If you experience knee squat pain every time you lower into a squat, you're not alone. One of the most common reasons people ask, "Why does my knee hurt when I squat?" is because their knees begin collapsing inward during the movement. This issue, often called knee valgus, places extra stress on the knee joint and can lead to pain, poor performance, and even injury if it's left uncorrected.
The good news? In many cases, the problem doesn't actually start at the knee.
If your knee hurts when you squat, take a look at your movement. Do your knees drift toward each other as you lower into the squat or when you begin standing back up—especially with heavier weight?
This inward collapse is often caused by weakness in a muscle on the outside of your hip called the gluteus medius.
The gluteus medius plays a critical role in stabilizing your pelvis and controlling your leg position during movement. When it's weak, your knee has a much harder time staying aligned over your foot, allowing it to cave inward. Over time, this abnormal movement pattern increases stress on the knee and can contribute to discomfort during squats, lunges, running, and other lower-body exercises.
One of the most effective ways to reduce knee squat pain is by strengthening the gluteus medius.
This muscle helps:
The exercise below is one of our favorite ways to activate the glute medius because you'll usually feel it working almost immediately.
Lie on your side and support yourself on your forearm.
Before you begin:
Proper positioning is essential for targeting the correct muscle.
Slowly roll onto the front edge of your bottom knee while keeping your back straight.
Avoid leaning forward or lifting your body toward your head. Instead, think about sitting your hips back while maintaining a neutral spine.
If you're positioned correctly, you should already begin feeling the glute on the bottom side working.
Without changing your posture, slowly lift your top leg.
Hold the position for five seconds, then slowly lower it back down while maintaining your body position. Don't collapse between repetitions.
Repeat for several controlled repetitions.
This is one of the most important parts.
You should feel a strong burn in the back and outside of your hip, where the gluteus medius is located.
If you primarily feel the exercise in the front of your hip, adjust your position before continuing. A slight change in body angle often makes a huge difference.
Remember:
When performed correctly, this exercise quickly activates the muscles responsible for keeping your knees from collapsing inward.
Weak hips aren't the only possible cause.
If you have flat feet, they may also contribute to your knees collapsing inward during a squat. Poor foot stability changes the way forces travel up your leg, often leading to altered knee mechanics.
Improving both foot stability and hip strength can make a significant difference in reducing knee pain and improving squat performance.
If your knee hurts when you squat despite improving your form and strengthening your hips, it's worth getting evaluated by a movement specialist.
Persistent knee squat pain may be caused by:
A thorough assessment can identify the root cause and help you return to lifting safely.
At Empower Health + Performance, we help active adults, athletes, and fitness enthusiasts identify the true cause of movement-related pain. Whether you're dealing with knee pain during squats, sports injuries, or mobility limitations, our team can create a personalized treatment plan to help you move better and perform at your best.
Don't let knee squat pain keep you out of the gym. Schedule an evaluation today and let us help you get back to pain-free movement.
Keep Moving!
