Why Do Squats Hurt? (And How to Fix the Problems)

"Whatever you do, work at it with all your heart, as working for the Lord, not for human masters." – Colossians 3:23

Squats are one of the most powerful exercises for building strength, endurance, and mobility. But what happens when they don’t feel right? If squats cause you pain instead of progress, you’re not alone. Many busy professionals struggle with discomfort in their knees, hips, or lower back while squatting, making it harder to stay consistent with fitness goals.

At Your Fitness Journey, we believe fitness should be effective, sustainable, and aligned with your lifestyle—not something that leaves you in pain. Let’s break down why squats hurt and how to fix the problem, so you can train smarter, not harder.

1. Are You Feeling Pain or Just Discomfort?

"No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace." – Hebrews 12:11

First, it's important to differentiate between muscle discomfort and actual pain. Squats should challenge you, but they shouldn’t cause sharp, stabbing, or lingering pain.

• Normal discomfort: Muscle fatigue, burning sensation, or slight soreness after training.
• Warning signs of pain: Sharp knee pain, lower back strain, or hip discomfort that lasts beyond the workout.

If you're experiencing true pain, don’t ignore it—your body is signaling that something needs to be corrected.

2. Common Squat Problems (and How to Fix Them)

Problem #1: Knee Pain

💡 Cause: Poor knee alignment, weak glutes, or excessive forward lean.
✅ Fix: Focus on pushing your knees out during squats and keeping your weight in your heels. Strengthen your glutes with hip thrusts and resistance band exercises.

Problem #2: Lower Back Pain

💡 Cause: Poor core engagement, rounding the spine, or excessive arching.
✅ Fix: Keep your core tight, chest lifted, and spine neutral. Engage your core with planks and dead bugs before squatting.

Problem #3: Hip Discomfort

💡 Cause: Limited hip mobility or poor squat stance.
✅ Fix: Experiment with a wider stance and open your toes slightly. Perform hip mobility drills before squatting.

Problem #4: Ankle Stiffness

💡 Cause: Limited ankle flexibility prevents full range of motion.
✅ Fix: Stretch your calves and ankles daily and try elevating your heels slightly while squatting.

3. The Right Way to Approach Squats: A Faith-Based Perspective

"Do you not know that your bodies are temples of the Holy Spirit?" – 1 Corinthians 6:19

Your fitness journey is not just about getting stronger—it’s about stewardship over your health. Squats, like any movement, should build you up, not break you down. If you're struggling with pain, take a step back and make adjustments instead of pushing through and risking injury.

Practical Tips for Pain-Free Squats

✅ Warm up properly before training.
✅ Strengthen weak areas (glutes, core, and mobility).
✅ Focus on form over weight.
✅ Listen to your body and rest when needed.

The Verdict: Squats Should Challenge, Not Hurt

If squats cause you pain, it’s a sign to make adjustments—not to quit. With the right approach, you can train smarter, avoid injury, and see lasting results.

"A wise man is full of strength, and a man of knowledge enhances his might." – Proverbs 24:5

At Men of Strength & Faith, we help busy professionals like you balance fitness, faith, and a demanding schedule—without injury or burnout.

References

1. Schoenfeld, B. J. (2010). "Squatting Kinematics and Kinetics and Their Application to Exercise Performance." Journal of Strength and Conditioning Research, 24(12), 3497–3506.
   
   
2. Contreras, B., & Schoenfeld, B. J. (2011). "To Squat or Not to Squat? A Systematic Review of the Biomechanics and Muscle Activation." Strength and Conditioning Journal, 33(5), 8–17.
   
   
3. Fry, A. C., Smith, J. C., & Schilling, B. K. (2003). "Effect of Knee Position on Hip and Knee Torques During the Barbell Squat." Journal of Strength and Conditioning Research, 17(4), 629–633.
   
   
4. Escamilla, R. F. (2001). "Knee Biomechanics of the Dynamic Squat Exercise." Medicine & Science in Sports & Exercise, 33(1), 127–141.
   
   
5. McGill, S. M. (2013). Ultimate Back Fitness and Performance. Backfitpro Inc.
   
   
6. Nuckols, G. (2018). "Common Squat Errors and How to Fix Them." Stronger by Science. Retrieved from strongerbyscience.com
   
   
7. American Council on Exercise (ACE). (2021). "Proper Squat Mechanics and Injury Prevention." Retrieved from acefitness.org