If squatting hurts your knees when you’re training or working out, more than likely…you’re not doing them right. There are a few schools of thought, but here’s my opinion on the matter: Squatting below parallel is the best way to squat for exercise. If you can’t squat below parallel and under control, you need to improve your squatting pattern before you start adding weight. It doesn’t make sense to, in Gray Cook’s words, “put fitness on top of dysfunction.” In other words, increase your joint mobility and muscle flexibility until you’re able to drop down into a deep squat. 

Why you should squat below parallel

• Takes stress off of your knees and places it on to the muscles of your hips which are much larger and much more capable of handling loads (1)
• Recruits your hamstrings which provide knee stability, squatting above parallel does not provide adequate hamstring recruitment
• Uses more muscle mass: If you’re trying to get bigger and stronger you need to use more muscle, squatting deep provides that. If you’re trying to burn fat, using more muscle burns more calories!

Why can’t I just use the knee extension machine or the Smith machine?

The knee extension machine locks your upper leg (femur) into place and forces your lower leg to move through a fixed range of motion. First of all, our bodies were not designed to work that way, and thus not providing a functional purpose. Second, this fixed range of motion produces an incredible amount of shear force (2) through the knee joint and because muscles are working in isolation your surrounding muscles are not providing the necessary support for the knee. 

The Smith machine or the “squat rack” that moves on fixed runners, is also a bad idea for not only your knees, but your entire body (3). The Smith machine also moves in a fixed pattern, not allowing your body to move the way it was designed. It does not allow you to flex your hips properly and contributes to a wacky looking squat. It also gives individuals a false sense of strength because you’re able to load the bar up much more than on a regular Olympic style bar or with dumbbells. Don’t kid yourself when it comes to strength training, and don’t let ego get in the way of being safe. 

Jaison

1. Stance width and bar load effects on leg muscle activity during the parallel squat. McCaw ST; Melrose DR Med Sci Sports Exerc, 31(3):428-36 1999 Mar

2. An analytical model of the knee for estimation of internal forces during exercise. Zheng N; Fleisig GS; Escamilla RF; Barrentine SW, J Biomech, 31(10):963-7 1998 Oct

3. 24 Phys Ther 1995 Feb;75(2):133-44 Neuromuscular coordination of squat lifting, II: Individual differences. Scholz JP, McMillan AG

Jaison Naiker is a personal trainer in the Seattle area. If you're interested in reaching your goals and getting REAL RESULTS from your fitness and strength program, contact him right away!

Jaison has blogged 34 posts here.