл бұрын
lol
My personal squat mantra is: Look up, back straight, butt out, focus the weight (mostly) in the heels.
The muscle visualisation on the right side of the video is a very good addition! Please do these in your future videos as well, thank you!
Thank you so much Jeremy! I was wondering why I was unable to squat unless in an extremely wide stance. I now realize it’s poor ankle mobility. I’m going to work on fixing it!
2:20 that test depends on height though, right? The shorter your shins are, the more you have to bend your ankle to reach the wall
@andytonne8008
2 жыл бұрын
I am a shorty, i do not have ankle mobility issue but i just can't do that. Can someone help explain?🙏
Thank you so much!!!! I´m from Brazil and had to say that this is the most complete video instruction that youtube has. thank you so much for sharing your knowledge!!!
Best video I've seen in ages!!! Dude, you're a legend!
Is there any problems in using the hex bar for squats, do I still need correct squat form to avoid knee injuries or are dey minimised on the hex bar
@poxy0027
5 жыл бұрын
@pingufromindia Your right dude, a lesson to never comment while drinking, I think I just thought hey I'm having knee trouble deadlifting can the hex bar help
@poxy0027
5 жыл бұрын
@pingufromindia thanks will try to do that
Hey, my problem when squatting is I use my wrists. Any tips on how to hold the bar so that I dont use my wrists?
@jjwp-ql5rv
5 жыл бұрын
I'd say, point your elbows backwards a bit, and have a closer grip (just outside shoulder width)
@MegaPrck
5 жыл бұрын
@@jjwp-ql5rv You want your elbows under the bar when squatting not pointed backwards
@ngokul3
5 жыл бұрын
Take your thumb from under the bar and put it on the top. This will automatically teach you how not to use arms.
I was looking for a video like this. And the best of them all released it !! Thank you
I’ve been struggling with what my friends call the bambee effect from too much weight. Adding in the band exercise right away to fix that. Great video and I appreciate the content!
I know that you demonstrated those incorrect reps on purpose, but I was cringing each time thinking you were going to hurt yourself!!! Don’t demonstrate under load!!!! Thank you for all of your videos.
If you are not a Power lifter Box squats is the way to go...
An amazing video!! Just what I was looking for
Great video! These movements made all the difference!
Man, how come U missed out on telling how wide the legs should be when squatting ?
@musclegaining2058
3 жыл бұрын
Fax. Imma guess shoulder width
If you’re reading this Jesus Christ loves you unconditionally and He will never leave you ❤️💛❤️
Simply an amazing video with great explanation ! Thanks Jeremy
Thanks for the tips brother. I've been feeling knee pain for last few weeks during my weight training. Now, i got to know my mistakes. 😍😍😍
Your videos are always useful, to the point and easy to grasp. Thanks🙏🏻🙏🏻🙏🏻
I really enjoy watching your videos Jeremy. Kudos man. I really liked in your previous videos the part in the end that you summarize the whole video. I hope that you will continue to do so. Thanking you
So Informative. Knees have been hurting a bit and am starting out. So glad I subscribed and got this on my feed. Love the evidence based suggestions
Hi Jeremy thank you for your time and help great video
Jeremy you are the best brother thx for all this time you take to make this videos to help us prevent injuries we viewers don’t say it as much as we should but thank you brother.
Very good quality stuff as usual Jeremy. Good job!👏👏
This and the Lower Workout pdf have been a great help. Thanks!
You post the best exercises at the right time
Thank you so much! I have some pain above the knees, not too bad but still a sign that something is not right. Watching this I think I do mistakes number 2 & 4, and now will try to fix both. Thank you again.
Really helpful video. Thanks for the upload!
8:45 minutes of meaningful and excellent content. Thanks Jeremy.
I’m glad I watched this, today’s my leg day! Thank you much!
Man, I've been lifting for years and although I dont have knee pain with squatting, these tips helped me so much with my squats today I felt way more balanced and was able to go deeper much more comfortably.
exactly..what I was looking for....thnku..very much♥️♥️
Great video! You’ve got an awesome channel, mate. Thanks for all the effort you put in.
There's plenty of squat vidoes - this is the Gold Standard. Lots' of useful practical advice. And you squat beautifully - when i squat i imagine I'm Jeremy Ethier.