![]() ![]() Over time, as a result of the repetitive stresses, pain can develop in the knee. This inward movement at the knee joint is an issue because it places excessive force on the soft tissues around the knee. Knee valgus is what experts call the common movement dysfunction where the knees roll inwards as you squat, lunge, walk or run. WHAT IS KNEE VALGUS AND WHAT CAN YOU DO ABOUT IT? It's a good idea to do them before your workout, so you have the learnings front-of-mind and can apply them directly to your training. Incorporating these three drills into your routine will help bring more awareness to how you move while you work out. Focus on feeling it in your hamstrings, glutes and posterior chain.Bend forward from the hips, with your hips tracking back and down.Have your feet hip-width apart with a slight bend in the knee.Place two weight plates (or perhaps some books or similar) under your toes.This drill is what’s called the ‘toes raised waiter’s bow’ and it helps you increase mobility around the back of your hips, glutes, hamstrings and posterior chain. Make the movements slower and with control.Make sure you keep tapping your butt against the wall. ![]() Perform the same squat pattern, dropping deeper into your squat.Take one step further away from the wall.Stand in the same position as drill one.It will help you focus on engaging your glutes at the bottom of the movement to power up and elevate out of the squat. This drill helps ensure you’re evenly loading the knees and hips as you focus on your glutes. Adjust your movement so that your butt consistently taps the wall as you squat.Squat down with awareness of how your knees and your butt track against the wall (if you’re knee dominant your butt won’t be touching the wall).Practising this drill will encourage the ‘back and down’ movement of the hips to load the glutes and take excessive pressure away from your knees. In the video above Rob and Ben explain three simple squat drills that will help you safely and effectively protect your knees and focus on your glutes while training your lower body. Les Mills Creative Consultant Ben Main says this is a missed opportunity as you really want to jump at any chance to focus on your glutes: “Your glutes are the powerhouse of your body and building strong glutes enables you to move with power, drive and force.” This knee dominance means you rely heavily on your quads to do the work, often to the detriment of your glutes and posterior chain. This can place extra load is on the knees.” “This is where, rather than the hips sitting back and down, your knees track forward. “Many people have a knee-dominant squat,” explains physiotherapist Rob Lee. When you’re challenging your lower body with movements like squats and lunges, it can be good to push your limits and feel an element of discomfort – but not in your knees! Feeling it in your knees is often a sign you're not activating your glutes in the correct way. ![]()
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