How to correct the knees going inward the squat
In this follow up blog (see part 1 here) we are going to show you how to correct the knees going inward during the squat. Because finding the reason behind the problem is 50% of the solution
The main 2 reasons
There are two main reasons why the knee will move in throughout the squat movement:
Lack of mobility in the ankles will not allow for proper hip loading. Therefore, it will limit you on proper hip stabilization. The most common mobility fault, and quite honestly often overlooked, related to this problem of the knees going inward is ankle mobility. Lack of ankle mobility leads to improper load using mainly your quads or legs instead of the appropriate hip muscles:
#2 Poor Stabilization
Poor stabilization of the hips from weak glutes or a weak transfer of weight into the hips from the core. In other words, proper core stabilization will activate the gluteal muscles and provide stability in the hip. If there is poor transfer from the core, the gluteal muscles will not be cued to fire.
Important clarification is the difference between knees collapsing and the “knee valgus twitch”
Here is an example of knees collapsing:
What is Knee Valgus Twitch?
Advanced lifters seem to briefly “twitch” by a slight knee “going in” when at the bottom of the squat. It is seen the most as they initiate the “coming up” part of the squat. However they usually revert back to having their knees out after they pass the sticking region.
On the other hand, just like in the video knee collapse happens throughout the movement.
What can be done?
If you already have pain in your knee, IT-band or in the side/front of the hip, the pain needs to be addressed. Exercise won’t fix the pain. The pain needs to be treated first before the poor movement pattern can be corrected.
Once the pain has been treated we can move to correct the movement pattern. This is usually how we correct it (in order of importance):
- Correct the pelvic rotation. Mobilizing or adjusting the hip will balance out the pelvis and lead to better loading into both legs.
- Improve Ankle mobility. If your ankle mobility is poor you will never be able to properly bear the weight in the hips since it limits the depth of the squat.
- Creating a stronger core by doing things like side planks, farmers carriers and counterbalance squats will lead to better weight transfer, banded push-pull.
- Stronger glutes or glutes that match the strength of the front of the legs (quadriceps) will create an ideal hip and knee stabilization.