"Why do my knees hurt when I squat?!"
Knee Pain In Your Squat... Check Out How To Fix It .....
🚨 "Why do my knees hurt when I squat?!"
We hear it all the time. You’re doing your squats, trying to strengthen and tone — and instead of feeling the burn in your glutes, you're wincing from knee pain. 😩
But don’t worry — it’s not because squats are bad. You just need a few smart tweaks (and the right muscles firing!) to get it feeling right.
💡 Today on Ask Active Mum, we’re talking how to squat without knee pain — featuring our lovely mum Jorlee, who’s been feeling that all-too-familiar twinge every time she squats or lunges.
👣 The Usual Squat Mistake
Most people step wide, turn their toes out, and squat down and forward — which often sends pressure straight into the knees.
And here’s the kicker — it’s not just about foot position or technique...
It’s about muscle activation.
After pregnancy, birth, or even long periods of inactivity, many mums lose the connection to their glutes, core, and stabilisers.
When those muscles aren’t firing properly, your body compensates — and guess who takes the load? Your knees. 😬
✅ 4 Simple Fixes for Knee Pain in Squats:
1. Narrow your stance & turn your toes forward
Bring those feet in slightly and align them more straight ahead. This encourages proper joint alignment from hips to ankles.
2. Get the right muscles working
We want the glute med (side booty), core, and hamstrings doing their job — not your knees. If they’re “asleep,” your form will suffer and pain will creep in.
3. Dig those heels in
Shifting the weight into your heels helps fire up the glutes and unload the knees.
4. Add a happy ball between your knees
A soft ball or cushion between the knees keeps them tracking forward, activates inner thighs and glutes, and stabilises the whole movement.
💥 The result? Jorlee went from painful squats to zero knee pain in minutes — simply by adjusting her stance, form, and focus.
🎥 Watch the full tutorial to see the step-by-step demo and learn exactly how to fix your squat form. If you're squatting with pain, this could be a game-changer for you too.
Because when the right muscles fire and you move well, squats become safe, strong, and totally pain-free. 🙌
If you want to enhance your workouts and body further, get started today with our $35 Starter Pack – the perfect way to explore how we can support you 👉 https://www.activemum.com.au/starterpack ✨
Or, if you’re not quite sure where to begin, leave us an enquiry. We’ll take the time to learn about you, your body, and what you need so we can guide you in the best possible way. 👉 https://www.activemum.com.au/contact
Take care,
Julie