Why Swiss Ball Wall Squats Aren’t the Answer for Knee Pain

Post date: 9 Oct, 2025 3:00 PM

Why Swiss Ball Wall Squats Aren’t the Answer for Knee Pain

If you’ve ever been told to do a “Swiss ball wall squat” (sometimes just called a “wall squat”) to help with knee pain, you’re not alone. It’s a common exercise often prescribed for people with arthritis or for those who find regular squats difficult.

Other similar versions of this exercise are: Wall squat; wall sits. These are equally damaging to your knees.

The idea sounds good: it’s meant to be an easier version of a squat, or a way to strengthen your glutes (butt muscles) without putting too much pressure on your knees. Unfortunately, when we look at how the body actually works during this movement, the exercise doesn’t deliver what it promises. In fact, it can sometimes make knee discomfort worse.

Why it feels tough on the knees

When you lean against the ball with your feet forward and slide up and down the wall, most of the work falls to the big thigh muscles — the quadriceps. The glutes, which are so important for protecting your hips and knees, barely get involved at all because of the way the exercise is set up.

On top of that, the way the quads pull creates what we call a shearing force in the knee — essentially a forward stress inside the joint. Over time, repeated stress like this can aggravate the very structures we’re trying to protect, such as the ligaments and cartilage.

So if you’ve tried this exercise and felt more knee pain than benefit, it’s not your fault. The exercise itself simply isn’t the best choice for long-term knee health.

A real-life example

One of my clients, who has lived with mild to moderate arthritis for many years, recently experienced a flare-up after a more recent injury. She was prescribed Swiss ball wall squats to help with her knee pain. She diligently tried them for several weeks, but instead of improving, her knee pain actually increased.

When we switched to more joint-friendly alternatives — like resistance-band assisted single-leg squats and simple bodyweight sit-to-stands — she began to notice a slow but steady improvement. Her knees felt more stable, her pain started to ease, and she felt more confident moving through her day.

This experience is a great reminder: the “right” exercise is the one that strengthens the body without aggravating the problem.

What’s missing from this exercise

Because your back is supported by the ball, your core and hips don’t have to work very hard. Balance and stability — which are so important in daily life — aren’t really challenged. The movement pattern you’re practising doesn’t translate well to real-world strength or safer versions of the squat.

That’s why using this as a “stepping stone” to free squats doesn’t make sense biomechanically. It’s teaching the wrong muscles to dominate.

Better ways forward

The good news is there are many exercises that do a far better job of protecting your knees and building the kind of strength you need for everyday life. Movements that focus on hip strength, glute activation, and balance tend to support the knees rather than strain them.

Some examples include:

Supported sit-to-stands (using a chair for guidance).
Rope, bar, or band assisted squats (using a hanging rope, bar, or resistance bands to make the challenge manageable).
Hip bridges (to wake up the glutes without knee strain).
Step-ups (using a small step or platform to build control).

The right exercise depends on your current strength, mobility, and comfort level — which is why an individualised approach matters.

The bottom line

Not all “rehab” exercises are created equal. Just because something is commonly prescribed doesn’t mean it’s the safest or most effective choice. If your goal is to reduce knee pain, build strength, and move with confidence, there are better options than Swiss ball wall squats.

You don’t have to push through discomfort or worry that exercise will make things worse. With the right guidance, you can move safely, protect your joints, and feel stronger in everyday life.

If you’d like help finding the exercises that truly work for your body, I’d love to guide you. Together we can build strength in a way that feels safe, effective, and tailored to you.