No, Your Knees Aren't "Bone on Bone" Because You Squat

"Avoiding a movement doesn't necessarily protect it. Sometimes the best way to maintain healthy movement is to keep practicing it appropriately."

One of the most common things I hear is:

"I've stopped squatting because it's bad for my knees."

I understand why people believe that.

If your knees hurt during a squat, it's easy to assume the squat is causing the problem.

But the reality is usually more complicated than that.

Over the last decade, research and practical experience have painted a different picture. When performed appropriately, squats don't damage healthy knees. In fact, they can help strengthen the muscles and tissues that support the knee joint.

The issue usually isn't the movement.

It's how the movement is being performed.

Squats Aren't the Enemy

When a squat feels uncomfortable, many people immediately blame the exercise.

But discomfort doesn't automatically mean the movement is harmful.

Sometimes the problem is trying to squat deeper than your current mobility allows.

Sometimes it's using more weight than you can control.

Sometimes it's a technique issue.

And sometimes it's avoiding the movement for so long that the body loses the strength and confidence to perform it comfortably.

That's an important distinction.

Because the squat itself isn't something your body only encounters in the gym.

You're Already Squatting Every Day

Think about how often you squat without realizing it.

Getting out of a chair.

Picking something up from the floor.

Using the bathroom.

Getting in and out of a car.

These are all variations of the same movement pattern.

If we stop training that movement because we're afraid of it, everyday life doesn't stop asking us to do it.

In many cases, avoiding the movement completely can make those daily tasks feel even more difficult over time.

The Right Squat Looks Different for Everyone

That's why we coach squats based on the individual, not the exercise.

Not everyone needs to squat the same way.

For some people, that may mean reducing the depth.

For others, it may mean using a box squat.

Some may benefit from holding onto a support while they build confidence and control.

Others may need an entirely different variation that better matches their current ability and goals.

The goal isn't to force everyone into the same squat pattern.

The goal is to find the version that allows them to move safely, comfortably, and effectively.

Keep Training Life's Essential Movements

Squatting is one of the most important movement patterns you'll use throughout your life.

It's connected to independence.

It's connected to strength.

It's connected to everyday function.

Rather than avoiding it out of fear, focus on finding a way to perform it that matches your current abilities.

Because the goal isn't to become great at squats.

The goal is to keep doing the things you enjoy without movement becoming a limitation.

And that starts by continuing to train one of the most essential movements your body was designed to do.

— Coach Shelby & The Shelby Trained Team