Are Squats Bad for My Knees?

“Squats are bad for your knees.”

It’s one of the most common fitness myths we hear, and it simply doesn’t hold up.

The truth is, when performed with proper technique, squats are one of the most effective exercises for building strong, stable knees. Rather than causing damage, they help strengthen the muscles and connective tissues that support the joint—especially the glutes, hamstrings and quads.

So where does the discomfort come from?

In most cases, knee pain during squats isn’t caused by the movement itself. It’s the result of poor mobility, muscle imbalances or technical errors that shift load where it doesn’t belong.

Squats Are Not the Enemy

The idea that squatting below parallel is harmful has been passed around for years, but it simply isn’t true. In fact, avoiding depth in your squat may do more harm than good in the long run.

Squatting to full depth, where your hips drop just below the knees, increases the recruitment of your glutes and hamstrings. These large muscle groups are essential for building strength and stability around the knee. When they are properly engaged, they help distribute the load more evenly through the lower body, rather than placing unnecessary stress on the front of the knees.

The deeper you squat with control, the more you encourage balanced muscular development. Glutes and hamstrings act like natural shock absorbers. When they are strong and active, they reduce the strain placed on your knees and help guide the joint through safe, supported movement.

Rather than being the problem, a well-executed squat is one of the most effective tools for protecting your knees. The goal is not just to squat lower, but to do it with strength, awareness and control.

Causes of Knee Pain When Squatting

Squats are not inherently bad for your knees, but certain movement issues and muscular imbalances can lead to discomfort if left unaddressed. Below are the most common reasons knees may become irritated during squatting, along with practical ways to resolve them.

Limited Ankle Mobility

One of the most common culprits behind knee pain is tightness in the calves or ankle joint. If your ankles lack the range of motion needed for a deep squat, your body will naturally compensate by shifting weight forward.

This forward shift pushes your heels off the floor and places more pressure through the toes, turning the squat into a very quad-dominant movement. With the load now focused through the front of the leg, the knees are forced into a less stable position, creating a shearing effect that puts extra strain on the joint.

To correct this, focus on ankle mobility work. Calf stretches, foam rolling, and drills like knee-to-wall touches can help increase range. You can also use small heel wedges or place weight plates under the heels temporarily to allow for better squat mechanics while continuing to improve flexibility.

Valgus Knee Force

A valgus knee force happens when your knees collapse inward during the squat. This movement pattern puts extra pressure on the inner knee and places stress on structures like the MCL and the patella.

Often, this is caused by weak or underactive glutes, especially the glute medius, which plays a key role in keeping the knees stable and tracking correctly over the feet.

To prevent this, use clear movement cues such as “drive your knees out” or “track your knees over your mid-foot”. These will help activate the glutes and keep the knees in a safer position. Include exercises like banded squats, lateral walks, or clamshells in your warm-up or accessory work to strengthen the muscles that help control knee position.

Core Strength and Thoracic Mobility

Squatting well requires more than just strong legs. A strong and stable torso is just as important.

If your core is weak or your upper back lacks extension, it becomes challenging to maintain an upright posture during a squat. As a result, your chest collapses forward, your hips rise early, and your weight shifts onto the toes. This places excessive load on the quads and lower back, while the glutes and hamstrings remain underused.

To improve this, include targeted work for the upper back and trunk in your training. Wall squats are excellent for reinforcing an upright posture. Thoracic extension drills, planks, and loaded carries are all great ways to build the midline control you need to squat with strength and stability.

Lifting Too Heavy, Too Soon

Many gymmers are guilty of letting their ego do the loading. Chasing numbers before developing solid technique almost always ends in compensation—and the knees often pay the price.

When the load is too heavy for your current ability, your form breaks down. You might lean forward, lose control, or turn the movement into something that barely resembles a squat. All of these habits increase the likelihood of pain and injury.

The best way to avoid this is by working within your technical max—the heaviest weight you can lift with excellent form. Leave the true max for the occasional test day. Focus instead on mastering your bodyweight squat, building control, and only adding load when you can move well under it.

Weak or Inactive Glutes

Every issue above can contribute to glutes that either underperform or cannot meet the demands of the movement. When this happens, the body shifts that workload elsewhere—often down into the IT band or through the patella tendon. Over time, this compensation can lead to persistent knee pain.

Weak glutes mean the knee lacks proper support. Without glute activation, there is less stability at the hip, which in turn affects knee alignment and load distribution.

To address this, incorporate glute training into your regular exercise routine. Exercises such as hip thrusts, split squats, glute bridges, and resistance band drills are all practical in strengthening the glutes and improving overall squat mechanics.

Teaching the Movement with Wall Squats

At Foundry, we use the wall squat as one of our go-to drills for teaching proper squat mechanics. It’s a simple but highly effective way to help people understand how to move well before adding weight or complexity.

To perform a wall squat, stand facing a wall, with your toes a few inches away and your palms flat against the surface. From here, slowly lower yourself into a squat, keeping your chest upright, knees out, and heels firmly planted.

What makes this drill so worthwhile is the instant feedback it provides. If you tip forward, the wall will stop you. If your weight shifts to your toes, you’ll feel it straight away. It forces you to maintain balance, stay tall through your torso, and keep the load distributed through your heels and mid-foot—exactly where it should be in a strong squat.

Wall squats also build body awareness. They train you to feel where your weight is, how your knees are tracking, and what a good depth should look like. For those learning the movement or returning after an injury, they offer a low-impact way to regain confidence and control.

By using wall squats as part of your warm-up or movement practice, you lay the foundation for safer, stronger squatting—both now and as your training progresses.

Build, Don’t Avoid

If squats feel uncomfortable, the instinct for many is to avoid them altogether. But that approach only delays the issue. Avoiding squats doesn’t solve the problem—it simply allows the weakness or imbalance to continue unchecked.

When done correctly, squats help build the very strength and stability needed to protect your knees. They target the muscles that support and control the joint, especially the glutes, hamstrings and core. These are the same areas that, when underdeveloped, often contribute to pain and poor movement patterns.

Improving your squat technique and addressing any mobility or strength gaps is a far better strategy than cutting the movement out. With the proper guidance, most people can learn to squat safely, efficiently and without discomfort.

Long-term knee health is not about avoiding challenge; it’s about meeting it with the right tools. Build strength where it matters, move with intent, and squats can become one of the best ways to support your joints and future-proof your body.

Squat the Right Way at Foundry

At Foundry, we don’t just focus on how much you can lift; we focus on how well you move. Quality of movement comes first, and strength follows naturally when the foundations are right.

Our coaching approach is designed to help you understand and improve your technique. Through personal training sessions, we identify any mobility restrictions, imbalances or weaknesses that may be affecting your squat. From there, we work with you to rebuild the movement safely and effectively.

Whether you’re brand new to training or have been lifting for years, our small group personal training offers the perfect environment to learn and progress. You’ll receive expert coaching, clear cues and practical guidance, all in a supportive, down-to-earth setting.

If you’ve struggled with squats in the past or avoided them out of fear of pain, now is the time to change that. Join us at Foundry Gyms, and we’ll help you move better, build confidence, and learn how to squat in a way that supports your strength and protects your knees.

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