How To Squat Without Hurting Your Lower Back

If your knees aren’t in Megan Thee Stallion shape, that’s OK; “Spanish squats”, which offload the strain of the movement to a resistance band, can help.

And if you’re struggling with back pain, which affects 80% of UK adults at some point in their lives, “goblet squats” might be helpful to add to your repertoire, too.

They involve holding a weight, like a kettlebell or dumbbell, in front of you as you perform a squat.

If you’re using a dumbbell, you hold it at one end with both hands, so it stays vertical, like a “goblet”.

They target your glutes, hamstrings, and quads.

Healthline explained that squats are a “foundational exercise” for building strength, as they target so many muscle groups.

But back squats, which involve holding a weighted barbell on your shoulders as you squat, can place added strain on your lower back.

A goblet squat, however, “removes that tension while still targeting the quads and glutes, which are the major movers in the exercise”, Healthline added.

That’s partly because it’s a front-loaded exercise: all the weight is in front of you, which could help to reduce your risk of injury.

In a YouTube short, trainer Mike Foster said the move can be a “game-changer for individuals suffering from lower back pain”, and added they can help to “train your core properly” too.

Celeb trainer Mark Wildman added that “squatting low with load [added weight] tends to make the core fire better”. Not only that but “back pain tends to disappear”.

A stronger core can also help to keep your back pain-free in the long term.

Place your feet, toes straight ahead, a shoulder-width apart. Brace your core.

If you’re holding a kettlebell, grab both sides of its handle. If you’ve got a dumbbell, hold one end with both hands, keeping your palms underneath the top of the weight.

Whatever you’re holding, clasp it close to your chest with your back upright. Squeeze your shoulder blades together.

Lower into a squat with your chest up and back straight, hold it, and then push through your feet to return to a standing position.

Immediately stop any exercise that makes your back pain worse.