How to Make Front Squats Not Hurt

Squats are a powerful tool in your toning arsenal, but improper form can wreak havoc on the knees and back. If you continue doing squats after they hurt, you can end up with painful injuries that can undermine your physical fitness and even make it impossible to continue doing squats. If you think you might have injured yourself already, talk to your doctor before trying squats again.

Things You'll Need

  • Weightlifting belt
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Instructions

    • 1

      Do squats for a week or two without any weights at all. If you're already using weights, try lowering the amount of weight. ExRx recommends that squatters base the weight they lift on their own weight and experience level. For example, female beginners with no previous training who weigh less than 150 pounds should squat between 45 and 65 pounds. Male novices under 200 pounds should start with 80 to 125 pounds. Consider lowering the weight even more if squats continue to be painful.

    • 2

      Keep your back straight as you squat down. It can be tempting to round your back as you squat, but this overcompensates for weakness in your legs and can contribute to back pain. Ensure your knees are at least shoulder-width apart because this makes it harder for you to compensate for leg weaknesses by using your back.

    • 3

      Keep your knees at a safe height. Squatting all the way to the ground can cause extreme strain in your knees, leading to injuries. Your knees should not extend out over your feet, and if they begin to shake or buckle, you've squatted down too far. If you have a history of knee problems, talk to your doctor before doing squats.

    • 4

      Use the right muscles to squat. Your abs should help stabilize your movements, and pushing your stomach out can help you practice correct posture. A weightlifting belt can also help. As you squat down, tighten your upper back. Doing so helps protect your lower back and ensures you maintain proper form as the squat becomes more challenging.