How to modify squat movements

Please remember the advice we give is general and not meant to be used as a substitute for professional medical or health advice, diagnosis, or treatment. If you want specific advice then please seek help from your doctor or local physio.

The squat, and it's variations, are great exercises to develop strength, muscle mass and bone density in the lower body, as well as preparing you for daily tasks such as climbing stairs or getting out of a chair. For these reasons, we encourage you to keep squats in your program, unless you can't find a way to make them tolerable.

These are the key steps to modifying a squatting movement so that you can continue your exercise program:

SUMMARY

1. Reduce the weight that you are using
   1. If you are squatting with 10kg then reduce it to 5kg, or even go back to a bodyweight squat without any extra weight.
2. Reduce the range of movement
   1. Perform a shallower squat (don't go down as far).
3. Vary the movement or find a similar alternative
   1. Try using a wider or narrower stance.
   2. Try turning your toes out.
   3. Try leaning further forwards or staying more upright.
   4. If modifying the technique doesn't help, then look for a similar alternative for example;
      1. Sit to stand from a chair
      2. Split squat 
      3. Lunge
      4. Wall squat

If you can't find an alternative that is tolerable, then leave this movement out of the workout and continue with all of the other movements.