Knee Pain When Squatting or Standing Up: What to Do
Knee pain when squatting down or standing up from a chair is really common, but also very frustrating. Whether it shows up during workouts, daily activities, or after sitting for long periods, this type of pain should not be ignored and not something to just “push through.” If this happens to you, you should definitely not stop moving all together.
The good news? In most cases, this type of knee pain is very treatable. With the right combination of strength training, mobility work, and movement retraining, you can get back to squatting, standing, and moving without pain.
Many of my patients who experience pain when standing up from a chair (or knee pain in general) are told by their doctor to stop squatting and avoid lower-body strength training. But this simply isn’t true. Even if you have been told that you have arthritis, a meniscus tear or patellofemoral pain syndrome. Squatting is a fundamental movement we all need for everyday life, like getting up from a chair or using the toilet. Maintaining this ability is essential for independence as we age, which is exactly why we need to train it now.
Why Your Knee Hurts When You Squat or Stand Up
Knee pain during these movements is rarely just a knee problem. Squatting and standing require coordination between your hips, knees, ankles, and core. Pain often develops when one part of that system isn’t doing its share.
Common contributors include:
Weak quadriceps (front of the thigh)
Weak glutes and hip muscles
Poor movement mechanics (knees collapsing inward or excessive forward knee shift)
Irritation around the kneecap (patellofemoral pain)
Limited hip or ankle mobility
Sudden increases in activity or long periods of sitting
Is This Normal or a Sign Something’s Wrong?
Mild discomfort that improves as you warm up can be normal. However, you should seek professional guidance if you notice:
Sharp or worsening pain
Swelling or stiffness that lingers
Catching, locking, or instability
Pain that limits daily activities or exercise
Pain that hasn’t improved after a few weeks
What NOT to Do
A few common mistakes can make knee pain worse:
Completely avoiding squats or sitting movements
Pushing through pain hoping it will “strengthen” the knee
Relying only on ice, braces, or pain medication
Doing random exercises found online without understanding the cause
Exercises That Can Help Knee Pain
These exercises are commonly helpful for knee pain during squatting and standing. They should feel challenging but not painful. If pain increases, stop and reach out to a physical therapist..
1. Chair Squats (Sit to Stands)
This is one of the best functional exercises you can do.
How to do it:
Sit at the edge of a chair
Feet hip-width apart, weight evenly through your heels
Lean slightly forward at the hips- hip hinging through your hips.
Stand up using your legs (not momentum)
Slowly sit back down
Why it helps:
Strengthens quads and glutes while retraining proper mechanics.
Start with: 1–3 sets of 8–10 reps or whatever feels good to you.
2. Wall Sits
A great way to build quad strength without repetitive movement.
How to do it:
Stand with your back against a wall
Slide down until knees are bent comfortably (not painful)
Keep knees in line with toes and push through your heels to stand back up
Why it helps:
Improves quad endurance and knee control.
Start with: 10–30 second holds, 2–3 times
3. Glute Bridges
Strong hips reduce stress on the knees.
How to do it:
Lie on your back, knees bent, feet flat
Exhale as you squeeze your glutes and lift your hips
Keep ribs down and core engaged (exhale on the lift)
Lower slowly
Why it helps:
Improves hip strength so the knees don’t overwork.
Start with: 1–3 sets of 10–12 reps
4. Reverse Lunges
This version is often more knee-friendly than forward lunges. You can hold on to a wall or back of a chair for added support.
How to do it:
Step one foot back
Lower your hips slowly towards the floor, keeping front knee aligned over toes
Push through your front heel to return
Why it helps:
Builds strength and control while mimicking daily movements.
Start with: 1-2 sets of 6–8 reps per side
5. Calf and Ankle Mobility Stretch
Tight calves and limited ankle motion can put extra stress on your knees when squatting or standing. This stretch helps improve ankle flexibility and calf length, which can make squats and sit-to-stand movements easier and safer.
How to do it:
Stand facing a wall or countertop, hands resting on it for support.
Step one foot back, keeping that heel flat on the floor. The front knee is bent slightly.
Keep your back leg straight or slightly bent, depending on comfort.
Lean forward until you feel a stretch in your calf (the back leg).
Why it helps:
Improves ankle motion, allowing better squat mechanics.
Hold: 30 seconds, 2–3 times per side
Why Physical Therapy Works for Knee Pain
At Core Physical Therapy DC, we don’t just treat symptoms. We identify why your knee hurts. Every session is one-on-one with a licensed physical therapist who:
Evaluates your movement patterns
Addresses strength and mobility deficits
Tailors exercises to your goals and lifestyle
Progresses you safely back to pain-free movement
When to Get Help
If knee pain is stopping you from sitting comfortably, standing up easily, exercising, or enjoying daily life, it’s time to get it checked out. Physical Therapy often means faster recovery and fewer long-term issues.
Schedule a one-on-one evaluation at Core Physical Therapy DC and get a personalized plan to move stronger and pain-free.
