Fix Your Patella Pain: 3 Simple Cues to Strengthen Your Knees

If you experience pain in your patella—the front of your knee—you're not alone. Many people assume that weak quads are the root cause of their knee pain and try to strengthen them as a solution. However, this common mistake can actually make things worse!

In a recent coaching call at We Shape, Shirley, one of our members, shared that she was struggling with patellofemoral pain—discomfort around the kneecap, either at the top or bottom of the tendon. She believed her quads weren’t strong enough, but after observing her movements, we discovered three key mistakes that were causing her pain. The good news? A few simple form corrections made an immediate difference—and they can work for you too!

Understanding Patellofemoral Pain: It’s Not Just About the Quads

Your quadriceps (quads) play a crucial role in knee extension, but they aren't the only muscles responsible for healthy knee function. Your hamstrings (which pull the heel toward the glutes) and glutes (which extend the hips) also need to be strong and engaged.

If you rely too much on your quads, you become quad dominant—which shifts more weight forward onto your knees. This extra pressure tightens the patellar tendon, leading to pain and discomfort. Instead of overloading your quads, you need to balance the effort with your hamstrings and glutes.

The 3 Essential Cues to Fix Your Knee Pain

Here are three simple but game-changing form cues that will help you activate the right muscles, reduce knee pain, and move with better mechanics.

1. Push Your Hips Back (Not Your Knees Forward)

One of the most common mistakes that leads to patella pain is initiating movement by bending the knees first. Instead, push your hips back and hinge from the hips.

Why this works:

• Activates your glutes and hamstrings, taking pressure off your knees

• Ensures proper weight distribution

• Prevents excess stress on the patellar tendon

Common mistake:

• Letting the knees move forward instead of hinging at the hips

2. Keep 70% of Your Weight on Your Heels

Balance is key! To avoid knee strain, distribute 70% of your weight on your heels and 30% on your toes. This keeps your weight properly aligned and prevents excessive quad activation.

Why this works:

• Helps maintain proper squat mechanics

• Reduces pressure on the knee joint

• Encourages better muscle engagement

Common mistake:

• Shifting too much weight onto the toes, which brings the knees forward and reinforces quad dominance

3. Don't Let Your Knees Go Too Far Over Your Toes

As you descend into a squat or get up from a chair, be mindful of your knee position. Your knees shouldn’t move too far forward past your toes. Instead, focus on keeping them aligned over your feet.

Why this works:

• Reduces unnecessary knee strain

• Ensures the glutes and hamstrings are working with the quads

• Promotes better movement patterns

Common mistake:

• Allowing the knees to travel forward too much, increasing stress on the patellar tendon

Put It All Together

When you apply these three cues—hinge at the hips, keep weight on your heels, and control knee positioning—you’ll immediately feel the difference. Shirley experienced pain relief within minutes of making these corrections, and so can you!

Final Thoughts

Patellofemoral pain doesn’t mean your quads are weak—it often means you need better movement mechanics. By engaging your glutes, hamstrings, and quads together, you can build stronger, pain-free knees.

Try these three simple form adjustments the next time you squat or stand up from a chair, and let us know how they work for you!