Just because you’re injured it doesn’t mean you have to stop training—you just need to train smarter.
Rarely do I fully remove an exercise when someone is injured. There is almost always a modification to be explored first.
And squatting is no different.
Whether you’re dealing with knee pain, hip impingement, low back sensitivity, or post-surgical limitations, modifying your squat can allow you to maintain strength, promote recovery, and stay consistent.
There are a number of modifications we can consider when squatting through or around injury.
1. Range of Motion (ROM)
Finding a pain-free ROM is priority #1.
You do not need to hit ATG (ass-to-grass) depth to make gainZ. Especially where full-depth is causing full-time pain.
- Reduce depth: Squat to a box or bench to limit hip/knee flexion. This allows for both safety and reassurance.
- Use partials: Consider top-half squats or quarter reps to load without deep range. Ignore the Squat Police – these ranges of motion absolutely have their place, and it it your recovery not their approval we are looking for.
- Adjust stance: everyone has their comfortable stance width, but a wider or narrower stance can shift stress away from sensitive tissues. Experiment.
- Split or step variations: Bulgarian or step-ups can allow more controlled ROM.Commonly, modifying one of the above is enough to enable continued training.
2. Tempo Control
Controlling the tempo gives you more bang for your buck— think time under tension.
- Slower eccentrics (3–5 sec): Reduce joint forces and improve muscle engagement. This will improve muscle flexibility as well as muscle strength – as much as stretching alone would.
- Pause at bottom: Enhances stability and control, reinforces confidence.
- Avoid bouncing or rapid descents: These can spike load on irritated structures.
Think “every second counts.” Tempo can turn mere bodyweight squats into brutal – but worthwhile – therapy.
3. Footwear & Heel Elevation
Subtle changes to heel position can make a big difference in squat mechanics.
- Consider Weightlifting shoes: these help maintain an upright torso and reduce ankle ROM demands—great for those with limited ankle dorsiflexion or knee pain.
- Heel wedges or plates under heels: A simple(r) way to offload the hips and back.
- Conversely barefoot or flat shoes can reduce knee travel and stress for some hip-dominant injuries. Though they do not test well as injury reduction tools.
So, change the foot, change the force! Try small tweaks and test what feels best.
4. Load Management (Weight & Volume)
The obvious one, and the hardest one! You’re not trying to PB if you are injured. Or you shouldn’t be, at least… You’re trying to progress intelligently, and return to the athlete you were pre-injury.
- Drop the load: Use 40–60% (maybe even less) of your usual working weight and build back slowly.
- Increase reps or time under tension: Lighter doesn’t have to mean easier.
- Try unilateral loading: Bulgarian split squats, split squats, or landmine variations can reduce spinal/hip compression. Due to the bilateral defecit, you will be able to lift over 50% of your bilateral lifts.
Chase stimulus, not ego. Volume, quality and consistency over heavy, sloppy lifts when injured. Even the best lifters sacrifice form and control to some degree when they max out. Not yet!
5. Set/Rep Schemes
Higher rep ranges and lower loads often work better during rehab phases.
- 3–4 sets of 8–15 reps works well to build strength endurance and tissue tolerance.
- Add isometrics: Wall sits, split squat holds, or tempo pauses work especially well for tendon rehab.
- Frequency > intensity: Squatting 2–3x/week with less load trumps occasional heavy sets while injured.
Rehab doesn’t need to be boring—it needs to be consistent. And most importantly, it needs to get done.
6. Bar Position
- High Bar Back Squat
- Bar sits on upper traps
- More upright torso
- Greater knee flexion
- Emphasizes quads
- Moderate hip and back loading
- Low Bar Back Squat
- Bar rests on rear deltoids
- More forward torso lean
- Greater hip flexion
- Emphasizes glutes, hamstrings, and posterior chain
- Higher shear forces on the lower back
- Front Squat
- Bar held on front delts/clavicle
- Upright torso necessary to balance bar
- Highest quad activation
- Less spinal loading than back squats
- Core and upper back engagement is critical
- Goblet Squat
- Dumbbell or kettlebell held at chest
- Very upright torso
- Limited load capacity
- Ideal for beginners and mobility/recovery training
- Emphasizes quads and core stability
Some example scenarios:
Injury Squat Mod Suggestions Patellar Tendinopathy Slow eccentrics, elevated heels, isometric wall sits Low Back Pain Goblet squats, box squats, tempo control, belt support Hip Impingement Wider stance, limit depth, tempo squats, split stance, elevated heels Ankle restriction Heel wedges, reduce ROM, wall-supported squats
Some final thoughts;
Injuries are an opportunity to slow things down, sharpen things up, dial in your control; train smarter—not harder.
Squats can often stay in your program—as long as you’re willing to hand in your ego for a time, and adjust the variables that matter.
There are a range of clinical tests that offer great insight into what type of squat you are best suited to. Make friends with a therapist that both knows and understands these, and also lifts themselves 🙂
Still unsure how to modify your squat safely? Book in for a full and thorough assessment at DC Injury Clinic.
We’ll find your pain-free path and get you moving again—stronger, smarter, and without setbacks.