Why Do Squats Make My Knees Hurt?

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Hmm, you may want to decrease your weights so that you can focus on form. :flowerforyou:

http://www.youtube.com/watch?v=2ME8gEN54Ao

Try this series for form.

I've found that Sumo Squats are easy to get started with.

There's a strict form to them too though. Rarely see anyone do them right as a beginner even though it seems simple.

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I agree with the others, if you don't have a pre-existing condition in your knees (that a physiotherapist could help you with), you should work on form first and then progress in weights as you build your strength.

In addition to making sure your knees aren't sticking out past your toes, you also need to make sure your knees aren't collapsing in toward the center during the squat.

Actually it's alright to let knees go past the toes on squats. If not then the the hips and low back take a higher load. Absolutely true on the collapsing though.

A.C.E. Certified Personal and Group Fitness Trainer
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Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

THIS!

squats are personal - have to find the form that fits you

I have pre-existing knee damage on my R knee leaving my R leg slightly over pronated - just takes time to get used to your form. Also if its specifically your knee try doing some light leg extensions before hand to warm the joint up - or some walking lunges or the stair climber

whoa there yo! go deep to blow your knees. do not go lower then sitting a box. it's called box squat for a reason. point your toes slightly outward and do not end your knees to deeply that they go over your toes. best of luck.

Must not have read above posts about knees over toes. It's fine to do since it's a natural motion. Try climbing stairs without your knees passing your toes.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

whoa there yo! go deep to blow your knees. do not go lower then sitting a box. it's called box squat for a reason. point your toes slightly outward and do not end your knees to deeply that they go over your toes. best of luck.

no

its worse on your knees to not go down far enough.

If you have time, then read:


http://www.dentonisd.org/cms/lib/tx21000245/centricity/Domain/700/Everything_you_need_to_know_about_Squatting.pdf


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

Thanks millions for the info...good article

When i started squats my knees hurt as well ... i tried to squat with good form but still my knees would hurt so i quit them altogether ... what i did was exercises that strengthen the knees and thighs ... after a few months i was back to squats and my knees never hurt again ... it seemed that my muscles were so weak that they couldn't support my knees ...
Another tip: read starting strength ... it helped me with good form

This to a tee. Good form with developed beginner strength is what will prevent you from having knee pains during squats. You have to start out slow to develop stronger muscles that support the knee and strengthen the knee itself.

I'd say ditch the weights for now, work on form, and hit the PT Pyramid method to develop good strength (which actually applies to... everything really imho). You go in sets that multiply from the initial number to rise, peak, and then decline. If you're interested, hit this article here -> http://www.military.com/military-fitness/fitness-test-prep/pt-pyramid

Example: Right now, I personally start with 5 reps; I go through sets multiplying the reps each x1 x2 x3 x4 x5 x4 x3 x2 x1, and each set is a short rest of 10-15 breaths. Boom! 100 squats in a few minutes. No pain and good gain.

Worked for me 8 years ago in boot camp and it's working for me now.

In addition to making sure your knees aren't sticking out past your toes, you also need to make sure your knees aren't collapsing in toward the center during the squat.

Exactly, your knees should stay in line with your ankles not move forward while you squat...

If your knees don't move forward, your back will collapse, due to the center of gravity of the weight. Whether your knees go past your toes or not is purely based on the length of your legs vs the length of your torso. The longer your legs, the further forward your knees will travel.

Besides, if your knees stay even with your ankles, that would mean your shins are perfectly vertical at the bottom of the squat. Impossible.