If you’ve perfected your squat form but still feel your knees bothering you while you squat, then check out today’s coaching because I’m going to share an awesome alternative for your typical squat movement that will allow you to continue training while avoiding that knee pain.
WHY YOU FEEL KNEE PAIN FROM SQUATTING
This might surprise you but the knee pain that most people experience during squatting is usually not coming from the knees. It’s actually caused by poor ankle and hip mobility.
When either of these two joints aren’t capable of sitting into a squat, meaning the ankle lacks dorsi flexion (the ability to lift the foot up towards the shin), and/or the hip lacks flexion (the ability to pull your knee up towards your chest), the poor knees end up trying to pick up the slack when that’s not what they’re really meant to do. This leads to those poor guys taking a beating.
HOW TO SQUAT WITHOUT CAUSING KNEE PAIN
Today’s alternative will allow you to still train the squat pattern without requiring a ton of hip and ankle mobility. We’ll do this by keeping your shins more vertical, with your knees over your ankles, which will help keep less stress off of your joints. Don’t worry, you’re still going to get all of the benefits and gains from squatting, but your knees will thank you.
EQUIPMENT NEEDED FOR TODAY’S EXERCISE
A box or high bench that you can squat down to without sinking too deep where your knees have to move forward
GET TO WORK ON YOUR MOBILITY
And if you want to work on that mobility, be sure to check out the link below for a mobility toolkit I put together that includes my favorite exercises to address any pain you’re having. It’s free so give it a shot.
ABOUT COACH MATT PIPPIN
Matt is a Strength and Mobility Coach with over 15 years experience in his field. He's coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. CLICK HERE to learn more.
NSCA Certified Strength and Conditioning Specialist
Level 3: Fascial Stretch Specialist
Level 1: Institute of Motion Health Coach
Certified FRC Mobility Specialist (FRCms)
Level 1 Kinstretch Instructor
Weck Method Qualified