Can You Squat with “Bad” Knees? Yes—Here’s How to Do It Safely and Smartly

I once had a very smart client come to me after we’d been training together for a while and say, “My doctor told me not to squat.”

Now, I get it. His doctor probably meant well. But a sweeping statement like that—without any real context—can actually do more harm than good.

So let’s talk about squatting with knee pain: why it might be one of the best things you can do (when done right), and how to make it work for your body.

Why Squats Matter for Everyday Life

Squats are one of the most functional movements you can do. Think: standing up from a low couch, climbing stairs, picking something off the ground without wobbling like a baby giraffe.

They’re what we call a compound movement—they recruit multiple joints and muscles at once, which mimics real-life activity better than isolated exercises. That makes them gold when it comes to building strength, coordination, and resilience.

What If You Have Knee Pain?

Even if you’re dealing with “bad” knees, it’s still important to move them.

Working in a pain-free range of motion does a few great things:

• Builds the muscles that support and protect the joint

• Reduces stiffness

• Signals your nervous system that your body is safe (yes, that’s a real thing)

If you stop bending the knee altogether, that joint might stiffen up, weaken the surrounding muscles, and ironically—make your pain worse over time.

“But Won’t Squatting Wear Down My Knees?”

It’s a common fear. But here’s the truth: when you squat with form that supports your unique structure and stay within a range that feels good, you’re not damaging anything—you’re training it.

And let’s not assume the knees are the villain here. Flat feet, unstable hips, or even how your spine moves can all mess with your squat mechanics. In fact, I often start my assessments at the feet and work my way up.

Curious? Check out this helpful video.

Breaking Down Squat Cues (Real Talk Edition)

While writing this, my lovely assistant Melissa sent me some AI-generated squat cues. Helpful? Sure. But context is everything—especially with knee pain. Let’s break them down:

Sit back, not down

✅ Yes! Leaning back slightly (think: butt to a chair) can take pressure off the knees. Try a band-assisted squat if you need support.

Knees track over toes

✅ Mostly yes. In pain-free bodies, this works. But with knee pain, aim for the knees to stack over the midfoot. (And no—knees going past the toes isn’t evil. It depends on the person.)

Weight in heels and midfoot

✅ Add this: Keep your toes down too. Push through the big toe, little toe, and heel. This activates your whole foot and gives you a stable base.

Keep chest proud, brace core

⚠️ Careful. This cue can lead to an overarched back. Instead, try imagining a long spine and breathing into your ribs. Inhale as you squat, exhale to stand. Your core will do its job without you having to “brace” like you’re lifting a car.

A Simple Way to Start

Try this little experiment: next time you sit or stand, notice your knees and feet. Do they collapse in? Can you shift your weight to feel more supported? That awareness is where progress begins.

If you’re someone who’s been told to stop squatting—but deep down, you know you want to move—this is your gentle nudge. Don’t be afraid of movement. Get curious about it.

Every Body Is Different

Your version of squatting might look different than someone else’s. That’s not only okay—it’s smart. The key is to stay connected to how your body feels, be open to adjusting your approach, and remember: progress isn’t linear, but it is possible.

And hey—if visual learning is more your thing…

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Ready to Move with Confidence?

If you’re dealing with knee pain and want personalized support, let’s chat. Book an assessment and we’ll find the right approach for your body.

You don’t have to do this alone—and you shouldn’t have to stop moving.

Ready to take your fitness to the next level? Book an assessment today to explore how improving your foot strength can transform your whole body! Let’s chat at our next session!

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