Bill demonstrates how to fix knee valgus, or inward knee collapse during squats and lunges, which can lead to ACL tears and hip strain. He uses a resistance band around the knees to activate hip stabilizers and force proper knee tracking, then removes it to reinforce the corrected pattern.
Hi, I'm Bill from beyondfitnessonline.com, and today what I'm going to help you do is correct your collapsing knee when you lunge or squat. Now, what do I mean by that? When you squat or you lunge, if you notice that your knees tend to collapse in, then what you're going to want to do is find a way to correct that. The reason you want to correct that is because if you're not controlling your knees from staying where they're supposed to and they collapse unintentionally, you put yourself at a high risk of serious knee injury, such as a torn ligament like an ACL. You also put yourself at a risk of hip and low back injuries. You could potentially even create problems in your ankles. So we really want to start correcting that stuff, and we use a band, and that's the simplest way to do this, and I'm going to show you that right here. So as you can see here, the knee collapses both on the way up and the way down, and that puts you at a high risk of a knee injury. So to correct this, we attach a band pulling the knee further into that errored movement. By doing this, it gets you to activate the stabilizing muscles. Now, here in the squat, we see the same thing. The knees can collapse. So we put a band around both knees together, apply some squats to initiate activation of the stabilizers in the hips. When we take that band off, It tends to correct the mistake. I hope you found this exercise helpful, and if you have any questions, please leave it in the comments below. And if you haven't already, please subscribe to this channel. I post new updates every Friday, and until next time, live healthy.
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