By Muhammad Shabbir
Published: September 23, 2026
If knee arthritis makes everyday movements such as standing from a chair, climbing stairs or getting out of a car more difficult, strengthening the muscles around the knee can be an important part of staying active.
Squats are one practical way to train several muscles involved in these movements, including the quadriceps and gluteal muscles. They can also be modified to match a person's current strength, balance and comfort level.
However, it is more accurate to think of squats as one useful strengthening exercise rather than a universal cure or the single best exercise for everyone with knee arthritis. Clinical guidelines support exercise and strengthening for knee osteoarthritis, while research shows benefits from several forms of exercise. (American Academy of Orthopaedic Surgeons)
A recent systematic review and meta-analysis of 120 randomized trials involving more than 10,000 participants found that resistance training improved mobility, strength, pain, stiffness, physical function and quality of life in people with knee osteoarthritis, with benefits varying according to the stage of disease and outcome measured. (PubMed)
The goal, therefore, isn't to force yourself into a deep squat. It is to find a version of the movement that you can perform with good control and gradually build from there.
Why Strengthening Matters for Arthritic Knees
Knee osteoarthritis affects the structures of the joint and can contribute to pain, stiffness and difficulty with movement. When knee symptoms lead someone to become less active, the muscles of the legs may also become weaker.
Strength training can help address that problem.
Squats involve several muscle groups rather than isolating the knee. Depending on how they are performed, the movement can challenge the quadriceps, glutes, hamstrings, calves and muscles responsible for stabilizing the trunk and hips.
Stronger muscles can make everyday weight-bearing movements easier. Research supports resistance training as an important component of conservative management for knee osteoarthritis. A 2025 meta-analysis of randomized controlled trials found improvements in pain, stiffness and physical function among people with knee osteoarthritis who performed resistance training, although results differed between outcome measures. (PubMed)
Another recent systematic review involving 21 randomized trials found that resistance training improved physical function and stiffness, while the evidence for pain was more mixed depending on the measurement used. (PubMed)
That distinction matters: exercise can be helpful without guaranteeing that every person will experience the same amount of pain relief.
How to Do a Knee-Friendly Squat
You don't have to begin with a deep, unsupported squat.
For many people, a chair squat or partial squat is a more practical starting point.
1. Set up safely
Stand in front of a sturdy chair with your feet approximately shoulder-width apart.
Keep the chair behind you so it can provide support if necessary.
2. Move your hips backward
Slowly bend your knees while pushing your hips backward as though you are preparing to sit down.
Keep the movement controlled rather than dropping quickly.
3. Use a comfortable depth
Lower yourself only as far as you can comfortably control.
You do not need to reach a particular depth for the exercise to be worthwhile. Someone with significant stiffness may initially perform only a shallow squat.
4. Stand back up
Press through your feet and return to standing while maintaining control.
Avoid using momentum to bounce out of the bottom position.
5. Start conservatively
The appropriate number of repetitions depends on your current ability. The supplied expert source suggests beginning with approximately 1–2 sets of 8–10 repetitions two or three days per week, then progressing gradually as strength and control improve.
That should be treated as an example rather than a prescription for every person.
What If Regular Squats Hurt?
Pain during exercise does not automatically mean that you have damaged your knee, but significant or worsening pain is a reason to stop and reassess the exercise.
You can make a squat easier by:
Using a chair for support
Reducing the squat depth
Performing fewer repetitions
Moving more slowly
Taking a longer recovery period
Working with a physical therapist to modify the movement
You also don't have to rely exclusively on squats.
Clinical guidance supports a range of exercise approaches for knee osteoarthritis, including strengthening, aerobic activity, neuromuscular training and aquatic exercise. There is not enough evidence to say that one specific exercise is universally superior for every person. (American College of Rheumatology)
Other Exercises Worth Considering
A knee-strengthening routine can include more than one movement.
Depending on your abilities and symptoms, a program may incorporate exercises such as:
Sit-to-stands
Step-ups
Glute bridges
Calf raises
Leg-strengthening exercises
Walking
Low-impact aerobic exercise
Balance exercises
The evidence does not suggest that simply adding a larger number of exercises automatically produces better results. A 2024 systematic review examining 44 trials found no clear relationship between the number of different lower-limb resistance exercises prescribed and improvements in pain or self-reported function. The researchers also noted substantial variation among studies. (PubMed)
In other words, a manageable routine that you can perform consistently may be more useful than an unnecessarily complicated workout.
Do You Need to Do Deep Squats?
No.
If you have knee arthritis, there is no requirement to immediately perform a deep squat.
Your starting position should match your current mobility, strength and symptoms. As your control improves, you may gradually change the depth or resistance if appropriate.
Research specifically examining deep squatting has not established that deep squats are inherently harmful to healthy knee structures, but that evidence should not be interpreted as proof that everyone with knee osteoarthritis should perform deep squats. Individual symptoms, mobility and medical history still matter. (PubMed)
For someone who struggles with balance or has considerable knee pain, a supported partial squat may be a much more appropriate starting point.
What About Walking or Cardio?
Strength training isn't the only form of exercise that can benefit someone with knee osteoarthritis.
Aerobic activity can also be useful for maintaining fitness and physical function. Research comparing strength and aerobic training has found benefits from both approaches, without clear evidence that strength training is universally superior for pain or physical function. (PubMed)
That means you don't necessarily have to choose between walking and strengthening exercises.
A balanced routine may combine activities that improve cardiovascular fitness with exercises designed to maintain or build muscle strength.
Can Weight Management Help Knee Arthritis?
For people who are carrying excess body weight, weight management may also be part of an overall knee-health strategy.
The reason is partly mechanical: body weight contributes to the load placed on weight-bearing joints during movement. Weight management is therefore included among non-drug approaches used in knee osteoarthritis care. (CDC)
Importantly, this should not be interpreted as blaming people for their arthritis. Knee osteoarthritis has multiple contributing factors, including age, previous injury and other individual characteristics.
When Should You Get Medical Advice?
Exercise is generally an important part of knee osteoarthritis management, but some symptoms deserve professional evaluation before you increase activity.
Talk with a healthcare professional or physical therapist if you have:
Significant or persistent knee pain
Repeated swelling
Major weakness
Difficulty bearing weight
A history of substantial knee injury or surgery
Repeated episodes of the knee giving way
A knee that locks
A sudden change in symptoms
Difficulty exercising safely because of balance problems
The supplied source similarly recommends medical evaluation for acute injury, inability to bear weight, substantial swelling, locking or marked instability.
A physical therapist can also help determine whether a chair squat, partial squat, step-up, leg-strengthening exercise or another movement is the most appropriate starting point.
The Bottom Line
Squats can be a practical way to strengthen muscles involved in knee movement, particularly when they are modified to match your current abilities.
But you don't need to force yourself into a deep squat or assume that squats are the only exercise that matters.
The broader evidence supports regular strengthening and physical activity as important components of knee osteoarthritis management. Resistance training has been associated with improvements in strength, function and several knee-related symptoms, while different types of exercise can be appropriate depending on the individual. (PubMed)
Start with a version of the movement you can control, progress gradually and seek professional guidance if pain, swelling, instability or other concerning symptoms make exercise difficult.
Medical Disclaimer
This article is for general educational purposes only and does not provide individualized medical advice. Health decisions, particularly when you have significant knee pain, injury, surgery or other medical conditions, should be discussed with a qualified healthcare professional.
Sources
American Academy of Orthopaedic Surgeons, Clinical Practice Guideline on the Treatment of Osteoarthritis of the Knee. (American Academy of Orthopaedic Surgeons)
American College of Rheumatology/Arthritis Foundation, Guideline for the Management of Osteoarthritis of the Hand, Hip, and Knee. (American College of Rheumatology)
Systematic review and meta-analysis of 120 randomized controlled trials examining resistance training in knee osteoarthritis. (PubMed)
Xu et al., systematic review and meta-analysis of resistance training for knee osteoarthritis. (PubMed)
Systematic review examining resistance-training outcomes in knee osteoarthritis. (PubMed)
Suggested Internal Links
Because no existing Bright Social Life article URLs were supplied, do not invent internal URLs. Suitable future internal-link targets would include:
A guide to low-impact exercises for joint health
An article about managing knee pain
A guide to strength training after age 50
An article about healthy weight management
A guide to foods associated with an anti-inflammatory eating pattern
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