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Do You Cave in When You Squat?

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Chief_Rocka
Chief_Rocka Posts: 4,710 Member
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If so, fix it before you hurt yourself.

I wish this article was written a few years ago. I was having knee pain while squatting, and couldn't figure out why. Eventually, the knee pain started happening while doing normal daily activities. I almost gave up squatting for good. I finally figured out that my knees were caving in at the bottom of my squat and figured out how to fix it.

Thanks to Bret Contreras, you don't have to learn the hard way like I did: http://bretcontreras.com/knee-valgus-valgus-collapse-glute-medius-strengthening-band-hip-abduction-exercises-and-ankle-dorsiflexion-drills/
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Replies

  • taunto
    taunto Posts: 6,420 Member
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    aren't the knees supposed to spread out? Like allowing the awesomeness of the squat to finger bang you kinda spread out?
  • SideSteel
    SideSteel Posts: 11,068 Member
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    Thanks, bookmarked.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
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    aren't the knees supposed to spread out? Like allowing the awesomeness of the squat to finger bang you kinda spread out?

    tumblr_m66el4ld8f1rxkh8vo1_400.jpg
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
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    Bad Girl Machine.
  • professorRAT
    professorRAT Posts: 690 Member
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    thanks!
  • craigmandu
    craigmandu Posts: 976 Member
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    Tagging Thanks.
  • SideSteel
    SideSteel Posts: 11,068 Member
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    Bad Girl Machine.

    That was my nickname in high school.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
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    Bad Girl Machine.

    That was my nickname in high school.

    Look, I've been fighting for years saying this machine was useful, but noone believed me!!! =)
  • taunto
    taunto Posts: 6,420 Member
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    aren't the knees supposed to spread out? Like allowing the awesomeness of the squat to finger bang you kinda spread out?

    tumblr_m66el4ld8f1rxkh8vo1_400.jpg

    I was actually being serious. You're suppose to move the knees outwards a wee bit right?
  • Fittreelol
    Fittreelol Posts: 2,535 Member
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    I believe knees, much like laces, should be out.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
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    aren't the knees supposed to spread out? Like allowing the awesomeness of the squat to finger bang you kinda spread out?

    tumblr_m66el4ld8f1rxkh8vo1_400.jpg

    I was actually being serious. You're suppose to move the knees outwards a wee bit right?

    Yes, your toes should point outward, and your knees should track with them.
  • PriceK01
    PriceK01 Posts: 834 Member
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    Thanks for posting this, Rock :)
  • renwicker
    renwicker Posts: 158 Member
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    Great info! Thanks!
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    Bad Girl Machine.

    I AM NOT GOING TO USE THE SLUT MACHINE AND YOU CAN'T MAKE ME!

    I do have bands though to use during light squats - it cues you to keep knees out.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    Thanks for posting Rock - good article
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    I believe knees, much like laces, should be out.

    To the extent your toes are - they should align. People often try to keep their knees out but then end up having them track outside the toes (and vice versa).
  • whierd
    whierd Posts: 14,026 Member
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    Subbed.
  • dirtnap63
    dirtnap63 Posts: 1,387 Member
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    Tagging. This is definitely a problem I have.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
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    Bad Girl Machine.

    I AM NOT GOING TO USE THE SLUT MACHINE AND YOU CAN'T MAKE ME!

    I do have bands though to use during light squats - it cues you to keep knees out.

    You're missing out =).
  • sarahz5
    sarahz5 Posts: 1,363 Member
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    Thanks for posting this with a teaser - I follow Bret's blog but given the title I had no idea this article might discuss something that could apply to me. :tongue: I see by a search he doesn't discuss "knock knees" which I suspect is my issue, but I'm hoping the advice may help. Knee pain? Check. Trouble getting knees to track feet? Check.

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