Squat Variations for Painful Knees (No More Pain!)

Having bad knees can be a bit of a catch-22; you want to squat to make them stronger, but you can’t do that because your knees are not good. But, there are ways to do it!

Dr. Alyssa Kuhn, a doctor of physical therapy, advises:

Gently does it

Ten ways to choose from:

1. Pool Squats: performed in a pool for joint-friendly support. Can use both hands, one hand, or no support. Focus on sitting back and standing up, aiming for 10–20 reps.
2. Supported Squats: use a sink, rings, or handles for support. Stand a distance away and sit back while keeping your knees behind your heels. Perform 10–20 reps for 2–3 sets.
3. Chair Loop Squats: use a resistance band around your knees while sitting on a chair. Press your knees outward as you stand and sit to strengthen hip and knee stability. Do 8–12 reps for 2–3 sets.
4. Heel Elevated Squats: place your heels on dumbbells to shift emphasis to thighs and reduce knee strain. Ideal for stiff ankles or back tightness. Perform 10–15 reps for 2–3 sets.
5. Sumo Squats: a wide stance squat, good for hip strength and reducing knee stress. Adjust your foot positioning for comfort. Perform 15–20 reps for 2–3 sets.
6. Chair Squats: hold a weight close to your chest while sitting and standing from a chair. Can use kettlebells or dumbbells. Do 8–10 reps for 2–3 sets.
7. Band Squats: use a resistance band secured behind your knees to provide support and encourage proper squat mechanics. Perform 5–12 reps for 2–3 sets.
8. Modified Single Leg Squat: sit-to-stand using one leg with the other as a kickstand. Adjust your foot position for difficulty. Perform 8–12 reps per side for 2–3 sets.
9. Weighted Squats: add weight using dumbbells or a barbell. Maintain an upright torso. Adjust the weight and reps based on difficulty, and do 5–10 reps for 2–4 sets.
10. Split Squat: a stationary lunge, keeping your feet in place and lowering straight down. Focus on your front leg while keeping balance. Can add weight if you want. Perform 5–12 reps per side based on difficulty.

For more on each of these plus visual demonstrations, enjoy:

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Want to learn more?

You might also like to read:

The Squat Bible: The Ultimate Guide to Mastering the Squat and Finding Your True Strength – by Dr. Aaron Horschig

Take care!