Squats are a great exercise to perform as they work the entire lower body including the quadriceps, hamstrings, glutes and calves. While squats can be a beneficial exercise to add to your workout routine, squats can be dangerous if they are not performed correctly. If you’re feeling knee pain when you squat, here are a few possible culprits and ways that you can fix them:
Your Knees Move Forward While Squatting
This is one of the most common mistakes people make when squatting. While performing the squatting motion, your knees should never go over your toes or you risk sustaining an injury. If this continues to happen to you, it’s most likely the result of using too much weight. Other times, your quadriceps may be overcompensating for any weakness in your glutes, hips or hamstrings.
Your Abdomen is Weak
In order to correctly perform a squat, the muscles in your abdomen need to be properly strengthened. If these muscles are not strong enough yet, you run the risk of acquiring a knee or lower back injury.
You Have Too Much Weight on Your Toes
If you’re squatting with a weighted bar and your knees are in pain, you’re likely squatting with too much weight. When we use too much weight while squatting, our body is pulled forward and can cause pain in the knees. Try squatting with a lower weight to reduce the pain.
How to Squat Correctly
You can avoid injuring your knees by making sure you are squatting correctly. To perform a squat, start by standing with your feet a little wider than shoulder-width apart. Roll your shoulders back and down away from your ears to avoid causing unnecessary stress on the back. Extend your arms outward so that they are parallel to the ground. Start the squat by inhaling and unlocking your hips, bringing them backward slightly. As you move your hips backward, start bending your knees, making sure to keep your head forward and your spine neutral. The deeper the squat, the better, but if squatting hurts deeply, you should avoid the motion.
