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Dispelling the Myths: Why Squats, Lunges, and Deadlifts Won't Hurt Your Knees or Back

(person squatting, person deadlifting, person lunging)

Squats, lunges, and deadlifts are powerful exercises that can help you build strength, improve mobility, and enhance overall fitness. However, there is a common misconception that these exercises can be harmful to your knees and lower back. In reality, when performed with correct form and technique, squats and lunges are knee-friendly, while deadlifts can be back-friendly. In this blog post, we will debunk the myths surrounding these exercises and provide specific guidelines to ensure you perform them safely and effectively. Let's dive in and learn how to protect your joints and back while reaping the benefits of these compound movements.

Dispelling the Myths: Squats and Lunges

1. Squats: Contrary to popular belief, squats, when performed with proper form, do not harm your knees. In fact, they can strengthen the muscles around the knees and improve joint stability.

Focus on these key points to protect your knees:

- Maintain proper alignment by keeping your knees in line with your toes during the movement.

- Engage your core muscles and distribute the weight evenly throughout your feet.

- Avoid excessive forward knee travel or collapsing inward of the knees.

2. Lunges: Similar to squats, lunges are safe for your knees when executed correctly.

Follow these guidelines to protect your knee joints:

- Step forward with a long stride, ensuring your front knee stays aligned with your ankle and does not extend beyond your toes.

- Keep your back straight and engage your core for stability.

- Land softly on your heel and midfoot, distributing the weight evenly.

Debunking the Myths: Deadlifts and Low Back Safety

Deadlifts, when performed with proper form and technique, can actually strengthen your lower back and improve overall posture.

Follow these tips to protect your lower back:

- Start with a hip-width stance and grip the barbell with your hands just outside your legs.

- Engage your core and maintain a neutral spine throughout the movement.

- Initiate the lift by driving through your heels and keeping the barbell close to your body.

- Avoid rounding your back or hyperextending at the top of the movement.

It's time to debunk the misconceptions surrounding squats, lunges, and deadlifts. When performed with proper form and technique, these exercises can actually strengthen your knees and lower back, promoting joint health and reducing the risk of injury. Focus on maintaining proper alignment, engaging the appropriate muscles, and distributing the weight evenly.

Remember, if you're new to these exercises, it's essential to start with lighter weights and gradually increase the load as your form and strength improve. By mastering the correct technique, you can enjoy the full benefits of these compound movements while safeguarding your joints and back. Stay consistent, listen to your body, and seek guidance from a qualified professional (such as a fitness based PT, like us) if needed.


- McGill, S. (2016). Ultimate Back Fitness and Performance. Backfitpro Inc.

- Schoenfeld, B. J. (2010). Squatting Kinematics and Kinetics and Their Application to Exercise Performance. Journal of Strength and Conditioning Research, 24(12), 3497-3506.

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