Can You Squat After a Knee Replacement? 5 Best Workouts

Many people wonder: can you squat after a knee replacement? — and if you’re one of them, you’re in the right place. 

Regaining strength post-surgery is no easy feat, but the bigger question is whether it’s even possible and safe to squat at all.

This article breaks it all down: safety tips, smart alternatives, and the best ways to ease back into movement without risking your new joint.

Let’s dive in!

Understanding Knee Replacement Surgery

A knee replacement, also known as total knee arthroplasty, is a procedure where damaged joint surfaces are replaced with artificial components to help you move better and feel less pain.

This surgery is done for various reasons: 

Some have it to relieve chronic arthritis pain that’s been limiting their daily life, while others may need it after an injury or due to long-term joint degeneration.

Whatever the reason, the recovery phase is usually the most challenging part.

You’ll need time to heal and go through rehab to slowly rebuild your strength and mobility. 

According to the American Academy of Orthopaedic Surgeons, consistent movement and gradually easing back into your normal activities is the key to making the most out of your new knee.

It’s totally normal to feel impatient during recovery, but the goal is steady progress, one day at a time.

With the right medical guidance and a good support system, getting back on your feet (literally) is absolutely possible.

Is It Safe to Squat After a Knee Replacement?

The quick answer? It depends.

Whether or not you can squat after a knee replacement varies from person to person because there are quite a few things to consider.

First, your pre-surgery knee flexibility plays a big role.

If your range of motion was already limited before the procedure, it might be harder to regain the mobility needed to squat afterward.

Another important factor is the type of implant used.

Some implants are designed to allow a greater range of motion; so if yours is a high-flex implant, you might have better chances of performing a squat.

In other cases, the design may limit how much your knee can bend safely.

And lastly, there’s rehab—where your progress will largely depend on how consistent you are with your physical therapy and recovery plan.

At the end of the day, your surgeon or physical therapist will have the final say on whether it’s safe, or even possible, for you to squat again.

Here’s the hope: most people do regain enough flexibility to perform shallow squats after a knee replacement.

But on the flip side, deep squats are usually off the table.

A study published found that deep squatting requires knee flexion between 116° and 158°, which is not always doable or safe for everyone post-surgery.

Still, it really depends on your situation. 

So always move at your own pace, listen to your body and continue following your doctor’s lead. 

Knee-Friendly Squats to Try 

If deep squats aren’t in the cards after your knee replacement, no stress, there are plenty of safer squat variations that can still keep you strong: 

Partial Squats 

Partial squats are all about bending your knees to a comfortable angle without going all the way down.

They’re a great starting point, especially if you’ve just been cleared post-surgery.

It lets you test your range safely and begin conditioning your knees without overdoing it.

Wall Squats 

Wall squats are another great option, and it might also feel more comfortable for you to try. 

With your back supported against a wall, you can control how deep you go, making it safer and easier on the knees, especially during recovery.

Chair Squats 

Lastly, we recommend trying out chair squats—where you’ll sit and stand like you normally would using a chair for support. 

Just remember to choose one that suits your height and feels right for your mobility level.

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Tips for Safe Squatting Post-Surgery 

Getting back into squats after surgery shouldn’t be rushed.

There’s a process to follow—what to do before, during, and after—to make sure you’re moving safely and building strength the right way.

To squat safely after knee replacement, follow these tips:

Consult your Surgeon or Physical Therapist

Being cleared is a green light to start moving again, but not a pass to do everything all at once. 

It’s important to follow a plan and get expert advice so you avoid injury and protect the results of your surgery.

Focus on Form 

No matter which squat variation you’re doing, form is everything.

Keep your back straight, and make sure your knees stay aligned over your toes. Avoid letting them cave inward—and focus on doing each rep right before doing more of them.

Use Support 

If your surgery is still recent, you’ll definitely need some support when doing squats.

Use a sturdy surface like a countertop, rail, or even assistive devices to help with balance and control.

You can also try the squat variations mentioned earlier, specifically the wall squats and the chair squats. 

4. Listen to Your Body 

If you feel any pain or discomfort while doing a squat, stop right away. 

Pain is your body’s way of saying something’s not right. Note that it’s better to pause and reassess than risk further injury.

Alternatives to Squats After Knee Replacement

If squatting is really off the table for now, don’t worry—there are other effective exercises that can still target your lower body muscles. 

Based on approved medical recommendations, here are a few safe and practical alternatives to try after knee replacement surgery:

Leg Presses 

This exercise uses a leg press machine to strengthen your legs with light resistance.

It’s a great option if you want to avoid putting too much strain on your knees.

When doing leg presses, make sure your back stays flat against the seat, your knees are aligned with your toes, and you don’t fully lock out your knees at the top. 

Step-Ups 

Step-ups are simple and can be done at home; no equipment is needed when you’re just starting out.

Just find a sturdy low platform and practice stepping up and down repeatedly.

This helps improve both your leg strength and balance, which is especially important during recovery.

3. Aquatic Exercises 

Water workouts are perfect during rehab. The water provides natural resistance to strengthen your muscles while reducing the impact on your joints.

Exercises like water walking, gentle kicks, or leg lifts in a pool can help you stay active without putting too much pressure on your knees.

When to Avoid Squats Completely 

Your ability to squat really depends on your surgeon or physical therapist’s evaluation.

But in general, here are some common reasons they might advise you to avoid squatting, at least for now:

• You’ve recently had surgery and need more time to heal
  
• You’re experiencing ongoing pain, swelling, or stiffness
  
• Your knee feels unstable or lacks proper support

In any of these situations, it’s better to hold off and focus on safer movements until you’re cleared. 

Remember, healing comes first and progress will follow.

Conclusion 

So, can you squat after a knee replacement? The final verdict: yes, it’s possible—as long as it’s done safely and under professional guidance.

By focusing on modified squats and alternative exercises, patients can maintain strength and functionality throughout their recovery journey.

Always prioritize safety, and consult your healthcare provider before adding any new movements to your routine.

Lastly, while you’re taking it easy on the knees, remember that you don’t have to skip workouts altogether.

There are plenty of upper body exercises you can do in the meantime. 

Feel free to check out our recommended upper body workouts to stay active while your lower body heals. 

Goodluck!

FAQs

Can you do squats after a total knee replacement?

Yes, but only after receiving clearance from your healthcare provider and focusing on modified versions like partial or chair squats.

Are bodyweight squats safe after knee replacement?

Yes, bodyweight squats can be safe if performed correctly and within a comfortable range of motion.​

Although, while recovering, we suggest also performing upper body workouts or other low-impact lower body movements for the meantime. 

How long after surgery can you squat?

The timeline varies; some may begin gentle squatting exercises a few months post-surgery, depending on individual recovery.

What exercises should I avoid after knee surgery?

A clinical guideline states that avoiding high-impact activities like running, jumping, and deep squats is a must unless advised otherwise by your physical therapist. 

Can squatting damage a knee replacement?

It’s possible especially if squatting techniques were done improperly or in excessive depth. 

It can place undue stress on the implant and can potentially lead to complications.