10 Squat Variations for Painful Knees (No More Pain!)

If you have knee pain when squatting...

This is the video you need.

Squats are VITAL to daily life. It isn't a movement you can simply avoid. Especially if you stand up from a chair, get in/out of the car and go to the bathroom you are squatting. If you have knee pain when squatting, it could mean that you need to work on form or that you need more strength.

It is possible for knees to feel good when squatting, you just may need a different variation to get started! As a physical therapist and osteoarthritis specialist, Dr. Alyssa Kuhn shows the 10 squat variations she has used with patients with knee osteoarthritis, knee pain, patellofemoral pain syndrome and other knee conditions.

The squat variations can help you to build strength while being nice to to the knees. They are incredibly important for increasing thigh and quad strength as well as the hips and glutes.

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Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.

[wickedcabinboy]

In my 20s, long before the internet, I never imagined that near 70, I would be eagerly watching this video. But here I am, trying to get stronger and lose weight. And both knees reminding me that I'm not 25 anymore. You're doing us a great service. Thank you,

[mellowjammer]

I need you as my personal trainer. You have the best content (by far) for lower body exercises and therapy!

[patricia]

Alyssa, I just did your 45 minute walk with your in law grandmother. I am 63y and I just have to say, the video was Great, and you grandmother is AMAZING!!! 87y and TOTALLY Able to keep up!! She and You are So Inspirational!! Thank you! I couldn't find that video on my phone, so I thought I'd leave the comment here. Thank you. 🎉🎉🎉

[sharonpatry]

Wow, this is the first time I’ve done squats without knee pain. I thought it was just inevitable. Thank you!!!

[Delfin_Azul]

I can't thank you enough for this. I have knee pain with squats, and I really want to strengthen my legs. Thank you so much 💕

[BobGray]

Plenty of exercises to work on here to try and build up my leg strength and hopefully help me walk with less pain. Thanks Alyssa.

[rosarieramon]

Oh Alyssa, thank you for showing us these squat variations. I am having knee discomfort. I had physical therapy done and it helped a bit. My time ran out. My therapist gave me workouts to do at home. I will use some of your squats and be consistent with them. I come to the realization that being a senior I will need to do them happily ever after 😊

[lb]

I've been doing the modified single leg squat and I feel zero knee pain. I'm so happy!! Thank you thank you thank you.

[yvonneberrios]

You are just what I was looking for! I've always struggled with squats and not even in PT was I introduced to different ways of squatting. Thank you!

[carolinejohn]

AMAZING, INFORMATIVE, ENCOURAGING, AS ALWAYS !!! Thanks Alyssa

[mamtashrivastava]

Thanks for giving so many ways to do squat I can do sumo squat easily but will try others as well, thanks again for motivating our lazy souls.

[terihoward]

Thank you, Alyssa for all the video content. My goal is to travel more, and sometimes solo. I find that chair squats, the balance and strength building exercises have really helped me with my confidence to tackle walking thru airports and dealing with the dreaded child height toilets without the fear of being stopped by OA hip flareups. Being able to do some of your videos before sitting in a prolonged position on a flight with very limited space, has made my travel goal more possible...more comfortable. While I can walk up to a mile thru an airport, if need be, flareups do happen. So that is when I dig into your toolbox for movements that I can do on the spot to help ease pain. I'll take the progress I see for now, and I remain hopeful that building hip strength will improve my ability to increase my walking duration and joy of travel.

[bartrice]

Excellent video! Your information is so helpful and has helped me immensely! Thank you!

[bhanushivkumar]

Thank you so much for these exercises ❤ My knees feel better after doing this.

[SallyReid-kgvd]

The variations are so perfect for anyone learning to squat. Thank you!

[ChittarupaYoga]

I love the squat at the sink. That's wonderful.

[laurahapp]

Alyssa, I have been having some pain in my knees lately at 73. I am so fortunate to find your channel. I have been avoiding lunges and squats but just completed your video on squat variations. I took it easy but got through it and feel good. If I keep up with these, will my knees eventually become stronger? Thank you for your great exercises!

[cmbooks]

So appreciate this. I haven't been able to do squats without pain for many years. Thank you

[nellyrobertson]

Excellent video! Your sincerity in wanting to help your audience, shines in this video as it does in all your videos. Thank you so much for working so hard in putting this video together. By showing us these different variations, I now have confidence that I can find one that I'll be able to comfortably perform.

[miraclethankgod]

Hello thank you for the subject mentioned which is knee pain exercises. you re just ❤ for hitting my exactly need straight away
🤝💪💪