Are Squats Safe For Seniors?
Do your knees hurt when you squat? Or do you feel like you might lose your balance and fall backward?
Many seniors are told they shouldn’t squat because it's bad for their knees or back. But squatting is a key part of everyday life. You need it to pick up things from the floor, reach under counters, or get up from a chair or toilet.
Watch the video below learn how to do safer squats for seniors using a slow, mindful approach that builds strength and protects your joints.
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Why Squats Matter for Seniors
Squats are one of the most functional movements you can do. They help you stand up, sit down, and move around with ease.
Learning how to do safer squats for seniors can improve your balance, strengthen your legs, and reduce your fall risk.
How to Do a Safer Squat
Start with a chair or stool behind you for safety. This gives you something to sit on if you lose your balance.
Stand with your feet hip-width or slightly wider. Your toes can point slightly out or straight ahead — whatever feels best for you.
Push your hips back and unlock your knees. Begin with a shallow squat.
Shift your weight slightly forward and back to find your center. Adjust your knees inward and outward slightly to find where you feel most stable.
Slowly lower yourself down, pausing along the way to stay balanced. Keep your heels grounded and push the floor down with your feet as you go.
Only go as deep as you feel comfortable. For some, that’s a small squat. For others, it might be deeper.
Once you reach your comfortable limit, push through your heels to return to standing.
Troubleshooting Knee Pain While Squatting
If you feel knee pain, try shifting your weight slightly forward or backward to relieve pressure.
If pain continues, don’t push through it. Stop and come back up. Focus on form and balance over depth.
How Many Squats Should You Do?
Because this method is slow and controlled, you don’t need many reps to feel the work. Even 3–5 reps may be enough at first.
Stop when your legs feel tired or you feel your form breaking down.
Dumbbell Squats For Seniors
Once you’re comfortable with bodyweight squats, you can add resistance like dumbbells to get even stronger. Check out this post on leg strengthening exercises with dumbbells.
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