Squats: Why Knees Together is Harmful, Its Causes, and How to Correct It

How do you squat with your knees together?

Squatting with your knees touching or collapsing inward (known as knee valgus) is generally considered poor biomechanics and significantly increases the risk of injury. Proper squat form emphasizes keeping the knees aligned with the toes, avoiding inward collapse.

Understanding Proper Squat Mechanics

A fundamental principle of safe and effective squatting involves maintaining proper alignment throughout the movement. The goal is to distribute force evenly across the joints and engage the target musculature efficiently.

• Knee Tracking: During a squat, your knees should track in line with your toes. This means they should not collapse inward (valgus) nor flare excessively outward. This alignment helps distribute stress appropriately across the knee joint, including the patellofemoral joint (kneecap and thigh bone), menisci, and ligaments.
• Stance Width: An optimal squat stance typically involves feet hip-to-shoulder width apart, with toes pointed slightly outward (0-30 degrees, depending on individual anatomy and mobility). This allows for adequate hip external rotation and abduction, facilitating proper knee tracking and glute activation.

Why Squatting with Knees Together is Problematic

When the knees collapse inward during a squat, it indicates a significant deviation from optimal biomechanics, often referred to as knee valgus collapse. This posture places undue stress on critical structures within and around the knee joint.

• Increased Joint Stress: Knee valgus significantly increases shear and compressive forces on the medial (inner) aspect of the knee. This can lead to:
  • Ligament Strain: Primarily the anterior cruciate ligament (ACL) and medial collateral ligament (MCL), increasing the risk of sprains or tears.
  • Meniscus Damage: Increased pressure on the medial meniscus.
  • Patellofemoral Pain Syndrome: Misalignment of the kneecap can cause pain around the front of the knee.
• Reduced Muscle Activation: Collapsing the knees inward inhibits the activation of key hip musculature, particularly the gluteus medius and minimus (hip abductors and external rotators). These muscles are crucial for stabilizing the pelvis and preventing knee valgus.
• Compromised Performance: Inefficient muscle activation and unstable joint mechanics limit the amount of force you can generate, reducing your squat performance and overall strength gains.
• Risk of Chronic Injury: Persistent squatting with knee valgus can lead to chronic pain and degenerative changes in the knee joint over time.

Common Causes of Knee Valgus During Squats

Several factors can contribute to the inward collapse of the knees during a squat. Identifying the root cause is essential for effective correction.

• Weak Gluteus Medius and Minimus: These muscles are responsible for hip abduction and external rotation, which are critical for stabilizing the femur and preventing knee valgus.
• Tight Hip Adductors: Overly tight muscles on the inner thigh can pull the knees inward.
• Poor Ankle Mobility (Dorsiflexion): Limited ankle flexibility can prevent the shins from moving forward adequately, forcing the knees to compensate by collapsing inward to achieve depth.
• Weak Hip External Rotators: Muscles like the piriformis and obturators are vital for maintaining outward knee drive.
• Improper Foot Placement: A stance that is too narrow, or excessive pronation of the feet, can predispose the knees to collapse inward.
• Motor Control Issues/Lack of Awareness: Sometimes, it's simply a lack of conscious control or understanding of proper movement patterns.

Correcting Knee Valgus: Strategies for Safer Squatting

Addressing knee valgus requires a multi-faceted approach focusing on strengthening, mobility, and motor control.

• Focus on Glute Activation: Before and during your squats, consciously engage your glutes.
  • Warm-up Drills: Include exercises like glute bridges, clam shells, and band walks (with a mini-band around the knees) to activate the hip abductors.
  • Cues: Use cues like "knees out," "spread the floor with your feet," or "push your knees into the band" (if using a resistance band).
• Strengthen Hip Abductors and External Rotators: Incorporate specific exercises into your routine.
  • Band Walks: Side-stepping and monster walks with a resistance band around the ankles or knees.
  • Clam Shells: Lying on your side, knees bent, open and close your top knee like a clam shell.
  • Side-Lying Leg Raises: Focus on lifting the leg directly sideways.
  • Cable Hip Abductions: Using a cable machine to strengthen the movement.
• Improve Ankle Mobility: Address any limitations in ankle dorsiflexion.
  • Ankle Mobility Drills: Wall ankle mobilizations, calf stretches (gastroc and soleus), and foam rolling the calves.
  • Elevated Heels: Temporarily, using weightlifting shoes or small heel wedges can compensate for ankle immobility, allowing you to maintain better knee tracking while you work on improving mobility.
• Address Adductor Tightness: Regular stretching of the inner thigh muscles can help.
  • Cossack Squats: A dynamic stretch for adductors and hip mobility.
  • Butterfly Stretch: A static stretch for the inner thighs.
• Mastering External Cues and Feedback:
  • Resistance Bands: Placing a mini-band just above your knees during squats provides proprioceptive feedback, encouraging you to push your knees outward against the band's resistance.
  • Mirror Work: Squatting in front of a mirror to visually monitor your knee alignment.
  • Video Analysis: Recording your squats can help identify issues you might not feel.
• Start with Bodyweight or Light Loads: Prioritize perfect form over heavy weight. Ensure your knees track correctly with bodyweight before adding external resistance.
• Seek Professional Guidance: If you consistently struggle with knee valgus or experience pain, consult a qualified personal trainer, strength and conditioning coach, or physical therapist. They can provide a personalized assessment and corrective exercise program.

When is a Narrow Stance (Not "Knees Together") Used?

While "knees together" (valgus) is always problematic, some squat variations utilize a narrow stance where the feet are closer than hip-width. In these variations, the knees will naturally be closer to each other, but they should never collapse inward or touch. The principle of knees tracking over toes still applies. Narrow stance squats can emphasize quadriceps development more than hip-dominant muscles. However, they demand excellent ankle mobility and knee stability to execute safely.

Conclusion: Prioritizing Joint Health and Performance

The query "How do you squat with your knees together?" reveals a common misconception or a symptom of improper form. Rather than a technique to be learned, squatting with knees together (knee valgus) is a movement fault to be corrected. By understanding the biomechanics of proper squatting, identifying the underlying causes of knee valgus, and implementing targeted corrective strategies, you can significantly improve your squat form, reduce injury risk, and enhance your overall strength and performance. Always prioritize joint health and safe movement patterns over attempting to force a potentially harmful position.