Squatting: How to Keep Your Knees Out for Better Form & Safety

How do you push your knees out when squatting?

Pushing your knees out during a squat is a critical technique that involves actively externally rotating your femurs to align the knees over the feet, primarily driven by glute activation, ensuring joint safety, stability, and optimal power transfer throughout the movement.

Understanding "Knees Out" in the Squat

The cue "knees out" is fundamental to safe and effective squat mechanics. It refers to the action of preventing your knees from collapsing inward (valgus collapse) during the descent and ascent phases of a squat. This outward pressure ensures proper alignment of the hip, knee, and ankle joints, which is crucial for several reasons:

• Joint Protection: It reduces shear forces and stress on the knee joint, particularly the medial collateral ligament (MCL), which can be strained when knees cave inward.
• Optimal Muscle Engagement: Actively pushing the knees out engages the gluteal muscles (gluteus maximus, medius, and minimus) more effectively. The gluteus medius and minimus are key hip abductors and external rotators, essential for hip stability.
• Increased Power and Stability: A stable base provided by proper knee alignment allows for greater force production from the hips and legs, leading to a stronger and more efficient squat.
• Improved Depth: By creating space in the hip joint, "knees out" can facilitate a deeper, more comfortable squat without compromising spinal integrity.

The Mechanics of "Knees Out"

Achieving the "knees out" position is primarily a function of hip external rotation. The femur (thigh bone) rotates outwards in the hip socket, naturally guiding the knee in the same direction. This movement is not just about the knee itself, but about controlling the entire leg from the hip down.

• Gluteal Activation: The primary movers responsible for hip external rotation are the gluteal muscles, particularly the gluteus maximus (as a secondary external rotator) and the deeper hip external rotators (e.g., piriformis, gemelli, obturators). The gluteus medius and minimus also play a crucial role in preventing hip adduction (knees caving in).
• Foot Anchoring: The feet act as the anchor point. By screwing the feet into the floor (imagine rotating your feet outwards without actually moving them), you create torque at the hips, pre-activating the external rotators.

Step-by-Step Guide to Achieving "Knees Out"

Implementing the "knees out" cue requires conscious effort and practice. Here’s a breakdown:

• Foot Positioning:

  • Stance Width: Set your feet roughly shoulder-width apart, or slightly wider, depending on your individual anatomy and squat variation.
  • Toe Angle: Point your toes slightly outwards (typically 15-30 degrees). This pre-sets your hips in a more advantageous position for external rotation.
  • "Screw Your Feet In": Before initiating the squat, imagine "screwing" your feet into the floor by rotating your heels slightly inwards while keeping your toes planted. This creates external rotation torque at the hips and activates your glutes. Maintain this tension throughout the movement.

• Initiating the Movement:

  • Break at the Hips and Knees Simultaneously: Begin the squat by pushing your hips back and bending your knees simultaneously.
  • Conscious Knee Drive: As you descend, actively think about pushing your knees outwards, tracking them in line with your toes. Do not let them drift inward.

• Mid-Squat Cues:

  • "Spread the Floor": Visualize yourself trying to tear the floor apart with your feet. This reinforces the outward pressure on the knees.
  • "Knees Over Toes": Ensure your knees are tracking directly over your mid-foot or slightly outside your pinky toe, never inside.
  • Maintain Tension: Keep constant outward tension on your knees throughout the entire descent, especially at the bottom of the squat.

• Ascending Phase:

  • Lead with the Hips: As you drive up, continue pushing your knees out. Do not let them collapse inward as you push through the sticking point.
  • Glute Drive: Focus on squeezing your glutes to drive the hips forward and extend the knees, maintaining that external rotation.

Common Mistakes and How to Correct Them

Even with conscious effort, some common issues can prevent proper knee tracking.

• Knees Caving In (Valgus Collapse): This is the most common issue.
  • Cause: Weak glutes (especially glute medius), poor motor control, lack of hip mobility, or improper foot positioning.
  • Correction: Focus heavily on the "screw your feet in" cue. Incorporate glute activation exercises. Reduce load until proper form is established. Use a resistance band around the knees as a tactile cue.
• Over-Rotating Feet: Pointing toes too far out can sometimes be a compensation for lack of hip mobility or an attempt to force "knees out" without true hip external rotation.
  • Cause: Attempting to force the "knees out" cue without adequate hip mobility.
  • Correction: Experiment with toe angle (15-30 degrees is typical). Ensure the external rotation comes from the hip, not just by turning the foot.
• Lack of Glute Activation: If your glutes aren't firing, your knees will likely track inward.
  • Cause: Sedentary lifestyle, dominance of quads/adductors.
  • Correction: Perform glute activation drills before squatting (e.g., glute bridges, band walks). Focus on feeling your glutes work during the squat.
• Excessive External Rotation (Knees Too Far Out): While rare, some individuals might over-rotate, leading to discomfort or instability.
  • Cause: Overcompensation or specific anatomical variations.
  • Correction: The goal is to align knees over feet, not excessively outside them. Ensure the movement feels stable and powerful, not strained.

Drills and Exercises to Improve "Knees Out"

Incorporating specific drills can help reinforce the "knees out" pattern and strengthen the supporting muscles.

• Banded Squats: Place a mini-band just above or below your knees. The band provides external resistance, forcing you to actively push against it to maintain knee alignment.
• Goblet Squats with Elbow Cue: In a goblet squat, allow your elbows to lightly touch the inside of your knees at the bottom of the squat. Use this contact point as a tactile cue to push your knees outward against your elbows.
• Box Squats: Squatting to a box allows you to focus on controlled descent and holding the bottom position, providing more time to feel and correct knee alignment.
• Clamshells / Banded Abductions: These exercises specifically target the gluteus medius and minimus, strengthening the hip abductors and external rotators crucial for knee stability.
• Couch Stretch / Hip Flexor Mobility Drills: Tight hip flexors can inhibit glute activation and limit hip mobility, making it harder to achieve proper depth and external rotation. Improving hip flexibility can indirectly aid "knees out."

When to Seek Professional Guidance

If you consistently struggle with pushing your knees out, experience pain during squats, or have persistent valgus collapse despite implementing these strategies, it is advisable to consult a qualified professional. A certified personal trainer, physical therapist, or kinesiologist can assess your individual biomechanics, identify underlying imbalances, and provide tailored corrective exercises and coaching.

Conclusion

Mastering the "knees out" cue is more than just a technique; it's a fundamental principle of safe and effective squatting. By understanding the biomechanics of hip external rotation, actively engaging your glutes, and practicing with specific cues and drills, you can improve your squat form, protect your joints, and unlock greater strength and performance. Consistent practice and attention to detail are key to making this crucial movement pattern second nature.