As a trainer and strength coach, common issues I encounter are injuries, in particular anterior knee pain. It hurts right below the knee cap, or it kills me to go down the stairs are comments I hear everyday in the gym.

Although there are various factors for knee pain, musculoskeletal is the prime culprit. Why you ask??? Simple. Its the way you move, especially sitting up and down your chair (squat). Here is your remedy: The box squat!!! Before you start to squat your knees into shape, please consult with a medical professional before you engage in any physical activities. Its just to make sure you can handle the complete awesomeness you will experience with exercise.

So how does this wonderful exercise work? Well, box squats decrease anterior shear force produced by the femur during simultaneously knee and hip flexion. In other words, it reduce your thigh bone putting unnecessary pressure in the front of your knees when get up and down in your chair. The athrokinematics of the box squats allows for a more appropriate anterior slide and posterior rolling of the femur on the tibia. In essence, the shin needs to stay perpendicular to the ground throughout the squat to reduce knee pressure.

How to perform

Stand 2-3 inches in front of a chair.

Stabilize your hips by screwing your feet into ground.

While maintaining a neutral spine, sit down towards the back of the chair without letting your knees to kiss (touch) each other.

Maintaining the same neutral spine and knee position, push your heels into the ground to ascend back to the standing position. Make sure you squeeze your glutes hard!!!

Congratulations!!! You have just performed a box squat. Dont worry. You can e-mail me all your Thank you and Where have this exercise been all my life? comments. I wont mind one bit(. So, now you can help your knee pain by squatting. How ironic??!