Do Squats Cause Hyperextension in the Knees?

Hyperextension of the knees occurs when the knee extends past normal from the straight position. The knee is normally straight from hip to ankle, but hyperextension causes the knee to flex in the opposite direction, causing debilitating pain and injury. This type of injury can have long-term effects. Strengthening exercises promoting the stability of the knee, including squats, can help prevent hyperextension of the knee, rather than cause injury when performed safely and correctly.

  1. Weak Hamstrings

    • Weak hamstrings can cause hyperextension of the knee. To prevent injury, balance quadriceps training with hamstring training. Exercises targeting the hamstrings can help reduce the risk of hyperextension in the knee. Good examples include the hamstring curl, the dead lift, and the seated leg press. Perform total leg exercises, or balance quadriceps exercises with hamstring exercises to reduce your risk of injury.

    Deep Squats

    • Deep squats can strengthen the knee and reduce the risk of hyperextension, not increase the risk. Hamstring activation during full squats is much greater than that of partial squats, reducing the risk of imbalance in the leg. Performing partial squats may increase the risk of hyperextension by reducing emphasis on the hamstrings, resulting in muscle imbalance. Dr. Mark Rippetoe, author of “Strong Enough,” states that the muscle groups that balance the knee are only exerted fully when a full or deep squat is performed.

    Stress Fractures

    • While squats may not increase the risk of hyperextension, it is possible that squats increase the risk of stress fracture, according to the North American Spine Society. Researchers conducting x-rays of 20 male athletes in their 20s discovered that squats performed under the guidance of a physical therapist can result in changes in the slope of the sacrum, and an increased risk of stress fractures. This risk remained even when proper form was used. The risk is increased among young athletes. While effective in strengthening the knee, the squat may be risky for the spine.

    Squat within Limits

    • To avoid injury and to reap the benefits of squatting without injury, use proper form and add resistance weights gradually. Many individuals attempt to place too much weight on the bar too soon, increasing the pressure on the spine. Performing squats with lighter weights can benefit the knees, reducing the risk of hyperextension. Some therapists recommend squats as a form of therapy for hyperextended knees, using minimal weights. If you are uncertain about how to perform a squat properly, seek assistance from a trained professional.