Legs Bowing inward during squats

TayTayDrenDren

So I've been dealing with this problem while squatting. I have long legs and a long torso and every time I squat my knees kind of bow inward and my hips want to sway to one side sometimes. I also have terrible Balance and I have to use the squat rack where the bar is supported by hooks. It's driving me nuts because I'm trying really hard to have good form while doing these exercises.
1. What can I do about my knees and hips for squats?
2. Does me using this kind of squatting rack take away from my strength or is it good for practicing form?

Thanks,
Taylor

Hello_its_Dan

Lotsa questions.
Do you have this issue when doing body squats?
When you place your heels on a 1/2 inch block or books, does it stop?
Do you own resistance bands?
Can you post a video or link to a video?
Do you have to squat? Or can you do step ups, hip thrusts, and lunging?
Do you have lower back issues?
Issues with your hamstrings?
Tight calves?
Are you squatting in shoes? Do they have a built in arch or flat?
Lordosis or kyphosis, swayback or any posture issues?

JoRocka

keep practicing, most people find bands helpful with knee valgus and especially if you're finding yourself swinging to one side you likely have a severely undeveloped glute on one side.

http://bretcontreras.com/knee-valgus-valgus-collapse-glute-medius-strengthening- band-hip-abduction-exercises-and-ankle-dorsiflexion-drills/

Obviously seeing someone in person will help- but single leg Romanian DL- single leg bridge lifts/thrusters and pistol squats are all a good place to start.

As far as the squat "rack" are you talking about the smith machine?

BusyRaeNOTBusty

Don't use the Smith machine (the one where the bar is stuck to uprights and only goes straight up and down).
If you can't keep your knees where they are supposed to be with the bare bar, switch to goblet squats so you can go even lower weight.
Get shoes with flat soles like Chuck Taylors.
During your squat keep your weight on the outside edges of your feet and really think about pushing the floor apart with those feet as you come up.

TR0berts

Yeah, a couple videos - one from the side, one from the rear (or front) - would be very helpful, as it could be any one (or more) of a handful of things.

SonyaCele

get stronger, get your entire body tight for the movement, focus on pushing your knees out, some people use the cue to spread the floor apart with your feet. and focus on opening at the hip. power the lift with your glutes, squeeze them tight and keep your knees pressed out. another cue is to screw your feet into the ground to torque your legs and knees out.

TayTayDrenDren

Wow I'm stupid...I didn't really know what the Smith machine was so I looked it up....AND I WAS USING IT THE ENTIRE TIME! I'm so mad but at least I know now.

Packerjohn

JoRocka wrote: »

keep practicing, most people find bands helpful with knee valgus and especially if you're finding yourself swinging to one side you likely have a severely undeveloped glute on one side.

http://bretcontreras.com/knee-valgus-valgus-collapse-glute-medius-strengthening- band-hip-abduction-exercises-and-ankle-dorsiflexion-drills/

Obviously seeing someone in person will help- but single leg Romanian DL- single leg bridge lifts/thrusters and pistol squats are all a good place to start.

As far as the squat "rack" are you talking about the smith machine?

Nice suggestions. I would also consider the goblet squat to learn form: http://www.bodybuilding.com/exercises/detail/view/name/goblet-squat

If you don't have a kettlebell, you can also use dumbbells.