Squat Tuesday #2! 🍑🍑
One of the common mistakes that causes people knee pain is allowing their knees to cave inwards (knee valgus) during the squat. This typically happens when the muscles inside of the leg (adductors) are affecting the femur more than the opposing muscles, which is in our gluteal region (abductors). This will put more stress on the inside of the knee and we definitely don’t want that!
This usually happens not because our glutes are weaker than the adductors, but because they are neurologically sleepy. Glutes are a chronically underused muscle, so they get used to being tired and turned off. We gotta wake those bad boys up!
The easiest way to do this is by “feeding the dysfunction”. If we know our knees are going to cave in and our glutes are sleepy, we are going to use a band to emphasize that dysfunction to encourage our body to correct it.
And guess what, there are three easy steps:
1) Get a band and put it right above your knees
2) Put your feet at a comfortable squatting stance and firmly plant them
3) Let the force of the band collapse your knees in, then focus on squeezing those glutes and pulllll the band apart! Easy
It’s easier than finishing a two bite brownie in two bites.
DO NOT DO THIS WHEN SQUATTING HEAVY WEIGHT!!!
This is a warm up exercise. It is not to be done while squatting with heavy weight.
Check back over the next couple days, I’ll be posting a video of a few more exercises that I use to warm up for my leg days!
Ps. I bet you guys can’t tell which one of my knees has atrophied due to nerve injuries 😏😏