Five Common Squat Mistakes That Cause Knee Pain and How to Fix Them
If squatting or sitting down and standing up from a chair causes knee pain, chances are you’re making some common mistakes. The good news is that these mistakes can be corrected with simple adjustments to your feet, knees, hips, core, and breathing.
By the end of this guide, your squats will feel smoother, safer, and pain-free.
Mistake #1: Inactive Feet
The Problem
Flat feet and weak arches cause the ankles to collapse, leading to knees caving inward and poor squat mechanics. This puts extra strain on the knees and increases the risk of pain and injury.
The Fix: Activate Your Feet
Sit in a chair and place both feet flat on the ground.
Shorten the arch of your foot by pulling the middle of your foot toward your heel without lifting the ball of your foot.
Spread your toes and gently grip the ground for extra stability.
Ensure that 70 percent of your weight is on your heels and 30 percent on the ball and outer edges of your feet.
Why It Works
Creates better knee alignment
Prevents ankles from collapsing, reducing knee strain
Improves squat stability
Mistake #2: Knees Caving In
The Problem
If your knees collapse inward as you stand up, you’re putting excessive pressure on the knee joint instead of using the correct muscles. This can lead to knee pain, meniscus issues, and instability.
The Fix: Keep Your Knees Pushed Out
Activate your feet as described in Step 1.
Press your knees outward slightly, engaging the muscles on the outside of your hips.
As you squat, focus on keeping knees aligned with your toes.
Why It Works
Keeps knees in a safe position
Activates the glutes, which help stabilize the movement
Prevents excessive knee strain
Mistake #3: Weight Shifting Forward
The Problem
Many people squat by pushing their knees forward instead of hinging at the hips. This shifts weight onto the toes, putting excess pressure on the knees rather than using the hips and glutes.
The Fix: Push Your Butt Back
Before lowering into a squat, imagine someone standing behind you and you’re trying to gently bump them with your hips.
Keep your weight in your heels, not your toes.
Maintain a neutral spine as you lower yourself.
Why It Works
Shifts the effort from knees to hips, where you’re naturally stronger
Prevents excessive knee strain
Improves posture and stability
Mistake #4: Weak Core Engagement
The Problem
If your core is loose, your upper body wobbles and forces your lower body to work harder to maintain balance. This leads to poor posture and knee strain.
The Fix: Activate Your Core
Take a deep breath in and brace your core.
Imagine you’re about to get punched in the stomach—this helps engage the deep core muscles.
Keep your upper body tight as you squat to reduce unnecessary movement.
Why It Works
Reduces strain on the lower body
Keeps the spine stable and posture upright
Increases control and efficiency
Mistake #5: Incorrect Breathing
The Problem
Many people either hold their breath the entire time or breathe incorrectly, making them weaker and increasing injury risk.
The Fix: Proper Breathing Technique
Inhale deeply before lowering into the squat.
Hold your breath as you go down to create core stability.
Exhale halfway up, when you reach the sticking point.
Why It Works
Maintains core engagement for better squat form
Maximizes strength by supporting the spine
Reduces the risk of energy leaks and poor stability
Bringing It All Together: How to Squat Without Knee Pain
Checklist for Perfect Squats
Active feet: Grip the ground and maintain an arch
Knees out: Keep them aligned with your toes
Hips back: Shift the weight to your glutes, not your knees
Core tight: Brace your abs for stability
Controlled breathing: Inhale before lowering, exhale on the way up
By following these five steps, you’ll improve your squat technique, reduce knee pain, and move with better control and confidence.
Conclusion: Squat Without Pain and Move Better
If squatting or standing up hurts your knees, simple technique adjustments can make all the difference. Focus on:
Engaging your feet for better stability
Keeping your knees aligned and strong
Using your hips instead of dumping weight on your knees
Bracing your core for better posture and support
Breathing properly to maximize strength
Make these small adjustments, and you’ll notice immediate improvements in your squats. If you still have knee pain, focus on strengthening the muscles around your knees and improving flexibility.
Want a full breakdown of how to strengthen your knees and move pain-free? Check out the next video, where we dive deeper into knee-friendly movements and flexibility tips.