If squatting hurts your knees it’s probably because you’re making your knees do more of the work than the hips.Learning how to use your hips during a squat can make the movement more joint-friendly.
Box squats can do that.
Box squats can also help you find the proper depth with short changing your range of motion.
Some people will say squatting past 90 degrees is dangerous and bad on the knees, that’s bull*hit Squatting through a full range of motion is will actually make them healthier, and more durable.
Here’s how to do it:
1) Start with a box that can be adjusted depending on your body type, make sure it’s or slightly below 90 degrees. Ideally the crease of the hip should be below the top of the knee.
2) Perform the move without weight first. Stand in front of the box with your feet slightly wider than hip-width apart.
3) Your toes should be pointed out at 15 to 30 degrees.
4) Begin your squat by breaking with your hips. Sit back while simultaneously pushing your knees out only to the point where your knee cap tracks over the second or third toe. Shins should remain slightly vertical.
5) Touch the box with your butt, try not to relax at the bottom.
6) Come back up to a standing position, squeezing your glutes at the top.
If you want to learn:
-How to decrease risk of injury while maintaining progress.
-How to safely train around injury.
-Exercises to help improve durability and ward off pain and injury.