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Do You Cave in When You Squat?

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
    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
    Thanks, bookmarked.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    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
    Bad Girl Machine.
  • professorRAT
    professorRAT Posts: 690 Member
    thanks!
  • craigmandu
    craigmandu Posts: 976 Member
    Tagging Thanks.
  • SideSteel
    SideSteel Posts: 11,068 Member
    Bad Girl Machine.

    That was my nickname in high school.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    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
    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
    I believe knees, much like laces, should be out.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    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
    Thanks for posting this, Rock :)
  • renwicker
    renwicker Posts: 158 Member
    Great info! Thanks!
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    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
    Thanks for posting Rock - good article
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    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: 14,025 Member
    Subbed.
  • dirtnap63
    dirtnap63 Posts: 1,387 Member
    Tagging. This is definitely a problem I have.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    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
    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.
  • jaxxie
    jaxxie Posts: 576 Member
    Awesome, thanks...tagging for sure!
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    I just linked this thread to the form/technique one.

    http://www.myfitnesspal.com/topics/show/852401-proper-form-and-technique-sources?page=2#posts-15710887
  • cmeiron
    cmeiron Posts: 1,599 Member
    oooh, nice info. I think I might be doing this a bit...I'll have to watch next workout.
  • DragonSquatter
    DragonSquatter Posts: 957 Member
    My husband used to get bad knee pain when he tried to do even bodyweight squats. This was the issue for him also.

    Good article and message.
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
    Bump for later.
  • CrankMeUp
    CrankMeUp Posts: 2,860 Member
    Bad Girl Machine.

    yes/no machine.
  • Will_Thrust_For_Candy
    Will_Thrust_For_Candy Posts: 6,109 Member
    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

    This ^^^^^ made my morning :laugh:
  • fitandgeeky
    fitandgeeky Posts: 232 Member
    I just have to say thanks for posting this when you did. After reading over the article listed, I realized that as I added weight to my squats, my left knee was caving. I've been working for the last 6-8 weeks to correct that and I can happily report that I've manged to correct it! Granted I'm not pushing the same weight as I was, I'm about 15 lbs off my old max, but my knees are stable. Now I just have to work my way back up. Thanks again! This helped me a lot.
  • catfive1
    catfive1 Posts: 529 Member
    My daughter is a physio assistant and she preaches this to me. I have one bad knee so have to be careful.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    Tagging.

    Love the video on goblet squats. I think I haven't been doing them correctly...and didn't realize about the knee cave in. great article bookmarked!!!

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