How To Do Squats And Lunges Without Killing Your Knees

How To Do Squats And Lunges Without Killing Your Knees

We all want a perfect butt. And in order to achieve a firm behind, you have to spend a lot of time doing squats and lunges. However, doing squats and lunges might bring you knee pain if done incorrectly.

You don't have to go through that at all though! Avoiding knee pain during lower body exercises is all about the correct posture and execution.

Here's how you can avoid killing your knees when doing squats and lunges:


Step sideways and keep your feet in line with your shoulders. The key with this is to make sure that your knees are aligned with your feet. Your knees shouldn't be pushed too much forward nor should it be off to the sides. Lower down your upper body and stick you butt out as far as you can to execute an almost 90 degree angle on your knees.

You have to make sure to lower your butt only as far as you can then bring your upper body to starting position. Lastly, do squats slowly but surely. People tend to do it wrongly if they're doing it fast so we recommend that you go at your own pace.


We would best recommend a stationary lunge to train yourself in doing lunges without hurting your knees. Bring your left or right foot forward - not too much else it would be more harmful than helpful. Just step onto where you feel that your knees would be at a 90 degree angle once you go down.

The key to a proper lunge is to bring your body down and not forward or backward. If you feel that you're doing it forward or backward, then you're doing it wrong. You can adjust your step accordingly if you feel it's bringing pain to your knees. Lift your body up and that's your first count. You can go ahead and do moving lunges once you get the hang of how far to step.

Remember that with these exercises, always keep your spine straight and your head held high. You wouldn't want to have a back pain along with knee pain after a workout.

Hope that helps with your squats and lunges!