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Thread: Knees going together when squatting

  1. #1
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    Knees going together when squatting

    Sometimes when I squat my knees get pushed closer together. It doesn't hurt or feel uncomfortable or anything, I'm just wondering if this is ok?

  2. #2
    Senior Member Phenom's Avatar
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    Dec 2006
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    Not ok. Force your knees away from each other so they stay directly over your toes. Before you start your warm up sets, squat down to the bottom position of the range of motion, pause there for a few moments and concentrate on pushing your knees outward. Use your elbows and press on the inside of your knees to emphasize this feeling.
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  3. #3
    Getting un-streamlined Progress's Avatar
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    Jan 2005
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    It happens to a lot of lifters. You need to do as Phenom said and focus on pushing your knees out. It will feel unusual at first because you'll have to make a conscious effort to keep them out but over time your knees will stop swaying inside.

  4. #4
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by greemah View Post
    Sometimes when I squat my knees get pushed closer together. It doesn't hurt or feel uncomfortable or anything, I'm just wondering if this is ok?
    As Phenom mentioned this is something that you want to correct as soon as possible.

    In some cases it could be a flexibility issue that is causing your knees to buckle inward. What I would recommend is stretching, pointing your toes outward slightly, and perhaps using a shoe with an elevated heel or at least one with a flat/stable sole. Make a concious effort to keep your knees pushed outward - this will provide you with greater strength/size gains and more importantly will help you to avoid injury.
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  5. #5
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    I've never had a problem with that personally but I did have a few workout buddies who, on the way up during squatting, would bring their knees close together.

    They fixed it by doing what they said above: making a concious effort and keeping it in your mind during the squat.

    They also didn't point their toes out much, which seemed to help a lot when they pointed their toes about 45*. When their knees went in they'd be at like a 15* point.

  6. #6
    A gallon a day, everyday! ThomasG's Avatar
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    You have week adductors. Split the floor. Imagine you're trying to split the floor in half between your legs.
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  7. #7
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Isn't that bad for your inner ligaments in your knees as well?
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  8. #8
    Senior Member Jorge Sanchez's Avatar
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    I didn't really understand the concept of spreading your knees when squatting until I started training at an O-lifting gym. Not only do you want to focus pushing your knees out, which is a good cue, but also outwardly rotating your hips on the way down. And on the way up, I like to think of pushing my hips through, rather than just pushing up. Here's a good article that describes the hip rotation. It will help your form, strength and depth.
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  9. #9
    Senior Member Clover's Avatar
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    I had the same problem when I started squatting, and also did more of a good morning sometimes than a squat. I did some flexibility work and focused on pushing my knees out, but what really helped was just squatting more and getting stronger. Once I was getting to weights that were too heavy, those weaknesses were popping up so I deloaded a little and worked through them again.

  10. #10
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    Quote Originally Posted by thecityalive View Post
    Isn't that bad for your inner ligaments in your knees as well?
    They're certainly doing work holding your knee together, as when the knees come in the quads are going to pull on their insertion points at some funny angles, creating twisting forces on the knee.

  11. #11
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    Oct 2008
    Thanks all. I won't up the weight next session and will make sure I keep my knees out

  12. #12
    Wannabebig Member
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    Only if you are a high-level hockey goalie and you have freakish bowed in knees can you squat like that and not cause injury to your knees.

  13. #13
    Wannabebig Member
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    I had the same problem and still have to really concentrate on keeping my knees out and not rolling my ankles. I found in my case the problem was caused by two things: (i) lack of muscle development in the ass area, don't know what it's called; and (ii) flexibility. Here's what seems to work for me, most of which has been mentioned above:

    - get rid of the running shoes if you use them, the absorbant heel makes rolling easier.

    - stretch (get down into the proper squat position and use your elbows to keep the knees out), I actually started streching as much as I could at all sorts of times. Single biggest difference in my squat depth.

    - use a roller on: IT Band, hips and quads

    - warm-up and concentrate on keeping your knees out

    - for the first warm-up sets (no bar or bar only w/ no weights) I used a loop of elastic around both knees. It forces you to activate and develop the muscles in your ass to hold those knees out.

    - wider stance, with toes pointing a bit more outward.

    - really really concentrating in it while lifting.

    YMMV, but I hope this helps.

  14. #14
    Senior Member
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    Feb 2008
    Sorry I was slow to reply to this but...along with what ThomasG said -

    "If your knees are collapsing on squats, you really need to focus on developing your thigh abductors, especially the glute medius and minimus." - Mike Robertson

    Try one of those abductor machines and adductor machines for a few weeks and you'll notice your knees will stop coming in.

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