Your Core May Be Causing Your Knee Pain

I was training a client and she was getting knee pain when she was squatting.

I wanted to share with  you what I did it in order to get rid of her knee pain when she squatted.

I know it will help you and your clients.

Your Core Maybe Causing Your Knee Pain

The squat is important but at times it can bring on knee pain.  If you do get knee pain when you squat, look at your core strength.

This is not the only thing to look at, but one of the things to look at.

Let me explain what I mean.

When we are standing, we don’t use much of our core.  When our trunk or upper body starts to move forward, we need our core to support and stabilize our spine.

The trunk moves forward when we do a squat.

If our trunk moves more than 45 degrees forward, the extra weight of our bodies moves over the balls of our feet and leads to greater activation and stress on the knees by pressing the knee cap (patella) and the knee joint together.

This shift in weight is a compensation pattern for a weak core.

If you move your upper body so your trunk is less than 45 degrees, you put greater stress on your core. The deep and superficial muscles of the core have to work harder to keep you in the position but this also shifts your weight so it is over the middle of your feet and heels.  This shift in the weight on your feet will decrease the stress on the knee.

Now lets go through some exercises you can do to improve your core when squatting.

How to Strengthen Your Core For Less Knee Pain


Standing to ¼ Squat

You can begin by moving from standing into the squat position with the trunk less than 45 degrees forward.

I teach this with one hand on the stomach and one hand on the lower back.  I get my clients to activate the core and then move from standing into a squat position.

I will get them to hold the squat position for 10 seconds and then move back into standing for 10 repetitions.

We are working on the activation, endurance and strength of the core, and good motor patterns for the squat.

¼ Squat Exercises Exercises

After they have mastered the “standing to 1/4 Squat” exercise, I will get them to hold a 1/4 squat position and perform a variety of exercises.  It can be narrow grip rows or pec fly exercises.  They activate their core and hold the quarter squat position during the full set of the exercise.

I hope this gives you some more ideas on what to do if you or your client has knee pain when squatting.

Before I go, here are some kind words that I just received.

Here are some kind words that I received about Knee Injury Solution from a Personal Trainer and Pilates Instructor:


Rick’s Knee Injury Solution program is without a doubt a huge asset to anyone! I was excited to find out that many of the exercises are easily incorporated into a regular training routine without even noticing.  Many of the things we already do, such as planks, but Rick lays out how to put them together in proper progressions to gain success!  What is also great, is that you don’t need to have background knowledge to understand the program.  More and more people are complaining about knee, hip and foot pain, why not address these issues now?  Anyone can do the Knee Injury Solution program with Rick’s simple, progressive explanations of not only how to perform each exercise, but how to perform the exercises correctly (or correct for instabilities).

Knee Injury Solution is a tool I needed to get my clients permanent results. Thank you Rick for your insight!

Stacey Prejza

Kind Feedback from a Personal Trainer that Has Been Helped by Muscle Imbalances Revealed:


That is it.

Thanks for reading and we will talk to you soon.

Rick Kaselj, MS