Pain in knees...Form?

peggykirkby

lev_k...I notice that your toes point outward at the bottom of your squat. The lower legs, like the forearms, are designed for semi-rotation working with ankles and wrists.

When you squat, toes out, you're working against balance and alignment.

Try keeping toes pointing straight forward, maintain balance by keeping legs no farther apart than shoulder width and be sure to keep your knees from bowing out or going into a "knock knee" position.

You will notice a difference in your squat posture (re: back) for which you may have to adapt. Go slow until proper posture is an automatic reflex, for your balance may feel 'off' at first.

Best of luck.

(from one who corrected too late...)

XavierNusum

I'm not quite sure what this is or if there is a question asked.

What I do know is there are several different "squat forms", but one thing that is generally accepted is toes point slightly out and knees track in line with the toes. There are some that speak against heavily pushing the knees out, but all speak against knees/ankles caving in! This is a sign of weak glutes, limited mobility in the hips and ankles.

The most important thing to note is loading the body for a movement when the basic mobility is not there is dangerous. Because the body will compensate which puts additional stress somewhere else.

One approach some strength and conditioning coaches are taking is strengthening those same muscles using other movements while training for mobility to perform the squat properly. So you use leg press, lunges, leg lifts, hip thrust and split squats to strengthen the quads, adductors/abductors, hamstrings and glutes while training for hip, ankle and even shoulder mobility to bear weight on the back during a squat.