What are the common causes of knees caving in during squats?

Knee valgus typically stems from a combination of factors including weakness of hip abductors and external rotators, limited ankle dorsiflexion, poor motor control, and sometimes excessive foot pronation.

How can I correct knee valgus during my squats?

Correcting knee valgus involves technique refinements like a wider stance and a "knees out" cue, strengthening exercises for glutes and core, mobility drills for ankles and hips, and motor control exercises.

Which muscles should I strengthen to prevent my knees from caving in?

To prevent knee valgus, you should focus on strengthening your gluteus medius, minimus, and maximus, other hip external rotators, and ensuring good core stability.

When should I seek professional help for knee valgus?

If you experience persistent pain or struggle to correct knee valgus despite consistent effort, it is advisable to seek guidance from a qualified strength and conditioning coach, physical therapist, or kinesiologist.

How to stop knees from turning in when squatting?

To prevent knees from turning in (knee valgus) during squats, focus on strengthening the hip abductors and external rotators, improving ankle mobility, refining squat technique with proper cueing, and enhancing overall motor control and proprioception.

Understanding Knee Valgus During Squats

Knee valgus, often described as the knees "caving in" or tracking inward during a squat, is a common biomechanical fault observed in fitness enthusiasts and athletes alike. While a slight inward movement might be within a normal range for some, excessive or uncontrolled knee valgus can significantly increase stress on the knee joint, patellofemoral joint, and ligaments (such as the ACL), potentially leading to pain, injury, and reduced lifting performance. It indicates an inefficient transfer of force and a breakdown in the kinetic chain.

Common Causes of Knee Valgus

Addressing knee valgus requires a multi-faceted approach, as it often stems from a combination of factors:

Weakness of Hip Abductors and External Rotators:
- Gluteus Medius and Minimus: These muscles are crucial for hip abduction (moving the leg away from the midline) and stabilizing the pelvis. Weakness can lead to the femur internally rotating, causing the knee to track inward.
- Gluteus Maximus and Piriformis: These are primary hip external rotators. Insufficient strength here can also contribute to internal rotation of the femur.
Overactivity or Tightness of Hip Adductors and Internal Rotators:
- Adductor Magnus, Longus, Brevis: While strong adductors are beneficial, overactivity or tightness can pull the knees inward, especially if counteracting abductor strength is lacking.
- Tensor Fasciae Latae (TFL) and Rectus Femoris: These muscles can contribute to internal rotation and valgus if dominant or tight.
Limited Ankle Dorsiflexion:
- Insufficient ankle mobility (the ability to bring your shin forward over your foot) can force the body to compensate higher up the kinetic chain. If the ankles can't move adequately, the knees may compensate by caving inward to allow the hips to descend lower.
Poor Motor Control and Neuromuscular Coordination:
- Sometimes, the issue isn't a lack of strength but rather an inability of the nervous system to properly coordinate muscle activation. The body may not "know" how to maintain proper knee alignment during dynamic movement.
Foot Pronation:
- Excessive pronation (flattening) of the arch of the foot can cause internal rotation of the tibia and femur, leading to knee valgus.
Hip Structure and Anatomy:
- Individual anatomical variations, such as a higher Q-angle (the angle between the quadriceps and the patellar tendon), can predispose individuals to knee valgus. While not modifiable, awareness helps in managing the issue.

Strategies to Correct Knee Valgus

Correcting knee valgus involves a combination of technique refinement, targeted strengthening, mobility work, and motor control drills.

Wider Stance: Experiment with a slightly wider foot stance and a slightly greater toe-out angle (15-30 degrees) to allow more room for the hips to descend and promote external rotation.
"Knees Out" Cue: Actively think about driving the knees outward, tracking them in line with the middle of the foot throughout the entire squat. Imagine pushing your knees into invisible walls or a resistance band.
Hip Drive: Initiate the squat by pushing the hips back and down, rather than just bending the knees. This helps engage the glutes more effectively.
Controlled Descent: Slow down the eccentric (lowering) phase of the squat. This allows for greater awareness and control over knee tracking.
Depth Awareness: Avoid squatting deeper than your current mobility and control allow. Focus on maintaining proper form within your available range of motion.

2. Strengthening Exercises

Targeting key muscle groups is paramount for long-term correction.

Gluteus Medius & Minimus:
- Clamshells: Lie on your side, knees bent, feet together. Keeping feet together, lift your top knee.
- Banded Lateral Walks: Place a resistance band around your ankles or just above your knees. Step sideways, maintaining tension.
- Banded Glute Bridges/Hip Thrusts: Place a band above your knees and drive them outwards as you lift your hips.
- Side Plank with Abduction: Hold a side plank and lift the top leg.
Gluteus Maximus & Hip External Rotators:
- Banded Squats: Use a resistance band above your knees to provide an external cue to push your knees out.
- Bulgarian Split Squats: Focus on maintaining knee alignment.
- Single-Leg RDLs: Improves balance and unilateral glute strength.
- Cable Hip External Rotations: Standing, use a cable machine to externally rotate the hip.
Core Stability:
- A strong core (including transverse abdominis and obliques) provides a stable base for hip movement. Incorporate planks, bird-dogs, and anti-rotation exercises.

3. Mobility Drills

Address any limitations in ankle or hip mobility.

Ankle Dorsiflexion Stretches:
- Kneeling Ankle Mobility: Kneel with one foot flat, drive your knee forward over your toes while keeping your heel down.
- Calf Stretches: Target both gastrocnemius (straight leg) and soleus (bent knee).
Hip Mobility:
- 90/90 Hip Rotations: Seated, rotate hips to bring knees to 90-degree angles on both sides.
- Pigeon Pose/Figure-Four Stretch: Improves external rotation and glute flexibility.

4. Motor Control and Proprioception

These drills help your brain "learn" how to keep your knees aligned.

Box Squats with Band: Squat to a box, ensuring knees stay out against the band. The box provides a consistent depth.
Tempo Squats: Perform squats with a very slow eccentric (e.g., 3-5 second lower) and potentially a pause at the bottom to build control.
Mirror Work: Practice squats in front of a mirror to receive immediate visual feedback on knee tracking.
Unilateral Exercises: Single-leg squats, step-ups, and lunges can highlight and address imbalances between sides.

5. Footwear and Support

Ensure your training shoes have a stable, flat sole. Overly cushioned or unstable shoes can contribute to poor foot mechanics.
Consider custom orthotics if excessive foot pronation is a significant contributing factor, after consulting with a podiatrist or physical therapist.

Progressive Application and Professional Guidance

Start with lighter loads and prioritize perfect form over weight. Gradually increase resistance as your control and strength improve. Consistency is key. Incorporate these corrective exercises and drills into your warm-up or as part of your regular training routine. If you experience persistent pain or struggle to correct knee valgus despite consistent effort, seek guidance from a qualified strength and conditioning coach, physical therapist, or kinesiologist. They can provide a personalized assessment, identify specific underlying causes, and design an individualized corrective exercise program tailored to your needs.

Squatting: Preventing Knee Valgus, Causes, and Correction Strategies