Why Deep Squatting Is Good for Your Knees: The Key to Lifelong Knee Health

Why Deep Squatting Is Good for Your Knees: The Key to Lifelong Knee Health

When it comes to exercise and joint health, deep squatting is often misunderstood and even feared by many people. There’s a common misconception that deep squats are bad for your knees and can lead to injury or long-term damage. However, the truth is quite the opposite. Deep squatting, when done correctly, can be highly beneficial for knee health and maintaining this ability throughout your life is crucial for overall joint function and mobility. In this blog, we’ll explore why deep squatting is good for your knees and why you should strive to maintain this movement as part of your fitness routine.

Introduction

The ability to perform a deep squat is a fundamental movement pattern that humans have utilized for centuries. From sitting in a squat position while working to using it for resting, the deep squat has been integral to human function. However, in modern times, due to sedentary lifestyles and improper exercise habits, many people have lost the ability to squat deeply, leading to increased knee problems and reduced mobility. Understanding the benefits of deep squatting and incorporating it into your routine can significantly improve your knee health and overall quality of life.

Deep Squatting Strengthens the Knee Joint

One of the primary benefits of deep squatting is that it strengthens the muscles, tendons, and ligaments surrounding the knee joint. When you squat deeply, you engage the quadriceps, hamstrings, glutes, and calves, all of which play a crucial role in stabilizing and protecting the knee. By regularly performing deep squats, you enhance the strength and resilience of these supporting muscles, which in turn helps to protect the knee from injury and degeneration. The deeper range of motion also ensures that you are building strength at the end ranges, which is often where injuries occur.

Enhances Joint Mobility and Flexibility

Deep squatting requires and promotes full range of motion in the hips, knees, and ankles. This movement helps to maintain and improve joint mobility and flexibility, which are critical for overall knee health. As we age, joint mobility naturally decreases, leading to stiffness and a greater risk of injury. By incorporating deep squats into your exercise routine, you keep the knee joint well-lubricated and ensure that it moves smoothly through its full range of motion, reducing the likelihood of stiffness and maintaining flexibility.

Promotes Proper Alignment and Posture

A deep squat, when performed correctly, encourages proper alignment of the knee joint relative to the hips and ankles. This alignment is crucial for distributing load evenly across the joint, preventing excessive stress on any one area. Deep squats also promote better posture and core engagement, which further supports the spine and reduces strain on the knees. By practicing deep squatting regularly, you train your body to maintain proper alignment and mechanics during everyday movements, which can prevent knee pain and dysfunction.

Helps Prevent Degenerative Conditions

Maintaining the ability to deep squat can help prevent degenerative conditions such as osteoarthritis. Deep squatting stimulates the production of synovial fluid, which lubricates the knee joint and nourishes the cartilage, keeping it healthy and functional. By regularly moving through a full range of motion, you ensure that your knees remain healthy and resilient, reducing the risk of developing degenerative joint diseases as you age.

Functional Movement and Independence

Functional Movement and Independence

Deep squatting is a fundamental movement that is crucial for functional independence. Activities such as getting up from a chair, picking up objects from the floor, or even playing with children require the ability to squat deeply. Maintaining this ability throughout your life ensures that you can continue to perform these activities without assistance, preserving your independence and quality of life. Furthermore, the ability to deep squat can be an indicator of overall health and mobility, particularly in older adults.

FAQ Section

Frequently Asked Questions:

Isn’t deep squatting bad for the knees?

A: No, deep squatting is not inherently bad for the knees. When performed with proper form and technique, deep squatting strengthens the muscles and tissues around the knee, enhances joint mobility, and promotes overall knee health. The key is to ensure that your knees are aligned with your toes and that you are not experiencing pain during the movement.

How can I safely incorporate deep squatting into my routine?

A: Start by focusing on your form and gradually increasing the depth of your squat. If you’re new to deep squatting, consider starting with bodyweight squats or using a support like a chair or TRX straps to help you maintain balance. Pay attention to your alignment, keep your core engaged, and ensure that your knees track over your toes. As you become more comfortable, you can add resistance through weights or incorporate deep squats into your functional training routine.

What if I experience knee pain during deep squats?

A: If you experience knee pain during deep squats, it’s important to assess your form and ensure that you’re not putting undue stress on the joint. Focus on maintaining proper alignment, avoid letting your knees collapse inward, and consider reducing the depth of your squat until you can perform the movement without pain. Additionally, strengthening the muscles around the knee, particularly the quadriceps and glutes, can help alleviate pain and improve your ability to squat deeply. If pain persists, it’s advisable to consult with a physical therapist who can provide personalized guidance and address any underlying issues.

Conclusion and Call-To-Action

In conclusion, deep squatting is not only safe for your knees but also highly beneficial for maintaining knee health and overall mobility throughout your life. By incorporating deep squats into your routine, you can strengthen the muscles around the knee, enhance joint mobility, promote proper alignment, and prevent degenerative conditions. If you’ve been avoiding deep squats out of fear for your knees, it’s time to rethink your approach and embrace this powerful movement. Remember, maintaining the ability to deep squat is key to preserving your independence, functional movement, and overall quality of life as you age. If you’re unsure where to start or need personalized guidance, consider reaching out to a physical therapist who can help you safely incorporate deep squatting into your fitness routine.

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Author

Dr. Cameron Moore

PT, DPT, FAAOMPT, CSCS, Dip. Osteopractic

Helping active people STAY active

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Dr. Kelsey Houston
PT, DPT, CERT. CN

Dr. Kelsey Houston is a dedicated and skilled physical therapist with a passion for promoting health and wellness. Originally from Damascus, OR, she pursued her graduate education in Arizona, earning a Doctor of Physical Therapy degree from Franklin Pierce University. Throughout her academic career, she honed a strong foundation in evidence-based clinical practice, patient-centered care, and rehabilitation techniques.

Dr. Houston also brings a background in athletics, particularly competitive soccer, which has fueled her dedication to sports rehabilitation and orthopedics. She earned a degree in Clinical Health Sciences from Portland State University, further deepening her knowledge of the human body and its movement mechanics. Her clinical experience spans a wide variety of settings, including outpatient clinics, hospitals, and rehabilitation centers, where she has worked with patients of all ages and backgrounds.

With a particular focus on orthopedics and sports rehabilitation, Dr. Houston is committed to helping patients recover from injuries, manage chronic conditions, and return to active lifestyles. She takes a patient-centered approach, using her expertise to help individuals improve their quality of life.

Outside of her professional work, Dr. Houston values maintaining an active lifestyle and enjoys hiking, running, and spending time with friends and family.

Dr. Kelseys Credentials 

  • Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Certified Dry Needling (Cert. DN)

Dr. Khristian McGinley, PT, DPT Cert. DN

therapy in pregnancy

Dr. Khristian McGinley, physical therapist, grew up here in Phoenix, as a competitive softball player with a longtime passion for health and wellness. After sustaining an elbow injury in high school and attending PT herself, she knew that she wanted to pursue a career helping people recover from injuries and getting back to doing what they love. She eventually received her B.S in Nutritional Sciences from the University of Arizona in 2013, then earned her Doctorate in Physical Therapy from Franklin Pierce University in 2017.

Dr. McGinley began her career with a passion in pediatrics and orthopedics, undergoing coursework to treat diagnoses such as torticollis, developmental delay, and toe walking. She also became certified in Dry Needling in 2017, and since then has been additionally trained in Dry Needling for Pelvic Rehabilitation. After the challenging birth of her first child, she developed a passion for treating the pregnant and postpartum population. She became specialty training in Pelvic Floor Rehabilitation in 2021 and since then has focused her practice on helping moms achieve pain free pregnancy, peaceful childbirth, and complete postpartum recovery. She specializes in diagnoses such as urinary incontinence, diastases recti, pelvic organ prolapse, and pelvic pain.

Outside of the clinic, Dr. McGinley enjoys hiking, running, camping, weight lifting, and playing slow pitch softball. She loves spending as much time as she can outside with her husband and two children.

Dr. Khristian McGinley’s Credentials:

  • ​Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Certified Dry Needling (Cert. DN)
  • Specialty-trained in Pelvic Floor Therapy

Renée Ruchala - CSCS

Renée Ruchala, Strength and Conditioning Specialist grew up in Chicago, IL. Growing up as a dancer, she developed a deep passion for fitness, sports, and health. After hitting a plateau in her ballet, she realized the benefits of strength training for dancers and all athletes. She knew she wanted to pursue a career in coaching athletes. 


She earned her Bachelor’s degree in Exercise Science from Grand Canyon University in 2023. Renée was a sports performance intern at the University of Utah, Arizona State University, and Grand Canyon University. She worked alongside collegiate strength and conditioning coaches with both men’s and women’s Olympic sports teams in the weight room. 


In addition to sports performance, Renée is also a professional dancer with the Arizona Rattlers Indoor Football Team and a Coach at F45 Training GSQ.


Renée’s Certifications:

  • Certified Strengthen and Condition Specialist (CSCS) 

Dr. Cameron Moore, PT, DPT, FAAOMPT, CSCS, Dip. Osteopractic

skilled thrapist

Dr. Cameron Moore, physical therapist and co-owner, has always been very active with sports and activities starting with competitive motocross racing up to a semi-professional level and being a scholarship athlete in track and field competing at the division 1 level in college at Eastern Washington University in the triple jump. Cameron became interested in the profession of physical therapy after having knee surgery in high school and seeing the inter-workings of the profession. He pursued his bachelors degree in Exercise Science before moving to Phoenix to earn his Doctor of Physical Therapy (DPT) from Franklin Pierce University.

He then began specialization courses for spinal manipulation (Spinal Manipulation Institute) and dry needling (Dry Needling Institute). This lead Cameron in to becoming a Fellow of the American Academy of Manual Physical Therapist (FAAOMPT) through the American Academy of Manipulative Therapy (AAMT) and earned a Diploma of Osteopractic®, a distinction and training that only a small percentage of physical therapist have completed.

Dr. Moore continues to be very involved with motocross riding, Crossfit®, Olympic weight lifting, running and an overall active lifestyle with his Wife (Michelle) and their Vizsla (Parker).

Dr. Cameron Moore’s Credentials

  • Doctor of Physical Therapy (DPT)
  • Certified in Dry Needling (Cert DN)
  • Certified in Spinal Manipulation (Cert SMT)
  • Certified Strength and Conditioning Specialist (CSCS)
  • Diploma in Osteopractic® (Dip Osteopractic)
  • Fellow Of The American Academy Of Manual Physical Therapist (FAAOMPT)
  • American Academy of Manipulative Therapy Fellow (AAMT)
  • Crossfit® Level 1 Certified (CF-L1)
  • Crossfit® Mobility Certified
  • USA Track and Field Level 1 Coach

Dr. Michelle Moore, PT, DPT FAAOMPT, Dip. Osteopractic

weightlifting in physical therapy

Dr. Michelle Moore, physical therapist and co-owner, grew up as a competitive gymnast and developed a passion for healthy living from a young age. Her collegiate studies in Health Education at the University of Wisconsin-La Crosse and athletic background influenced her to combine her passions and pursue a career in physical therapy. She earned a Doctorate in Physical Therapy from Franklin Pierce University in 2013.

Dr. Moore continued her educational pathway through the American Academy of Manipulative Therapy where she earned her Diploma Osteopractic® (Dip. Osteopractic) and became Certified in Dry Needling (Cert. DN), and Spinal Manipulative Therapy (Cert. SMT). From 2016-2017 Dr. Moore completed the rigorous coursework to become a Fellow of the American Academy of Orthopedic Manual Physical Therapy (FAAOMPT), a distinction held by only a fraction of the profession.

Dr. Moore’s special interests include treating active individuals and returning them to the activities that they love. In her spare time she enjoys Crossfit®, Olympic Weightlifting, mountain biking, hiking, and traveling with her husband, Cameron, and dog, Parker.

Dr. Michelle Moore’s Credentials:

  • ​Physical Therapist (PT)
  • Doctor of Physical Therapy (DPT)
  • Fellow of American Academy of Orthopedic Manual Physical Therapists (FAAOMPT)
  • Diploma in Osteopractic® (Dip. Osteopractic)
  • Certified Dry Needling (Cert. DN)
  • Certified Spinal Manipulative Therapy (Cert. SMT)
  • Crossfit® Mobility Certified