Knees Crack When I Squat | 10 Easy Ways To Solve The Issue

Hey there! In full transparency--Some links on this page are affiliate links which means that, if you choose to make a purchase, We may earn a small commission at no extra cost to you (none whatsoever!). This is how we manage to create free content for you. Please read full disclosure here I greatly appreciate your support!

The sound of your knees cracking can be unnerving when you squat. It is painful and causes a lot of discomfort.

First, it’s important to note that knee pain and knees crack when doing squats is usually a symptom of a bigger problem This may cause problems in the future if it is ignored. You will do well to understand this and get help from an expert, If you are still interested in gaining knowledge on how to stop knees cracking when you do squats, then read on.

Why Do My Knees Crack When I Squat?

knees crack

Do you ever wonder why your knees crack when you squat? It’s a common question and one that can be answered.

The answer lies in the anatomy of the knee joint. The knee joint is made up of two bones: the femur (thigh bone) and the tibia (lower leg bone). These two bones are connected by a series of ligaments that hold them together. If you look at a diagram of the knee joint, you will see that there is a gap between these two bones called a “medial compartment.”

When you do squats, this medial compartment gets filled with fluid as it expands—and when pressure builds up inside this space, your body releases gas bubbles through small cracks in those ligaments. This popping sound is referred to as crepitus.

10: Do Warm-Ups Before You Squat

knees crack

First things first, you need to make sure that your body is ready for the task at hand. That means warming up properly and making sure you are stretching before squatting. A good warm-up will ensure that your muscles are flexible and ready to perform whatever task they have been asked to do.

Make sure you spend at least five minutes warming up with some light weights before attempting any heavy lifting. This will help promote blood flow and stretch out those tight muscles before they get worked hard during squats! Some athletes like using a lighter weight with higher repetitions of between 20-30 reps per set (which has been shown to increase strength gains),

While others prefer using a heavier weight but with fewer repetitions (like 6-8). Either way, it’s important not just because of the benefits listed above but also because warming up prepares our bodies for physical activity so everything works properly!

09: Use A Wider Stance

knees crack

When you squat, your feet should be shoulder-width apart and flat on the floor. Your knees should be slightly bent and your heels on the floor as well. Your toes should point forward (not out), and you shouldn’t keep your back straight with your chest up because that causes bad posture. You need to keep your head up too so it doesn’t look like a turtle shell.

08: Stick To The Basics

So, if you have a habit of squatting and your knees crack, then it’s time to change things up.

It’s time to stick to the basics and figure out why your knees are cracking when you squat.

Basic exercises like squats should not cause pain or discomfort—and shouldn’t aggravate existing knee conditions. If they do, that means something is wrong! And if it keeps happening over and over again until eventually, the pain becomes unbearable, then maybe you need some help figuring out what exactly is causing this issue in the first place.

It could be as simple as doing some stretching before working out or changing up your form at the gym (or during home exercises), but chances are that there’s an underlying condition contributing to this problem—and until we solve that problem head on by looking at all possible causes together under one umbrella perspective

Instead of just focusing on symptoms alone Without any context behind them whatsoever (which happens far too often), then nothing will get solved here because we’re missing critical pieces of information needed for diagnosis purposes and treatment planning purposes too!

07: Lower Your Center Of Gravity

To minimize the pain in your knees, it is important to lower your center of gravity by bending your knees and keeping them over the feet. This will help you avoid jerks or sudden moves with your knees. Additionally, don’t hold your breath while squatting because it increases pressure on the joints and can aggravate pain in the joints.

The best way to wear tights or knee sleeves during workout sessions is by wearing them during warm-up routines.

Check out these Best 5 Abs Exercise Machines Ever !

06: Loosen Up With A Foam Roller

When we squat, the pressure of our weight on our hips forces them to spread apart and stretch the muscles around them. This can be uncomfortable if you’re not used to it.

Fortunately, there are several simple things you can do to loosen up before hitting the gym. The first step is to grab a foam roller—a cylinder made of firm rubber that looks like a giant acorn with ridges down its length. You might find one at your local gym or buy one online;

they cost anywhere from $20-$100 depending on size and quality (I recommend buying one with at least four inches in diameter). Once you have your foam roller, here’s what you should do:

Place the roller across the front of your thighs and kneel over it, lowering yourself until both knees are bent at about 90 degrees without touching anything else (including any other part of your body). Then hold for 30 seconds without moving or shaking out. If this position feels too awkward for you, try putting a towel under both knees so they rest about 3-4 inches off the ground instead.

Ideally, this exercise should be done daily for 5-10 minutes per session starting with 10 seconds per side and then gradually increasing by 5-second increments after each session until reaching 30 seconds per side while maintaining control through each repetition so as not to lose balance.

While doing this exercise make sure not to hold your breath during these repetitions because breathing creates natural pressures within the abdominal cavity which could cause serious injury if not controlled properly.

Hold your breath only when lifting weights because holding your breath increases blood flow throughout the body, especially into muscles being worked during exercise sessions.

05: Hold Your Knees In Place

  • Hold your knees in place
  • Use your hands to keep your knees in place
  • Use a belt to hold your knees in place
  • Use a towel to hold your knees in place
  • Use a band to hold your knees in place

04: The Wall Squat Method

The wall squat method is a great way to strengthen the muscles around your knees. This will help you avoid knee pain and injuries as well.

A proper squat should be done with a wide stance, feet pointing forward, and toes slightly outwards. Your knees should be aligned with your second toe. Place both hands on the wall in front of you for balance if needed, then slowly lower yourself down by bending at the hips until your thighs are parallel to the floor (or as low as possible).

Hold it for 5 seconds before coming back up again using leg muscles only – do not try using your arms! Repeat several times until fatigue sets in; this may take anywhere from 2-10 reps depending on how long you rest between sets and what level of fitness you’re at currently; beginners should start with 2-3 sets per session while more advanced trainees can do 4-5 sets per session.*

03: Avoid Sudden Moves And Jerks

It is important to avoid sudden moves and jerks. When you are squatting, do not jerk your knees or move them abruptly. This can cause the joints to crack and produce a sound that may frighten you, but the pain is more likely to come from strain on the knee ligaments than damage to the cartilage in and around the knee joint.

02: Don’t Hold Your Breath While Squatting

  • Don’t hold your breath while squatting.
  • Don’t hold your breath while doing any other exercise.
  • Don’t hold your breath while resting.

01: Wear Tights Or Knee Sleeves During The Workout Session.

You might have heard that tight tights or knee sleeves are the best things to wear during your workout session. These items of clothing can provide extra warmth and stability for your knees, which can help to prevent cracking.

The nice thing about wearing tights or sleeves is that you don’t have to think about them at all once they’re on, so it won’t distract you from your training regimen. If you want extra support and stability for your knee joints, this is a good option!

There are many reasons why our knees crack while squatting. The crack is caused due to excessive pressure on our knees.

Excessive pressure on any part of your body can cause it to crack uncomfortably.


So, there you have it. Now you know why our knees crack when we squat and some ways to help fix this problem. It’s important to ensure that your squatting technique is correct, otherwise, you could cause long-term damage to yourself. If these tips don’t work for you, then consider getting professional advice from a doctor or physiotherapist who specializes in sports medicine.


Please enter your comment!
Please enter your name here