Not exact matches
Generally speaking, lifters who squat narrow keep their feet pointed forward and lifters who squat
with a wider stance tend to flare their feet slightly, thereby allowing for a greater hip involvement and reducing the risk of
knee valgus.
The most common compensations seen in those
with a hip internal rotation deficit (HIRD) include overpronation at the feet, a
knee valgus, reduced step length, external rotation of the foot toward terminal stance phase and increased lumbar and
knee extension.
The caveat is only if you perform them properly - not
with the eye watering
knee valgus and lack of hip extension that the typical player performs the lifts
with that more resembles a sumo squat - reverse curl combo.
DO NT DO: ❌
Knees Caving /
Valgus Collapse — super common when squatting
with an anterior pelvic tilt & heels lifted, especially when coming out of the hole.
Tighten Your Buns: Glute Bridges or Hip Thrusts One of the most common issues people have
with squatting is known as
valgus collapse, or the
knees collapsing inwards during the «up» phase of the exercise.
In addition to
knee valgus, differences in certain gluteus maximus EMG parameters have been identified between younger and older subjects (Morcelli et al. 2015) and between those
with and without severe hip osteoarthritis (Rutherford et al. 2015).
Importantly in this regard, Homan et al. (2013) found that
knee valgus motion did not differ between groups
with high and low hip abduction and hip external rotation strength.