I used to have a problem of swaying side to side and moving my knees while squating, then I got better squating shoes and that fixed it, then the problem came up again recently. I talked to a trainer and he said it’s either a glute, core, or lower back thing.
I don’t think it’s lower back because my ME deadlift is 100lbs higher than squat. Maybe my glutes, but I can lunge a decent amount. So I’m thinking my core routine needs more work.
Tomorrow I have shoulder and ab training.
Right now I do 3 sets of hanging windshield wipers (which are still pretty hard for me, I can only do 4-6 reps with a lot of wrest in between), then a set or two of weighted crunches. I used to do an isometric exercise where I hang and hold a dumbbell up as long as possible, and I probably need to add it again. The trainer also suggested lunges with one arm raised holding a dumbbell. I’ll do a set or two of that too.
Anything else people recommend?