A common improper movement pattern observed during a squat is knee valgus (knees caving inward). This is typically the result of strong hip adductor muscles (located on the inner thigh) overpowering the weak hip abductors (gluteus minimus and gluteus medius).
What causes excessive knee valgus?
Because excessive knee valgus (MKD and 3D) is most likely caused by a combination of hip- and ankle-muscle imbalances, comprehensive strategies that focus on the joints proximal and distal to the knee should be investigated to determine if knee alignment can be corrected during functional tasks.
Can I squat with knee valgus?
When knee valgus occurs, the knees will track inside the foot, bringing your knees closer together. In another article, I discuss whether it’s safe for the knees to pass in front of your foot while squatting. In short, yes, it’s safe.
Why do my legs shake during squats?
Legs shaking in the squat usually happens due to muscle fatigue, which occurs with high rep training. Your legs can also shake when introducing new movements, lifting with poor technique, or due to muscular imbalances. Factors that increase the chance of shaking are: being under recovered, underfed, or dehydrated.
Is knee valgus bad?
Traditionally, knee valgus (knee cave, knock knees) has always been seen as a dangerous movement that is detrimental and should be avoided at all costs. You could walk into almost any gym and you will always hear the common cue “KNEES OUT” being thrown around always.
How do you treat a knee valgus?
When genu valgum is severe, or when exercise isn’t enough to relieve pain and stabilize your knee, your doctor may recommend surgery. For younger people, a small metal plate inserted in their knee can help direct future bone growth. This minor procedure is called guided growth surgery.
What muscles can cause knee valgus?
Knee valgus often the result of tight, overactive adductors (the muscles that run down the inner thigh and groin area), and weak abductors (the muscles that run down the outside of the leg which act to pull the leg away from the midline of the body).
What is knee valgus?
Valgus collapse’ or ‘knee valgus’ is a movement dysfunction that may occur during walking, running, squatting or other functional activities. It refers to when one knee “collapses” in towards the other knee, instead of travelling in a straight line over the foot.
What is hack squat?
The hack squat involves standing on the plate, leaning back onto the pads at an angle, with the weight placed on top of you by positioning yourself under the shoulder pads. The weight is then pushed in the concentric phase of the squat. Simply put, when you stand back up, that’s when the weight is pushed away from you.