# Fix Knee Pain When Squatting! [Best Home Exercises]

Source: https://www.youtube.com/watch?v=9R4s8ThEC88
Recap page: https://rapidrecap.app/video/9R4s8ThEC88
Generated: 2025-12-18T13:34:51.203+00:00

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## Quick Overview

The video provides exercises to fix knee pain during squats by addressing mechanical issues like knees tracking too far over the toes and weak hip stabilizers, primarily through glute activation exercises like Hip Bridges, Single Leg Bridges, Modified Side Planks, Modified Star Planks, Heel Touches, and Banded Squats, all performed for 3 sets of 10-20 repetitions or 20-30 seconds.

**Key Points:**
- Knee pain during squats is often caused by the knees traveling too far forward over the toes, placing excessive pressure on the knee joint, and weakness in the lateral hip stabilizers (gluteus medius).
- Exercise 1, Hip Bridges (15-20 reps, 3 sets), strengthens the gluteus maximus and medius to improve hip extension control.
- Exercise 2, Single Leg Bridges (15-20 reps per leg, 3 sets), increases the challenge on the glutes for better hip stability.
- Exercise 3, Modified Side Plank (10-15 reps per side, 3 sets), targets the gluteus medius and obliques by requiring hip abduction while maintaining a plank position.
- Exercise 4, Modified Star Plank (10-15 reps per side, 3 sets), progresses the side plank by adding hip abduction with the top leg while maintaining the side plank.
- Exercise 7, Heel Touches (10-15 reps per side, 3 sets), performed standing on a step, trains the hip hinge pattern to engage the glutes and keep the knee behind the toe.
- Exercise 9, Box Squat (10 reps, 3 sets), uses a chair to teach proper hip hinging mechanics, ensuring the weight stays through the heels and glutes, not the knees.

![Screenshot at 00:03: A demonstration of the incorrect squat form where the knees track too far forward over the toes, which the video identifies as a primary cause of knee pain during the squat movement.](https://ss.rapidrecap.app/screens/9R4s8ThEC88/00-00-03.png)

**Context:** Doctor Jared Beckstrand, PT, DPT, explains that knee pain during squats, whether during lifting or simple actions like standing up, is frequently due to mechanical errors and underlying muscle weakness. The video outlines a series of strengthening and technical exercises designed to correct these issues, focusing on activating the glutes (gluteus maximus and medius) and teaching a proper hip hinge pattern to relieve excessive anterior knee pressure.

## Detailed Analysis

Doctor Jared Beckstrand, DPT, addresses knee pain during squats, identifying two main mechanical issues: knees moving too far forward over the toes (placing excessive pressure on the knee joint) and weak lateral hip stabilizers (gluteus medius). He presents a sequence of nine exercises to correct these issues, starting with glute activation and progressing to movement pattern training. The first exercise is the Hip Bridge (15-20 reps, 3 sets) to activate the gluteus maximus. This progresses to the Single Leg Bridge (15-20 reps per leg, 3 sets) for increased unilateral strength. Next, side stability is targeted with the Modified Side Plank (10-15 reps per side, 3 sets), which emphasizes the gluteus medius and obliques. This is advanced to the Modified Star Plank (10-15 reps per side, 3 sets) by adding hip abduction with the top leg. For dynamic control, the Heel Touches (10-15 reps per side, 3 sets) are introduced, using a step to emphasize a hip hinge movement where the glutes drive the return to standing, keeping the knee behind the toe. Finally, the Box Squat (10 reps, 3 sets) is demonstrated, using a chair to ensure the lifter hinges at the hips first, keeping weight through the heels and preventing the knees from collapsing inward (Genu Valgus), which is a common error leading to pain. The doctor emphasizes that most patients respond well to these exercises focusing on glute and hip stabilizer activation.

### Common Causes of Knee Pain

- Knees moving too far forward over toes during squats
- Weak lateral hip stabilizers (Gluteus Medius)

### Exercise 1

- Hip Bridges: 15-20 reps, 3 sets
- Focus on contracting glutes and lifting hips toward the ceiling.

### Exercise 2

- Single Leg Bridges: 15-20 reps per leg, 3 sets
- Progresses glute strength while maintaining hip levelness.

### Exercise 3

- Modified Side Plank: 10-15 reps per side, 3 sets
- Targets gluteus medius and obliques; supported by the elbow and bent lower knee.

### Exercise 4

- Modified Star Plank: 10-15 reps per side, 3 sets
- Advanced side plank involving hip abduction of the top leg (knee bent).

### Exercise 7

- Heel Touches: 10-15 reps per side, 3 sets
- Performed standing on a step; emphasizes hip hinge, keeping the knee behind the toe and driving motion with the glutes.

### Exercise 8

- Hip Hinge (Wall Drill): Hinge at the hips until the butt touches the wall, keeping the knees slightly bent, then use glutes to return upright; avoids excessive knee flexion.

### Exercise 9

- Box Squat: 10 reps, 3 sets
- Use a chair to ensure proper hip hinge; squat until the butt just touches the chair, keeping weight in the heels and preventing knee collapse (Genu Valgus).

### Exercise 10

- Banded Squats: 10-12 reps, 3 sets
- Place a resistance band above the knees and actively push knees out against the band during the squat to engage hip abductors.

![Screenshot at 00:03: Demonstration of the incorrect squat form where the knees move too far forward over the toes, indicating excessive anterior knee loading.](https://ss.rapidrecap.app/screens/9R4s8ThEC88/00-00-03.png)
![Screenshot at 00:45: Visual representation showing the primary muscles overloaded in the incorrect squat form, specifically highlighting the quadriceps movement pattern.](https://ss.rapidrecap.app/screens/9R4s8ThEC88/00-00-45.png)
![Screenshot at 01:21: Illustration of Genu Valgus \(knees collapsing inward\) during the squat, which the exercises aim to correct by strengthening hip stabilizers.](https://ss.rapidrecap.app/screens/9R4s8ThEC88/00-01-21.png)
![Screenshot at 02:06: Demonstration of Exercise 1, Hip Bridges, focusing on glute contraction to lift the hips, a foundational movement for hip extension.](https://ss.rapidrecap.app/screens/9R4s8ThEC88/00-02-06.png)
![Screenshot at 05:25: Demonstration of Exercise 7, Heel Touches, showing the required hip hinge motion while balancing on one leg, emphasizing glute control.](https://ss.rapidrecap.app/screens/9R4s8ThEC88/00-05-25.png)