T Nation

Squat: Knee+Hip Stability


#1

Ok, like the title suggests, I'm having trouble keeping my hips and knees from wobbling. The hips are doing more forward and back wobbling than side to side as I descend into the hole.

The knees are wobbling side to side mostly on my left side. I found pointing my toes more forward and less to the side helps a lot for both but it does not completely eliminate the issues.

So far my plan of attack includes moderately heavy goodmornings for my lower back and supra-maximal front squat holds for 10-20 seconds for the anterior core. I'm also doing x-band walks for the knee issue.

I also have very slight upper back rounding. Also, when I explode out of the hole, I loose my arch however my back stays flat and never actually bends over. The arch is there on the entire descent, it's only the ascent out of the hole where the arch to neutral occurs.

What else can I do to fix these issues?


#2

Have access to a Reverse Hyper? Would definitely help with the stability in the hips. You have GHR's, SLDL's, and RDL you can do too. For your upper back, do seated good mornings, and round your back when you get down, and straighten back up. Also, chins, Pendlay rows, and YTI will help.


#3

x2


#4

Single leg work: reverse lunges, split squats, step-ups.

I think seated good mornings would be perfect for you. Takes your leg out of the equation. You will have to use a little less weight then regular good mornings, but it will be worth it.


#5

I'm thinking of alternating regular bb and SSB seated GMs since I seem to have 3 votes for seated GMs. Some single leg work might be in order. Maybe I'll start with front foot elevated split squats.


#6

Are you okay soft tissue wise? I also think the single leg work would be helpful.

Without boring you with my entire lifting history , I was big into lifting AND stretching early on . It was very beneficial IMO .

Josh has me doing one leg dls and they kill me balance wise, but I'm improving with them .


#7

Are you okay soft tissue wise? I also think the single leg work would be helpful.

Without boring you with my entire lifting history , I was big into lifting AND stretching early on . It was very beneficial IMO .

Josh has me doing one leg dls and they kill me balance wise, but I'm improving with them .


#8

Are you okay soft tissue wise? I also think the single leg work would be helpful.

Without boring you with my entire lifting history , I was big into lifting AND stretching early on . It was very beneficial IMO .

Josh has me doing one leg dls and they kill me balance wise, but I'm improving with them .


#9

I have the mobility for near perfect squat form at light weights. I had an si injury on the left side 1.5 years ago so that probably has something to do with it since that's the side where the most knee wobbling occurs. These things only happen above or close to 90% 1RM. I've done a lot of work on my posterior hips working on both internal and external rotation flexibility, mobility, and activation. But of course more of that isn't going to hurt so I'll keep on working on that. I might start foam rolling my thighs and hams more too.


#10

if you had the SI injury, definitely recommend the Reverse Hyper. I have issues with mine, and since doing RH, I rarely have to see the chiropractor.


#11

I agree. I don't have access to a machine so I do them on a swiss ball for reps just to get blood in the area for the si and decompress my spine after heavy deads and gms.


#12

Fletch, have you ever tried kneeling squats? If not, I'll explain


#13

I tried them once and I thought GMs would hit those muscles better.