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 movement is happening in the knees
In order to squat without knee pain, you need to do the following:
#1 – Feet a little wider apart and toes out
This will give your pelvis somewhere to go so you can squat properly. Position your toes slightly outwards. Another thing to remember is that your knees should be strong over the foot. Don’t let your knees collapse.
#2 – 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 some knee movement and a lot of hip movement. You need to distribute your weight throughout your foot, not on your toes. If you put too 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
I like to get people to have their hips pass their knees when they squat. Usually, the toughest position is getting out of the bottom position. So if the hips are above the knees, this is probably a knee movement. If you let the hips move just past the knee, then you can get more help from the hamstrings and the glutes in order to get out of the bottom position.
Give those tips a go to eliminate your knee pain when you are squatting.
Rick Kaselj, MS
If you want to get rid of your nagging knee discomfort permanently, then click here to check out the Knee Pain Solved program.