General information only, not medical advice. Pain that is sharp, sudden or lingering needs a professional opinion.
Squats load the knee deeply under weight, so they tend to expose problems quickly. If your knees complain when you squat, the cause is often one of a short list.
Common reasons knees hurt during squats
- Kneecap irritation (patellofemoral pain). A dull ache around or behind the kneecap, worse at the bottom of the squat or with stairs. See our guide to runner's knee vs jumper's knee.
- Tendon overuse. Tenderness just below the kneecap that shows up after repeated loaded sessions.
- Too much, too soon. Adding weight, depth or sessions faster than the body adapts.
- Tight muscles or limited mobility in the ankles, hips, quads or hamstrings, which changes how the knee tracks.
- A meniscus or ligament problem. Catching, locking, giving way or swelling are warning signs. Read our knee pain location chart for the clues.
Squat form checks worth trying
- Foot position. Find a stance width and toe angle that feels natural; there is no one perfect stance for everyone.
- Knees follow toes. Let the knees track in the same direction as the toes instead of collapsing inward.
- Depth you can control. If pain starts at a certain depth, work above it and build range gradually.
- Tempo. Slow, controlled reps are easier to monitor than bouncing out of the bottom.
- Weight. Drop the load and see if pain changes. If it is gone with lighter weight, the progression may simply have been too fast.
Warm up first
Cold joints and muscles feel stiffer. Our knee warm-up guide has a simple routine.
When to stop and get checked
- Sharp pain, or pain that lingers after you stop
- Swelling, warmth or redness
- Locking, catching or giving way
- Pain that keeps getting worse over a few sessions
Where a knee sleeve fits in
Many lifters wear a sleeve for squats for the warmth and snug feel. Banner Health notes that people use sleeves for extra support in running, weightlifting and squats, but also stresses that a sleeve is only one small part of recovery and should be paired with a proper diagnosis if you are injured (Banner Health).
Bomae Adjustable Knee Compression Sleeve
Want a sleeve you can set to your own comfort level on leg day? The Bomae sleeve has an adjustable dial, so you decide how snug it feels.
- Adjustable dial to set the compression yourself
- Spring support system and silicone shock-absorbing pad
- Breathable knitted nylon and spandex for training sessions
- Sizes M–XXL by body weight, white or black, left or right leg
- Flat $5.99 shipping, 5–9 business days total, 30-day cover for damaged, faulty or wrong items
Shop the Bomae Knee Compression Sleeve →
Educational content only. Bomae products are not medical devices and are not intended to diagnose, treat or cure any condition.