3 Essential Steps for Pain-Free Squats
Squats are hands down one of the best exercises out there—whether you’re looking to build muscle, boost athletic performance, or just feel strong and capable in everyday life.
But here’s the kicker: so many people miss out on their benefits because squats hurt. And nothing’s more frustrating than a movement with such huge potential causing pain instead of progress.
If squats give you grief, you’re in the right place. With a few key adjustments, pain-free squats are totally within reach. This three-step checklist will guide you through three steps:
Loosening up the right areas
Dialing in rock-solid form
Finding the perfect weight to start with.
Get ready to experience squats the way they’re meant to be—powerful, effective, and pain-free.
Step 1: Unlock Your Mobility – Get Your Hips and Ankles Ready
Let’s start with a fact: if your hips and ankles are stiff, squats are going to feel rough.
Limited mobility in these areas forces your body to compensate, often overloading the knees or lower back and leading to that all-too-familiar pain. But with a few simple drills, you can unlock your squat range of motion and make each rep feel smoother and more natural.
Why Mobility Matters
Your hips and ankles play a huge role in squat depth, stability, and overall form.
When they’re too tight, your body’s forced to find workarounds—usually by leaning too far forward, lifting your heels, or letting your knees cave inward. These compensations not only throw off your form but can eventually lead to discomfort or even injury. Improving mobility means fewer compensations, better balance, and pain-free squats.
Simple Mobility Drills
To get those joints ready for squatting, here are some effective mobility drills you can incorporate before every session:
90/90 Stretch: Sit on the ground with one leg bent in front of you at a 90-degree angle and the other leg bent behind you at a 90-degree angle. This stretch targets your hip flexors and external rotators. Hold for 30-60 seconds on each side, focusing on relaxing into the stretch.
World's Greatest Stretch: Start in a standing position, then step forward into a lunge with your right foot. Place your left hand on the ground and rotate your right arm upward, reaching toward the ceiling. This dynamic stretch opens up your hips, stretches your hamstrings, and improves thoracic mobility. Hold for a few breaths and switch sides.
Hip CARs (Controlled Articular Rotations): Stand on one leg while lifting the opposite knee to hip height. From there, rotate the hip outward and back in a circular motion, then reverse the direction. This exercise helps improve hip joint mobility. Perform 5-10 circles in each direction on both legs.
Calf Stretch (Straight and Bent Leg): For the straight-leg version, place your heel on the ground and lean forward, keeping your back leg straight to stretch the calf muscle. For the bent-leg variation, slightly bend your knee while keeping your heel on the ground to target the soleus muscle. Hold each stretch for 30 seconds on both sides.
Banded Ankle Mobilizations: Attach a resistance band to a sturdy object and loop it around your ankle. Step back to create tension and perform a forward lunge, keeping your heel down and pushing your knee forward. This exercise increases ankle dorsiflexion, crucial for proper squat mechanics. Do 10-15 reps on each ankle.
Step 2: Perfect Your Form – Dial In the Mechanics
Once your hips and ankles are ready, it’s time to focus on form.
Squat mechanics can be tricky, and even small mistakes can make the movement feel awkward—or even painful. But when you nail down the form, you shift the pressure off your spine and knees and onto your buns and thighs.
Why Form is Critical
The way you move through each squat impacts how pressure is distributed through your knees, hips, and spine. Poor form (think knees caving in, excessive forward lean, or an arched lower back) puts unnecessary strain on your joints and is often the root cause of pain. But with a little practice and awareness, you can hit a strong, balanced position every time.
Body Awareness and Feedback
Perfect form isn’t just something you feel; it’s something you can see. It’s annoying, time-consuming, and nobody ever wants to do it, but recording yourself can be a game-changer when it comes to dialing in the details.
Recording yourself from different angles can reveal alignment issues and depth problems that are hard to catch in the moment. Here’s how to make the most of it:
Front View: This angle lets you see if your knees are tracking in line with your toes and if you’re maintaining symmetry as you squat.
Side View: This shows your depth, torso angle, and whether your back is staying neutral (hint: no excessive arching or rounding).
Review the recordings and look for any deviations. You might be surprised at how different your squat looks compared to how it feels!
Form Correction Tips
Here are a few common form issues and some quick fixes to help you keep each rep strong and stable:
Knees Caving In: This often happens due to weak glutes or improper weight distribution. Try the cue “push the knees out” as you squat, imagining you’re keeping them in line with your toes.
Excessive Forward Lean: A lot of forward lean means you’re likely shifting too much weight onto your toes. Focus on keeping your chest up and your weight balanced over the midfoot.
Spine Alignment: Always aim for a neutral spine. Imagine you have a string pulling your head up toward the ceiling to help maintain that natural curve without over-arching or rounding your back.
Again, checking yourself on camera can speed up the learning process—you’ll be able to spot and correct form issues before they become habits!
Step-by-Step Guide to the Perfect Back Squat:
1. Setup
Equipment Needed: Use a squat rack, barbell, and appropriate weights. Make sure the barbell is at a height where you can easily lift it off the rack.
Foot Positioning: Stand with your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward (15-30 degrees).
2. Position the Barbell
Bar Placement: Position the barbell on your upper traps (high bar position) or across your rear deltoids (low bar position). Ensure it is balanced and secure.
Grip the Bar: Grip the bar with both hands, just outside shoulder-width, ensuring your elbows are pointing downward and back.
3. Engage Your Core
Take a deep breath, bracing your core as if preparing for a punch. This helps stabilize your spine throughout the movement.
4. Unrack the Bar
Stand up to lift the bar off the squat rack. Step back carefully to avoid hitting the rack with your legs.
Set your feet in the desired squat stance and prepare for the descent.
5. Initiate the Squat
Hips Back: Begin by pushing your hips back, as if you’re sitting down in a chair.
Knees: Allow your knees to bend naturally, keeping them aligned with your toes. Do not let them cave inward.
6. Lower the Body
Continue lowering your body until your thighs are at least parallel to the ground. If your flexibility allows, you can go deeper (below parallel).
Keep your chest up and gaze forward to maintain a neutral spine position. Avoid rounding your back.
7. Pause at the Bottom
Hold for a brief moment at the bottom of the squat. This helps build stability and strength before ascending.
8. Return to Standing
Drive Through Your Heels: Begin pushing through your heels and midfoot to return to a standing position.
Knees and Hips: Extend your knees and hips simultaneously, keeping your chest lifted.
Exhale as you rise.
9. Finish the Lift
Stand tall at the top, squeezing your glutes. Avoid locking your knees; maintain a slight bend to protect your joints.
10. Re-Rack the Bar
Once completed, step forward carefully and place the bar back on the squat rack, ensuring it’s secure.
P.S. If you're unsure how to assess your squat form or would like personalized guidance, feel free to email me a video of your squat. I'll review it and provide you with tailored feedback to help you improve!
Step 3: Choose the Right Weight – Start Light and Progress Gradually
Now that your mobility and form are on point, it’s time to add weight. But here’s a surprising tip: adding a little weight can actually improve your squat form!
A moderate load can help stabilize your movement, giving you better control and making it easier to reach depth compared to squatting with just your body weight. The key is choosing the right amount and increasing gradually to avoid overloading your joints and muscles.
Why Weight Selection Matters
Starting with the right weight can make all the difference. Too much weight right out of the gate can throw off your form, while too little might not provide the stability you need to hit depth comfortably.
How to Find the Right Starting Weight
For beginners, a light dumbbell in a goblet squat is perfect—it keeps the weight centered and helps you stay balanced. If you’re more experienced, try adding a barbell with just a few light plates.
The goal is to find a weight that feels challenging but doesn’t pull you out of position. Here’s how to test it:
Grab a light-to-moderate weight (10-20 pounds for a goblet squat, or an empty barbell for a back squat).
Perform a few reps, focusing on form, balance, a controlled tempo, and depth.
Increase the weight slightly each week if your form remains strong.
Progressive Overload: Gradual Increases for Long-Term Gains
When it comes to squats, slow and steady wins the race. Add weight in small increments (like 5-10 pounds) as you get stronger and more comfortable. This gradual approach not only helps prevent injuries but also allows your muscles and joints to adapt, keeping each rep smooth and pain-free.
Be conservative! If you start with 95 pounds and add 10 pounds every two weeks, you’ll be up to 115 pounds in four weeks, 135 pounds in eight weeks, and 155 pounds in twelve weeks. This gradual approach ensures that you build strength safely while maintaining proper form and minimizing the risk of injury.
P.S. If you’re new to squats or working on refining your form, starting with a goblet squat to a box is an excellent option. This variation helps you control your depth, ensures stability, and allows you to focus on technique without the pressure of full range squatting.
I use this exercise every day with my patients in the physical therapy clinic as well as with many of my online clients. Here’s how to do it and progress logically from here:
Goblet Squat to a Box
How to Perform:
Hold a dumbbell or kettlebell close to your chest with both hands.
Stand in front of a box or bench that’s about knee height or slightly lower.
With your feet shoulder-width apart, squat down slowly, aiming to tap the box lightly with your glutes before standing back up. This box will act as a depth guide and give you a point of stability.
Keep your chest up, core tight, and focus on pushing through your heels as you rise.
Common Mistakes And FAQs
Congratulations! You’re now armed with a solid roadmap to achieving pain-free squats.
By focusing on mobility, perfecting your form, and selecting the right weight, you’ll not only avoid discomfort but also unlock the incredible benefits that squats offer.
As you embark on your squat journey, here are a few additional tips, common mistakes to watch out for, and frequently asked questions to help you feel confident and prepared:
Common Mistakes to Avoid
Rounding Your Back: Keep your spine neutral throughout the movement. If you find yourself rounding your back, it may be a sign you need to lighten the load or work on your mobility.
Not Engaging Your Core: A strong core is vital for maintaining stability. Focus on tightening your core muscles before you squat to support your lower back.
Heels Coming Off the Ground: If your heels lift during your squat, it could indicate tight calves or ankles. Work on mobility exercises for those areas and ensure your weight is distributed evenly through your feet.
Squatting Too Deep Too Soon: While depth is important, prioritize form over how low you go. If you can’t maintain your form, don’t push it; stick to a comfortable range of motion until you build more strength and flexibility.
FAQs About Pain-Free Squats
Q: How deep should I squat?
A: Aim for a depth where you can maintain good form. Ideally, your thighs should be parallel to the ground or lower, but if that causes pain or discomfort, start higher and gradually increase depth as you build strength.
Q: What if I feel pain while squatting?
A: Don’t panic, but listen to your body and troubleshoot. Pain is your body’s way of signaling that something isn’t right. Reassess your form, check your mobility, and consult a coach or physical therapist (hit me up any time!) if the pain persists.
Q: How often should I squat?
A: You can squat 2-3 times a week as part of your regular strength training routine. Ensure you allow for recovery and balance your squat workouts with other movements to avoid overuse injuries.
Q: Can I do squats with an injury?
A: It depends on the injury. Always consult with a healthcare professional or physical therapist to determine if squats are safe for your specific situation. Modifications or alternative exercises may be recommended.
Final Thoughts On Pain Free Squats
As you incorporate these steps into your routine, be patient with yourself. It takes time to build strength and confidence, so celebrate small victories along the way!
And if you ever feel stuck or want to refine your technique even further, don’t hesitate to apply for personalized coaching.
With these tools in your arsenal, you’re set to master squats—no pain, just progress. So, get out there, embrace the challenge, and enjoy the journey to strong legs and pain-free knees!
Best,
John
P.S. Kelly made the spookiest pumpkin!
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