Knee problems are common when it comes to squats. And it’s no fun to have knee pain. But, that doesn’t have to keep you from working out or doing lower body exercises because you have options. Today lets go over the top three options.
1. Chair Squat
- Gives something to squat down to
- The chair squat gives you something to aim for. It gives some support. Like a friend that’s always there to catch you! You don’t have to worry about falling when you are the descending phase of the squat. If you struggle with knee pain in squats, make friends with your chair and it’ll be there to catch you!
2. Goblet Squat
- Keeps you upright and helps you avoid leaning over
- The weight in the goblet squat is not about building muscle. Not for this exercise. The point of the weight for this exercise is to act as a counterbalance. It’s a ballast keeping your ship steady. It keeps you upright and from leaning over too much.
3. Wall Squat/Wall Sit
- Reduces pressure on knees by having something to brace against
- Pressure on the knees is a big deal with squats for those with knee problems. A great option to help reduce the pressure is to use a wall as a brace. Leaning against the wall gives the extra support and stability you need.
- Add a ball to help roll
- A ball can help you roll up and down the wall easier.
- Or slide without a ball
- Or, if you are able or don’t have a ball available you can simply slide up and down the wall.
- Or just do isometric wall sits
- Another option is to do isometric wall sits. In this variation you simply place your back against the wall and lower down into a seated-like position. Then hold this position for 30-60 seconds. Be sure to remember all the good form cues from regular squats!
Don’t let knee discomfort stop you from working your lower body. These are good options that reduce the pressure on the knees and helps avoid discomfort. Give these a try and see how they work!