Most exercise scientists today say the squat is one of the most beneficial exercises you can do as you age. Just think about all the ways we squat throughout the day: grabbing dish soap from under the sink, crouching to hug your children and even sitting down on the toilet.

“We probably do hundreds of squats a day,” said Christopher M. Powers, a professor of physical therapy at the University of Southern California.

But what if you suffer from chronic knee pain and the thought of squatting makes you wince? It turns out, most people can effectively squat while navigating all sorts of issues, like kneecap pain, arthritis, meniscus tears, ligament and tendon strains and postoperative recovery, said Jarlo Ilano, a physical therapist in Seattle.

The key, he said, is to find ways to adjust your form that take stress off the knees, then to gradually get stronger and rely on those adjustments less. A recent research review, for example, found several adjustments that can decrease knee pain for people struggling with arthritis and recent ACL damage.

Finding the right adjustments may take some trial and error. Try one adjustment at a time first, then see if some combination provides more relief.

Here are four form adjustments for the most common knee woes.

Forward torso lean

Recommended for patellofemoral pain (kneecap pain), osteoarthritis, post-ACL reconstruction surgery

In a typical squat, with the top half of your body in an upright position, your knees and quads take the brunt of your body weight. But in this version, you lean your torso and arms forward, and sit your butt back, which lessens the strain on the knees.

But this is not recommended for people who have lower back pain, because it can create strain on the lumbar spine and cause injury, Powers said.

Shallow(er) squat

Recommended for kneecap pain, osteoarthritis, post-ACL reconstruction surgery

The lower you sit into a squat, the more stress you put on the knees, Powers said. So to reduce strain, just don’t squat as low. To find the right depth for you, stand in front of a mirror and squat until your knees start to hurt. Take note of where that is, then practice squatting only to that level, Ilano said.

Outward toe rotation

Recommended for kneecap pain, post-ACL reconstruction surgery

Turning the toes outward by about 30 degrees can prevent the knees from buckling toward each other, and will minimize unwanted pressure on the inner side of the joints. Pointing your feet out more than 45 degrees may cause you to lose your balance, so find an angle that feels stable for you. However, if you have arthritis, an outward toe rotation can be particularly uncomfortable.

Wide stance

Recommended for kneecap pain

Physical therapists often recommend strengthening the butt muscles to help support the knees in the squat. One way to do this is to widen your stance.

Step your feet shoulder width (or more) apart, which will activate your gluteal muscles more. Avoid stepping out more than 1.5 times your shoulder width, which can cause your knees to collapse in and trigger more joint pain.

As your quads, hips and knees get stronger through practice, you may find over time that you can squat deeper and with less knee pain.