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3 Tips to Eliminate Knee Pain When Squatting


Filed Under (Fitness, General) by Rick Kaselj

In today’s video, I will give three tips on how to squat without knee pain.

How to Squat Without Knee Pain

CLICK HERE to watch the YouTube video.

I got Donnalee to demonstrate.

These are the common mistakes that people do when squatting that lead to knee pain:

  • Legs are in line with the hips
  • Feet are not hip width apart
  • Most of the movements are happening in the knees

In order to squat without knee pain, you have to do the following:

#1 – Feet a little wider apart and toes out

Feet a little wider apart and toes out

This will give your pelvis somewhere to go so you can squat properly. Your pelvis can come between your feet. Position your toes a little bit pointing outwards. One other thing that you need to remember that your knees should be strong over the foot and don’t let your knees collapse.

#2 – Start the squat movement with your hip

Start the squat movement with your hip

When going through the squatting movement, we always want the hip to start first. It is like you are reaching back with your seat in order to sit in the chair. Squatting involves a bit of a knee movement and a lot of hip movement. You need to put the weight on your foot, not on your toes. If you put much weight on your toes, it will put a lot of strain on your knees leading to more knee pain. You have to put the weight in the mid foot or heel.

#3 – Hips pass the knees

Hips pass the knees

I like to get people to have their hips pass their knees when they squat and then back up. Usually, the toughest position is getting out of the bottom position. So if the hips are being above the knees, it is probably a knee movement. If you let the hips just pass the knee then you can get more help from the hamstrings and the glutes in order to get out of the bottom position which is a tough position.

Give those tips a go to eliminate your knee pain when you are squatting.

If you want to get rid of your nagging knee discomfort permanently, then check out the Fix My Knee Pain program here:
Fix My Knee Pain

Take care!

Rick Kaselj, MS


Facebook comments:

Comments posted (5)


i am looking for help with balance do you have any help on this?



Tin of EFI Reply:

Hi Wally!

You might want to check out another video in this website that focuses on balance exercises. Here’s a link. Hope this helps!


If you have purchased an EFI product, you can access the EFI Secret Group where we can help you more. You can contact support@ExercisesForInjuries.com on how to access the group.



Thank for you vedio and explanation , i am regular BB squating about 75kg but sometime knee pains but still able finish my workouts. This vedio helpfull to understand correctely.



Rick Kaselj Reply:

Glad to help. You are welcome, Panduranga!



What exercise you would recommend to strengthen or loosen an Achilles. I play basketball a lot and sometimes I get pain on my Achilles. Tx



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