6 Reasons for Knee Pain When Squatting (And How to Fix It)
Squatting is one of the most fundamental human movements — whether you’re lifting weights, picking something up off the ground, or simply sitting down in a chair. But for many people, this simple motion is accompanied by knee pain when squatting, making workouts and daily activities uncomfortable or even unbearable.
If you’re experiencing knee pain during squats, don’t ignore it. Your body is telling you that something is off, whether it’s a muscle imbalance, poor technique, or an underlying injury. Here are six common reasons for knee pain when squatting plus what you can do to fix it.
1. Poor Squatting Technique
One of the most common reasons for knee pain when squatting is improper form. When you squat incorrectly, you place unnecessary stress on your knees, increasing the risk of pain and injury.
Signs of Poor Squatting Form:
- Knees caving inward (valgus collapse)
- Leaning too far forward
- Lifting your heels off the ground
- Allowing your knees to move far beyond your toes
How to Fix It:
- Engage your glutes and core to stabilize your body.
- Keep your knees aligned with your toes — don’t let them cave inward.
- Distribute your weight evenly across your feet, keeping your heels down.
- Maintain an upright torso by engaging your core and keeping your chest up.
- Consider working with a physical therapist or strength coach to refine your squat mechanics.
2. Weak or Tight Quadriceps
Your quadriceps (front thigh muscles) play a crucial role in knee stability. If they are too weak or too tight, they can pull on the knee joint unevenly, leading to discomfort when squatting.
Signs of Quadriceps Imbalance:
- Pain around the front of the knee (patellar pain)
- Feeling like your knees “lock up” or grind
- Difficulty maintaining control when lowering into a squat
How to Fix It:
- Strengthen your quads with leg extensions, split squats, and step-ups.
- Stretch your quads regularly by performing standing quad stretches or couch stretches.
- Use a foam roller to release tension in your quadriceps before squatting.
3. Weak Glutes or Hip Muscles
Your glutes and hip muscles help stabilize your knees during squats. If they are weak, your knees may cave inward, putting excessive stress on the joint.
Signs of Weak Glutes and Hips:
- Knees collapse inward when squatting
- Feeling unstable when standing on one leg
- Pain on the inside or outside of the knee
How to Fix It:
- Strengthen your glutes with hip thrusts, glute bridges, and clamshells.
- Incorporate banded lateral walks to activate the hip abductors.
- Perform single-leg exercises (like Bulgarian split squats) to build unilateral strength.
4. Patellar Tendinitis (Jumper’s Knee)
If you experience sharp, aching pain just below your kneecap, you may have patellar tendinitis, also known as jumper’s knee. This overuse injury occurs when the patellar tendon (which connects the kneecap to the shinbone) becomes inflamed from repetitive stress.
Signs of Patellar Tendinitis:
- Pain just below the kneecap
- Increased discomfort when descending into a squat
- Knee stiffness, especially after sitting for long periods
How to Fix It:
- Rest and reduce activities that aggravate the knee.
- Strengthen the patellar tendon with slow, controlled eccentric squats (such as slant board squats).
- Apply ice after exercise to reduce inflammation.
- Consider physical therapy for a tailored rehab program.
5. Meniscus Injury
The meniscus is the cartilage in your knee that acts as a shock absorber. A meniscus tear can occur due to sudden twisting or gradual wear and tear. Squatting deep can put additional pressure on the meniscus, worsening symptoms.
Signs of a Meniscus Injury:
- Sharp pain, especially when deep squatting
- Knee clicking, locking, or catching
- Swelling and stiffness in the knee joint
How to Fix It:
- If the pain is mild, try strengthening exercises and modifying your squat depth.
- Apply ice and anti-inflammatory medications to manage swelling.
- If the pain persists or worsens, seek medical attention—some meniscus tears may require physical therapy or surgical intervention.
6. IT Band Syndrome
Your iliotibial (IT) band is a thick band of tissue that runs along the outside of your thigh, connecting the hip to the shin. If this tissue becomes tight or irritated, it can rub against the knee, causing pain, especially when squatting.
Signs of IT Band Syndrome:
- Pain on the outer side of the knee
- A burning sensation when bending the knee
- Discomfort that worsens with repetitive movements (like cycling or running)
How to Fix It:
- Stretch and foam roll the IT band, glutes, and hip flexors.
- Strengthen your hip abductors (side leg raises, clamshells).
- Avoid deep squats until the pain subsides.
How to Prevent Knee Pain When Squatting
If you want to squat pain-free, focus on prevention:
- Warm up properly before squatting (dynamic stretches, mobility drills)
- Strengthen key muscles (quads, hamstrings, glutes, and hips)
- Use proper squat mechanics (aligned knees, stable core)
- Modify your squat depth if needed
- Listen to your body — if something hurts, don’t ignore it
When to See a Specialist for Knee Pain When Squatting
If knee pain persists for more than a few weeks, worsens over time, or interferes with daily activities, it’s time to see a specialist. Ignoring knee pain can lead to further complications, making recovery more difficult.
At Motion Orthopaedics, we specialize in diagnosing and treating knee pain caused by injuries, muscle imbalances, and overuse. Whether you need physical therapy, advanced imaging, or medical treatment, our team can create a personalized recovery plan to get you back to pain-free squatting.
Get Back to Pain-free Squatting with Motion Orthopaedics
Don’t let knee pain stop you from training, staying active, or enjoying your workouts. If knee pain when squatting is keeping you from moving comfortably, let our experts help you find the right diagnosis and treatment plan.
Schedule an appointment today and take the first step toward stronger, healthier knees.
