T Nation

Squats - Knees Out?

I’ve been trying to work on my back squat form to get it as close as I can to perfect, but I’ve been getting some knee pain in the process around the inner edge of my kneecap. I’ve read that keeping the knees out on the way up can reduce pressure on the knees. But I don’t want to take away from the work that my quads do…

Anyway, does anyone else get knee pain when squatting – and if so does this call for keeping the knees out more? How far is too far?

yes dont let knees cave in press out against them keep pressure t will just keep things tight if problematic look at the variation TC showed in his article pt band around them it will force you to learn it

Phill

Thats funny. I had the same thing happen to me; I started feeling the pain a day after doing heavy squats - on my last rep my right knee bowed inward. I figure thats why it happened. I think I’ll just go lighter from now on and focus on splitting the floor with my feet…

Thanks Phill, thats exactly what I was looking for.

Yea, it happened when I upped the weight. Must have been the same thing, I think my weight was too much on my toes because I wasn’t used to the weight that I was trying to put up. So I leaned forward a little and my knee bowed inwards at the bottom of the squat. That rubberband hip extensor exercise seems like it would help keep the knees out.

Just a suggestion so take it for what it’s worth. If you are concerned with taking work away from your quads, why back squat?

In my opinion that is a posterior chain movement with assistance from quads. Pulling your knees out engages the PC more.

If you want to focus on your quads with squats, why not front squat?

[quote]cueball wrote:
Just a suggestion so take it for what it’s worth. If you are concerned with taking work away from your quads, why back squat?

In my opinion that is a posterior chain movement with assistance from quads. Pulling your knees out engages the PC more.

If you want to focus on your quads with squats, why not front squat?
[/quote]

bingo

While I agree you need to keep your knees from caving I don’t agree back squats are a posterior chain lift. Especially if you’re actually going ATG it’s a lot more than supported by the quads.

I wasn’t saying I was doing back squats for my quads. What I meant by that was I didn’t want to go so far out with my knees that I removed a lot of my quads from helping with the lift…while keeping my knee health in mind.

Am I wrong here in believing that quads play a part in back squats? Obviously they are not the main focus, but mine are definitely hit when doing back squats.

Appreciate the input though.

[quote]ChronosOceanus wrote:
I wasn’t saying I was doing back squats for my quads. What I meant by that was I didn’t want to go so far out with my knees that I removed a lot of my quads from helping with the lift…while keeping my knee health in mind.

Am I wrong here in believing that quads play a part in back squats? Obviously they are not the main focus, but mine are definitely hit when doing back squats.

Appreciate the input though.[/quote]

yes your working whle damn leg, back, abs shoulder all of it sure can adjust what gets it by variation but still going to use everything

Phill

1 Like

[quote]Phill wrote:

yes your working whle damn leg, back, abs shoulder all of it sure can adjust what gets it by variation but still going to use everything

Phill[/quote]

Philllll, why even put commas in?

[quote]Michael C wrote:
Phill wrote:

yes your working whle damn leg, back, abs shoulder all of it sure can adjust what gets it by variation but still going to use everything

Phill

Philllll, why even put commas in?[/quote]

Ok seeing as were taking a big dump on yet another thread with the sp/grammar police.

Sorry about my post if ever something isnt clear just holler ill try and do better. If they just hurt your eyes to read what not fine dont read em. Im just trying to help a brotha out and doing the best i can while im stuck pecking messages with my left hand due to right arm in a cast without taking all day to make a post

OP Sorry for the hijack

oh might try not spreading your knees but think about spreading the floor. if you push out against the floor the knees, everything tend to just get locked into the correct form

Phill

Better than spreadin your legs like some Philthy Phillies I know.

If you’re gonna wait 10 years to return fire, it has to be better than that!

Mastrength says it’s to keeps the shins straight/vertical.