Squats look simple until your knees start complaining.
You try to sit back, keep your chest up, push through your feet and do everything “properly”, but somewhere on the way down or back up, your knees feel sore, tight, uncomfortable or just not quite right.
It can be frustrating, especially when squats are included in so many beginner workouts. They are often described as a basic movement, but that does not mean they feel easy for everyone.
Knee discomfort during squats can happen for several reasons. Sometimes it is a technique issue. Sometimes the exercise is too hard for your current strength, mobility or confidence. Sometimes your knees are dealing with too much load too soon. And sometimes pain is a sign that you should stop and get proper advice.
This guide explains why your knees might hurt when you squat, what you can try instead, and how to make squats feel more manageable as a beginner.
Is knee pain during squats normal?
A squat should feel like effort in your legs and glutes, but it should not feel sharp, painful or worrying in your knees.
Some beginners notice mild discomfort because their body is learning a new movement. You may feel tension in the thighs, hips, ankles or knees as your muscles work to control the movement. That is different from pain that feels sharp, pinching, unstable, sudden or gets worse as you continue.
A useful way to think about it is this: effort is expected, pain is feedback.
If your knees feel mildly uncomfortable, you may need to adjust the exercise. If your knee pain is strong, sudden, one-sided, swollen, linked with a previous injury, or makes you feel as though your knee might give way, stop squatting and get advice from a healthcare professional or physiotherapist.
You do not need to force yourself through knee pain to prove that you are working hard.
Why do my knees hurt when I squat?
Your knees may hurt during squats because the movement is asking more from your body than it can currently manage.
Squats involve your ankles, knees, hips, core, thighs and glutes all working together. If one part of that chain is struggling, your knees may end up taking more of the stress.
That does not mean squats are bad. It usually means your version of the squat needs adjusting.
For beginners, the most common issues are doing too much too soon, going too deep before you have the control, letting the knees cave inwards, shifting weight onto the toes, using a stance that does not suit your body, or trying to copy a squat style that was not designed for your current level.
You may be doing too much too soon
This is one of the most common reasons squats start to hurt.
If you are new to exercise, coming back after a break, or adding more lower-body work than usual, your knees may not be ready for lots of squats straight away.
The problem is not always the squat itself. It may be the volume. Ten squats might feel fine. Three sets of fifteen, plus lunges, plus a walk, plus another workout the next day may be too much.
Your knees, tendons and surrounding muscles need time to adapt. Fitness can improve quite quickly, but joints and connective tissues often need a more gradual build-up.
If knee discomfort appears after you have increased your workouts, try reducing the number of reps, doing fewer sets, taking more rest, or squatting less often for a while.
When you squat, your knees should generally move in the same direction as your toes.
If your knees collapse inwards as you lower or stand back up, it can put extra stress through the knee joint and make the movement feel less controlled.
This does not mean you have “bad knees”. It often means your hips, glutes, thighs or foot control need more practice.
A simple cue is to imagine gently pushing the floor apart with your feet as you squat. Your knees do not need to be forced out dramatically, but they should not be dropping in towards each other.
You can also try slowing the movement down. Many people only notice their knees caving in when they rush.
If you are not sure what is happening, film yourself from the front for a few reps. You do not need to share it with anyone. It can simply help you see whether your knees are tracking roughly in line with your toes.
Your squat may be too deep for you right now
Deep squats are not automatically better.
Some people can squat low comfortably. Others feel knee pain, hip tightness, heel lifting or loss of control when they try to go too deep too soon.
If your knees hurt at the bottom of the squat, reduce the depth. Try lowering only as far as you can while keeping control, then build from there.
A chair squat is a useful beginner option. Stand in front of a chair, sit your hips back until you lightly touch the chair, then stand up again. This gives you a clear stopping point and can make the movement feel less uncertain.
Over time, your depth may improve as your strength, mobility and confidence improve. But you do not need to chase a deep squat if it does not suit your body right now.
Your weight may be shifting too far forward
If your heels lift or most of your weight moves into the balls of your feet, your knees may feel more pressure during squats.
Try keeping your whole foot connected to the floor. Think about pressure through your heel, big toe and little toe. This helps you stay more balanced and allows your hips and glutes to contribute more.
You do not need to sit so far back that you feel like you are falling over. The goal is balance, not exaggeration.
If you struggle to keep your heels down, it may be linked to ankle mobility, stance width, shoe choice or simply trying to squat too deep for your current range.
A slightly wider stance or turning your toes out a little may feel more natural. Small changes can make a big difference.
Your hips and glutes may need more strength
Your knees do not work alone.
Your hips and glutes help control the position of your legs during squats. If those muscles are not yet strong enough or are not engaging well, your knees may feel like they are doing too much.
This is especially common if your knees cave inwards, your hips feel unstable, or you struggle to stand back up smoothly.
Glute bridges, step-ups, wall sits, supported squats and resistance band exercises can all help build strength around the hips and thighs.
You do not need to add loads of complicated exercises. A few simple movements done consistently can be enough to improve control.
If your ankles feel stiff, your heels lift, or you struggle to lower without tipping forward, your knees may feel more strain because your body is trying to find movement from somewhere else.
This does not mean you need an intense mobility routine. It may simply mean you need to use a squat variation that suits you better.
Try a chair squat, a slightly wider stance, or holding onto a stable surface for support. You can also warm up with gentle ankle circles, calf raises or short range squats before doing your main workout.
The aim is to find a version of the squat you can control, not to force your body into a position it is not ready for.
You may need a different squat variation
There is no rule that says every beginner must do a full bodyweight squat from day one.
If normal squats hurt your knees, try a different version.
Chair squats can help you control depth. Wall squats can feel more supported. Box squats can reduce uncertainty. Supported squats, where you lightly hold a worktop or sturdy chair, can help with balance. Partial squats can help you build strength without going too low.
Resistance band squats can also help some people, especially if the band encourages better knee position, but they are not always the best first choice if you are already sore.
If you are using bands as part of your home workouts, this resistance band workout for beginners may give you ideas for building strength in a controlled way.
What should you do if your knees hurt during squats?
Stop the set first.
Do not keep repeating the movement while hoping the pain disappears. Pause, stand up carefully, and check what you can feel.
If the discomfort is mild, try making the squat easier. Reduce the depth, slow down, use a chair, take a wider stance, hold onto support or do fewer reps.
If the pain is sharp, strong, sudden, or makes you feel unstable, stop squatting for that session.
It is also worth noticing where the pain is. Pain at the front of the knee, around the kneecap, inside the knee, outside the knee or behind the knee may all have different causes. You do not need to diagnose it yourself, but the pattern can help if you decide to speak to a physio.
Beginner squat alternatives to try
If squats do not feel good right now, you can still train your legs.
You might try sit-to-stand from a chair, step-ups onto a low step, glute bridges, wall sits, supported split squats, or gentle resistance band work.
The aim is to strengthen the muscles around the hips, thighs and knees without repeatedly irritating the area.
A joint-friendly approach is often better than forcing a movement that currently feels wrong. This is especially true if you are trying to build consistency and confidence.
Should your knees go past your toes when you squat?
This is one of the most common squat questions.
For many people, it is normal for the knees to move forward during a squat. The idea that your knees must never go past your toes is too simplistic.
What matters more is whether you can control the movement, keep your feet grounded, avoid pain, and keep your knees tracking in a comfortable line.
Some body shapes, squat depths and ankle ranges naturally involve more forward knee movement. That does not automatically make it unsafe.
However, if your knees shooting forward is paired with heel lifting, pain, rushing, or feeling out of control, then it is worth adjusting your squat.
Are squats bad for your knees?
Squats are not automatically bad for your knees.
When they suit your body and are done at the right level, squats can help build strength in the thighs, glutes and hips. That strength can support everyday movement, from climbing stairs to getting out of a chair.
The problem is not that squats are “good” or “bad”. The problem is whether the version you are doing matches your current body, strength, mobility and pain level.
A squat that is too deep, too fast, too heavy or repeated too often may irritate your knees. A supported, controlled, beginner-friendly squat may feel much better.
When should you stop and get advice?
You should stop squatting and get advice if your knee pain is severe, sudden, getting worse, or does not settle with rest and easier exercise.
You should also seek advice if your knee is swollen, hot, red, locking, giving way, difficult to move, or you cannot put weight on it properly.
If you have had a previous knee injury, surgery, arthritis, or a medical condition that affects your joints, it is sensible to be more cautious.
A physiotherapist can help you understand whether the issue is linked to strength, mobility, technique, load, injury or something else.
There is no prize for pushing through knee pain. Getting help early can often stop a small issue becoming a bigger one.
How to make squats feel more comfortable over time
Start with the easiest version that feels controlled.
That might be a chair squat, partial squat or supported squat. Keep the reps low enough that you can move well. Rest between sets. Build up slowly.
Focus on smooth movement rather than speed. Keep your feet grounded. Let your knees travel in the same general direction as your toes. Stop before the depth where pain begins.
You can also strengthen the muscles that support your squat. Glute bridges, step-ups, gentle deadlift patterns and resistance band rows or presses can all support a more balanced beginner routine.
Knee pain during squats does not mean you are bad at exercise. It does not automatically mean squats are dangerous either.
It usually means something needs adjusting.
You may need less depth, fewer reps, more rest, better control, stronger hips and glutes, a different stance, or a more beginner-friendly squat variation.
The goal is not to force your knees through pain. The goal is to find a version of the movement your body can practise safely and build from.
Start where you are. Make the movement easier if needed. Stop if pain feels sharp, strong or worrying. And if knee pain keeps coming back, get proper advice rather than guessing.
FAQs
Why do my knees hurt when I squat?
Your knees may hurt when you squat because the movement is too deep, too fast, too heavy or too much for your current strength and control. Knee pain can also be linked to your stance, knee position, ankle mobility, hip strength or previous injury.
Should I stop squatting if my knees hurt?
If your knees hurt during squats, stop the set and adjust the movement. Mild discomfort may improve with an easier variation, but sharp, strong, sudden or repeated pain is a reason to stop and seek advice.
Are squats bad for your knees?
Squats are not automatically bad for your knees. They can help build leg and hip strength when done at the right level. Problems are more likely when squats are too deep, too heavy, too fast or not suited to your current body.
Why do my knees cave in when I squat?
Your knees may cave in during squats because your hips, glutes, thighs or foot control are not yet strong or coordinated enough to hold the position. Slowing down, reducing depth and strengthening the hips can help.
What squat is best for beginners with knee pain?
Chair squats, supported squats, partial squats and sit-to-stand movements are often better starting points than deep squats. The best option is the one you can do with control and without increasing pain.
Should your knees go past your toes in a squat?
It is not automatically wrong for your knees to move past your toes during a squat. What matters is control, comfort, foot position and whether the movement causes pain. Some people naturally have more forward knee movement than others.
Leave a Reply