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If healthy and can perform deep knee bends, then do them, but do them properly. It is more important to do one squat properly with full range of motion than to do one hundred squats poorly.

• Never purposely or knowingly cause damage to your body, including your knees.

• If working with a knee injury, try half squats.

• If working with a knee injury and cannot do half squats, then practice moving up and down over a range of motion you can safely perform .

Things everyone should know about deep knee bends:

• Keep the spine vertical and chin up (also known as stacked spine).

• Perform with the heels off the floor to reduce stress on the knees and strain on the lower back. It also helps develop balance and works the calves. Heels on the floor are okay when performing half squats, which are performed occasionally to enhance the ankle's range of motion.

I like Hindu Squats, but I respectfully disagree with your written contention that one should squat fully with heels off the floor. The problem isn't the knees, contrary to common internet dogma. The problem is that HS only work the quads and calves, they really don't work the hamstrings at all. Building up to full bodyweight flat-footed squats, in my opinion, is worth the effort in both hamstring /glute recruitment as well as increased flexibility and mobility.

                                                   -Submitted by Dave in Chicago

• Perform with the knees pointing outward away from body's centerline to reduce strain on the knees and lower back.

• Move down slowly, stop at bottom of movement, and rise quickly.

• Always remain in control while performing deep knee bends. Bouncing while bottoming out to rise quicker or to increase the range of motion is not good for the knees.

• Do not favor one leg or use hands or arms to assist in the rise.

Counterbalance Squats

Researches at California State University found that to shift more load to the hips instead of to the knees, you should hold two dumbbells, let them hang at your sides, and, as you perform the squat, raise your arms straight out in front so they are parallel to the floor. Return them to your sides as you raise back up.

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