When I squat(more when I do front squats) my knees tend to cave in depending how much weight I'm using(not all the time though) .I was wondering if anyone had any tips that could help me out with thisbecause I just don't know what to do to fix this. Thanks
edit:Somewhat like the girl in the 320X10 video but not every rep like her
the knees cave in typically when the weight gets in front of your hips. the body naturally transfers the weight to a muscle group that will handle the weight. when the knees cave in the stress is then placed on the quads.
there are a couple things you can do to keep this from happening-
be sure to keep the weight centered over your hips. placing the bar lower on the traps and getting your elbows under the bar will keep the bar over the hips.
when you set your feet, turn your feet out slightly and force your knees out. this technique is known as spreading the floor. you pretend that you are trying to spread the floor in half with your feet. to do this you push out with the outsides of your feet and at the same time push your knees out to the sides. you keep forcing your knees out as you decend into your squat and then also on the way up. this will keep the stress in the hips during your squats.
these two techniques should help with your problem.
quads being overly dominant compared to your glutes and hamstrings can cause your knees to cave in. work on your hammys and glutes and try to keep your knees pointed between your big toe and your little toe and before you know it you wont even have to think about what your knees are doing.