3 Mistakes that Causes Front Squat Knee Pain

3 Mistakes that Causes Front Squat Knee Pain

Thank goodness the weekend is here. My wife is out of town teaching at a college in Vancouver, and I am at home with the boys. At the moment, we are having a nice and lazy morning but later we will take Coco to the dog park. The kids will go for a great bike ride as well. I hope you have an active and fun weekend planned out.

Today, I have a video and article for you on squatting and knee pain.


~ Rick


In today’s video, I will show you what to do about front squat knee pain.

What To Do About Front Squat Knee Pain

CLICK HERE to watch the YouTube video.

Donnalee will demonstrate the common mistakes people make that leads to front squat knee pain.

#1 – Knees collapsing inward

Knees collapsing inward

Having the knees collapse inward puts a lot of strain on the inside part of the knee. This may be fine for a couple of repetitions, but in time will lead to knee pain and irritation. To correct this, you need to have your feet a little wider apart, with your toes slightly pointed out. Try to keep your knee inline with your foot going through the squatting movement.

#2 – Improper sequence

Improper sequence

Most people will start their squatting movement with their knees bending, and then their hips bending. This is an improper sequence. You should start bending at the hips first and then bend in the knees. Ensure that you have the proper sequence.

#3 – Weight on your feet

Weight on your feet

A common mistake that people make is to have the bar out front, putting more weight on the front of their feet. This puts more strain on the knees. The more weight you have in the front of the foot, the more the patella or knee cap gets pulled up against the knee joint, which will lead to knee irritation and knee pain. When doing a front squat movement, make sure that your weight is either on the mid foot or the heel area.

Take care!

Rick Kaselj, MS

If you want to eliminate your knee discomfort once and for all, then click here to check out the Knee Pain Solved program.

Knee Pain Solved