Knee Valgus (Fix Knee Cave!)

Рет қаралды 235,226

4 жыл бұрын

Dr. Aaron Horschig shares his method of fixing knee cave during the squat with a progression of exercises:
1) Improve foot stability
2) Single leg squat
3) Balance and reach
4) RNT squat
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________________________________________
When we squat, the knee needs to stay in perfect alignment with the toes. Any wobble from this position decreases our ability to produce strength and power. Instability also causes harmful forces to be placed on the structures deep inside our knee. This instability not only decreases our potential for performance but also increases our susceptibility for injury.
To learn more of my favorite exercises for improving knee stability, check out this blog: squatuniversity.com/2016/01/1...
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____________________________________________________________
Big thanks to 3d4Medical and their app Complete Anatomy for the visual of the body today. If you would like to use their app at a discounted price, check out this link: store.3d4medical.com/applicat...
Music credits
Opening track by JookTheFirst: Soundcloud: / jookthefirst
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Special thank you to Evan Pierson Productions for his help in making this video!

Пікірлер: 208

@SquatUniversity 4 жыл бұрын

The #SquatUclub is now on KZfaq! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my KZfaq channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time! I’ll reply under the winners comment - so make sure you keep up on your notifications!

@SquatUniversity 4 жыл бұрын

Today's winner is: @Frankie

@SamSam-xx6dv 3 жыл бұрын

My squat uses a different strategy, instead of it pronating, it externally rotates, (tibial torsion? high lateral post mobility) If i correct this although i can functionally hold the position, despite persistence, my knee still shifts valgus. Any advanced strategies?

@Janlynn04 3 жыл бұрын

Nobody takes the time to break things down, explain concepts and give progressions like you do! Thank you!

@jasonpbarrera 4 жыл бұрын

Great point about difference between strength and stability. I love this content, man. 👊

@SquatUniversity 4 жыл бұрын

Thank YOU!

@LisaBalash_IFBBPRO 2 жыл бұрын

I did these exercises yesterday and today when I was walking I already felt my glute firing. I’m excited to fix this issue and get my squats as powerful as possible! Thank you 🙏🏻

@asura8495 Жыл бұрын

hey king, is it fixed?

@KanekiKen-lm1dl 10 ай бұрын

Hey man, any progress ?

@lorena6393 3 жыл бұрын

Love your videos!!! You break everything down perfectly. I am going to include the banded pause body squats in my warm up routine.

@Tony-nn2pe 3 жыл бұрын

No words can describe your value and contrubiton to the sport world.. Thank you dr :) i hope one day i can meet with you💪🏼

@Vladimyrful 4 жыл бұрын

What a gem of a channel.

@jessiew4103 2 жыл бұрын

Wow. I just tried a few reps of squats with your recommendations and i can't believe the difference I felt, I have been rolling onto the outside of my feet to try to overcome valgus and thought it didn't feel right..thank you so much!

@Etheric_art Жыл бұрын

I've been trying to squat for half a year now, because I was too scared to try alone and hurt myself when I started the gym. Now I think i can squat ok and can squat deep but I start to feel a lot in my knees after my set. Always thought It was mobility so I did mobility exercises everytime I would do leg day. So now it seems it is stability causing the problem. I realised my knees caves in when going up. I will try thoses exercises from now on. I really want to have a good form, I do think about it all the time so I can lift safetly. But it is much harder than it seems and takes so much time, nobody talks about it. Thank you so much for giving us so much information ! Maybe then I can start to lift heavier by the end of this year :) I am 67 kg (girl), squat 50-55 kg, my goal this year is reaching 60-70 kg

@TropicIslandMusic 13 күн бұрын

I went to Iyengar yoga years ago to fix an issue with my hand. What i learnt is how much everything stems from developing awareness to balance in the feet. Needless to say i fixed my issue and helped the rest of my body too!

@n00dl3 4 жыл бұрын

I definitely needed to see this video. My squat form is terrible but this is the exact thing I feel I've been struggling with.

@lauryteixeira6275 4 жыл бұрын

I'm a physiotherapist student in France and I wanted to say thank you, this is a really goood video ! 😄

@spearyyy7802 Жыл бұрын

Same but different country!

@solenlaluna 3 жыл бұрын

Great explanations as always doc. Thank you for your great content!!

@TyronPiteau 4 жыл бұрын

Such a great video Dr. Horschig. Thank you. Blessings.

@SquatUniversity 4 жыл бұрын

You're so welcome.

@starshine7937 Жыл бұрын

Wow thank you SO much. I've experienced knee cave like this so I'm goimg to try these out. I appreciated what you said about not always driving knees out too much if you then roll onto outer feet. This happened to me being a bit to over enthusiastic with that in a deep sweat and I strained my knee from it. Foot stability!!! Really really love and appreciate your videos super helpful

@auricia201 4 жыл бұрын

Í follow some very good fitness channels and I have never heard an explanation about strength vs stability. Very interesting! Thank you, and keep up the good videos :)

@Motorcitynights Жыл бұрын

Fantastic content as always. I know this is an older video, but I'm combing through your stuff and I can't help but pop into the comments and thank you for the clear and concise info

@ethanbell256 4 жыл бұрын

Thanks Aaron this video was amazing.

@MrsTimeTrial 2 жыл бұрын

just discovered you now. The most informative channel. Awesome job!

@micpadovano 4 жыл бұрын

Awesome lesson, as always, Doc!

@mariamiranda6575 Жыл бұрын

That’s priceless!! Thank you! Greetings from Italy 🇮🇹

@blankmedia01 Жыл бұрын

Thanks this week was first time I've noticed my knees shifting so much... Time to correct it with your help

@adamrash9019 Жыл бұрын

Best knee Valgus video ever!

@isaiahcassady3752 3 жыл бұрын

Thanks for sharing this information.

@betty77020 3 жыл бұрын

Thanks for such a great video!!!

@Channel_976 Жыл бұрын

Great advice for preventing injury

@Letracista819 3 жыл бұрын

I love this guy Becoming more stable resulting in higher squat PR

@cobaltblue5523 2 жыл бұрын

This is awesome I have this problem and have been trying to fix it 🤯.

@trevorfulton2628 2 жыл бұрын

Man, this guy is amazing

@imanueljoseph672 3 жыл бұрын

Thanks for the advice🙏

@ChingWei 4 жыл бұрын

Help a lot! Thank you!

@twinsouls5220 2 жыл бұрын

Great content, thanks!!!!

@samehbayomy2247 2 жыл бұрын

Thanks so much .. very helpful 👍👍

@usualsuspect1807 4 жыл бұрын

Thank you for sharing this. I have problem with my knees.Very helpful. Greetings from Europe :)

@SquatUniversity 4 жыл бұрын

You're so welcome! Hope they can help!

@tadbubs 3 жыл бұрын

Dr. A, not only are you a ray of hope and happiness (I love your presentation style and character), you are also straight-up, succinct, and science-based. Thank you for lighting up our world with your positivity and enlightening us with your knowledge. I have a question: I had an ACL tear some years ago (I am now 63 years young and very active). My genu valgum came about steadily and I slightly injured my knee again but, it healed. I just have difficulty jogging or running again. Some have suggested surgery and others non-evasive physio-therapeutics. Based on these limited descriptions what would be your feedback on whether to try evasive or non-evasive solutions to my situation? I know it's tough to know for sure unless you actually see the client but, what does your experience tell you?

@yv8740 2 жыл бұрын

1) 4:16 2) 8:08 3) 10:34

@patrickkariniemi6871 4 жыл бұрын

Exactly what I'm looking for! 1 quick question. What is a good rep/set/hold time for the balance and reach exercise? Thanks for all your great content!

@Deweywilderness 6 ай бұрын

Thanks ! Very helpful

@AVB15 3 жыл бұрын

Thank you so much ❤️

@goldengirlgains 3 жыл бұрын

superrr helpful thank you for this

@ericm.6732 3 жыл бұрын

Awesome video

@BhavishComedy 4 жыл бұрын

The amount of effort you guys put in is tremendous

@SquatUniversity 4 жыл бұрын

I really appreciate it!

@75019HUNK 2 жыл бұрын

Thanks a lot this is Gold!!!! I'm having lmy lef foot collapsing and the left knee follow by caving in straight away when Im just standing up I will start practicing all your drill and let you know in 2 to 3 weeks thanks again for sharing 🙏🔥🔥

@nat4744 2 жыл бұрын

have you seen progress?

@75019HUNK 2 жыл бұрын

@@nat4744 yes I saw a major difference when I included those exercice on my Glutes my knees where much stable in "sensation" but on my opinion you have to keep do in it and get in stronger and stronger at it so maybe few different level of exercice required

@BJTF3D 4 жыл бұрын

Last two minutes of this video 💪🏾💪🏾💪🏾💪🏾

@kurts7268 Жыл бұрын

Good vid. Thanks

@xr1sq 4 жыл бұрын

Great video again! Can u do a video about strengthening the tendons of the rotator cuff/ recovering from partial tears of the rotator cuff and rotator cuff tendonitis.

@JoelP1961 4 жыл бұрын

Thank you!

@robcox3036 3 жыл бұрын

Fantastic!

@LisaAllenFitness 4 жыл бұрын

Thank you ❤️

@harleymbaldwin 4 жыл бұрын

Going to add some of these to my Squat warm-up! #SquatUclub

@SquatUniversity 4 жыл бұрын

Hope they can help!

@user-jf7ej5py1u Жыл бұрын

Omgosh thank you so much

@scottroderique744 3 жыл бұрын

Do you have anything on squats for 12-14 yr olds? Teaching a Junior High athletic development class and love the content/knowledge you provide. Would love to learn more about progressions and best practices for developing squat technique in young athletes.

@gustavojudoka1 4 жыл бұрын

Very Nice!!!!!

@daily6633 3 жыл бұрын

Dude ur a genius.

@patrickmcmahon9156 4 жыл бұрын

Great info as always. Being flat footed like me feels like twice the burden. Will def try these exercises. #SquatUclub

@SquatUniversity 4 жыл бұрын

Hope they can help!

@stevocanuck 2 жыл бұрын

i paid $160 to a physyio to get all the info you just described in this video for free.

@andrewmacdonald8076 Жыл бұрын

Thanks. Great advice🤔🥝🇳🇿

@Honey-mi1qj 2 жыл бұрын

Awesome 👍🏼

@vidhup2712 4 жыл бұрын

Loved this! Need to work on my technique and firm instead of just trying to move more weight. Very helpful! #squatuclub

@SquatUniversity 4 жыл бұрын

Glad to help!

@Knud451 4 жыл бұрын

Very good explanations! Maybe a random question, can the foot placement in the beginning of the video also be applied in cycling?

@austinglidden2351 4 жыл бұрын

Great advice! Sometimes I work with clients who lack the balance to do a single leg squat, could I have them perform a split squat with the band around their knee as a regression?

@cynthiaancri23 3 жыл бұрын

Thanks for all the great tips, my knees are caving after the dip, when I am “pushing” up during my Jerk (and a slightly during my snatch but never when I squat). Do you think this is the same issue as depicted in the video ?

@janlynnngo5436 3 жыл бұрын

this is some grueling work, but i know it will pay off in the future! my glutes are burning!!

@ebenezersureshworkaccount8947 Жыл бұрын

reemphasizing the points, you made in the how to squat video with the multiple steps. I feel like people should watch that and try to get the mechanics down there before watching this video itself.

@IISocratesII 4 жыл бұрын

This is how i torn my lateral collateral knee ligament, haven't been able to squat since, saddens me

@JATHARMOHAN 4 жыл бұрын

Informative

@jyotibamaniya7414 4 жыл бұрын

Plz make a video on how to do Olympic lifting (basics covered)

@user-zk8ef4nm3k 4 ай бұрын

Love from philippines

@marktuason418 4 жыл бұрын

SU! Please make a video on box squats and Westside Barbell

@joelgardner2847 11 ай бұрын

life saver brother

@sucruu 4 жыл бұрын

the Best!

@SquatUniversity 4 жыл бұрын

Honored

@user-gp4ww7fz4w 3 жыл бұрын

Συγχαρητήρια!

@dugla Жыл бұрын

This gye is the GOAT

@sum41foreverown 4 жыл бұрын

Hey, chould you try to identify(write/make a video of a full body mobility screen) what minimal mobility would be necessary for different strength athletes? For example, I'm a powerlifter with pretty abyssmal shoulder rotation and can't quite fully extend my elbows aswell as a stiff T-spine. However, I'm seeing similar lack of mobility in many other powerlifters around my level som I don't know if it's something I need to adress or if it even helps me lift more. I've suffered a bit of nerve pain which my physical therapist saysis probably caused by my lack of rotation, however, given that many many other strength athletes have the same stiffness without pain makes me a bit worried that trying to fix it would be detrimental to my powerlifting

@46sotos 4 жыл бұрын

hi.can you do a video for pistol squat from A to Z with some dumbbell?

@liamheathcote5417 3 жыл бұрын

For the standing foot, on the single leg exercises, can I use my natural foot position (toes rotated outwards somewhat) or must the toes point straight forward like in the video? I feel I struggle to squat down if my toes point dead straight. Cheers

@tibiofir 3 жыл бұрын

Thank you very much your explanations are great and really help in focusing the problem and the way to solve it. I am dealing with an imbalance in the pelvis that is putting pressure on the vmo. I want to understand if the vmo pain is really due to the imbalance or something else?

@tibiofir 3 жыл бұрын

Regards from Israel

@namdaten 2 жыл бұрын

11:20 gotta add that to my routine. Practice at base

@mjbutler51 Жыл бұрын

Okay, I'm 62. Your videos have greatly helped my squat and my deadlift but as much as I work on it I just have the hardest time balancing on one leg so doing any single leg movements always requires me to use something to at least have within reach to stabilize myself. Is there a program you can recommend for those of us with age related instability?

@arjay2002ph 3 жыл бұрын

my left knee caves in whenever my left foot is on the 9pm position when cycling. gotta try these exercises.

@theylivewesee1674 4 жыл бұрын

hey Aaron are there any negative force on the knees if I push my knees to the side of the feet and point the feet more forward, my anatomy is build for that squat similar to your squat with feet narrow and knees out, if I place my knee over toes my feet collapse from the outside, that's why I like to push them outside it's more natural movement

@johnnyguzman2519 3 жыл бұрын

Does this works for when the knee caves in when I stand or walk ?? Or only when squatting

@kmac2280 6 ай бұрын

Good evening Squat University! Ive always had knee valgus and never understood why shaped like bell bottom jeans. In the last couple of months though I've been having knee pain and I also happen on the same side have a Taylor's bunion which I believe is affecting my shoe shape, and possibly in Combo with knee valgus. My question is if you have any suggestions for toe correction so I can also get the knees working again.

@jenas4764 2 жыл бұрын

What would you suggest for someone with a high arch and struggles with arch collapsing? My feet naturally do this even when I’m just standing, and being intentional with keeping this in check can cause me hip discomfort and pain. Any tips?

@johnevans9665 3 жыл бұрын

my right toe points over to the right - how do you maintain the position if you have a problem like this , other than surgery

@RobertGibb 2 жыл бұрын

is it possible the knee cave is so that people can create hip external rotation and stability to create more force?

@troybooth4620 3 жыл бұрын

Hi What sort of sets and reps should you be performing this or should it be a warm up before you squat i have a problem that both knees cave in on my clean and squat

@m.dykhoff9988 9 ай бұрын

Hello squat university. I am also reading your recent book nowdays. And i have a question: So keeping the knee/patella midline in line with the second toe while squating single leg is not possible without caving the knee inwards? and is even not right doing so in a double leg squat when you have a normal hip anatomy? And the reasons are: natural outwards rotation of the hip and the natural movements of the tibia while knee bending aktions(squating, stairs...etc)?? Can you please clarify. I really need your help here. Thank you!

@mdrgn79 4 жыл бұрын

What's your best recommendation for squat shoes without a heel?

@stargazer2042 2 жыл бұрын

My physical therapist never explained it this well. Now I see.

@themairl160 3 жыл бұрын

i have the exact opposite problem. right knee flares out on the way up

@camitoast 2 жыл бұрын

do you have tips for internally rotating knees when using for example the leg extension?

@SlightlyInsane1 4 жыл бұрын

Hey man ive been doing the balance reach exercise but its been hurting my knee? My knee is definitely in line with my foot..

@rakeshkulkarni5552 3 жыл бұрын

Is this causes lower back pain ? Because I have noticed while squating my right leg won't support properly while coming up, and after workout if I bend then I suffer from lower back injury for like 3-4 days.

@ardodaniel32 2 жыл бұрын

I can do like 6-8 reps pistol squats but my right knee always cave in and then i get pain in my knee but when i do with my left leg i don't cave in and i dont get pain, i don't get this, i tried everything to fix it from clams,and single leg glute bridge/hip thrust single leg deadlift how can i fix it for good? Please help 🥺

@InnV696 Жыл бұрын

The flat feet squad is a new bodybuilding method tho. The old school bodybuilders used to squad on their toes. And from personal recovery from cachexia ( unexplained extreme weight lost ) looks like anorexia, but the difference that it is completely non intentional, usually cancer patients have this. I tend to say that during recovery squatting on my toes gave my most progress in addition to flat feet.. I haven't watched many of your other videos, do you have any comment on toe squad vs full flat feet squad? If so, excuse my comment, i will make then further research through your videos. Gratitude and regards, - Lyubomir.

@chrisbinder6837 4 жыл бұрын

I have a bit of lateral pelvic tilt which causes one of my legs to be a bit longer than the other. In a squat position, you can see one of my hips sits lower than the other. This also causes stability issues. Any advice or tips on how to remedy this? Thanks!

@nat4744 2 жыл бұрын

Chris, were you able to dig for info on your case? I'm having the same issue.

@kunwarvishalsingh5049 Жыл бұрын

@@nat4744I had similar issues......Now I hv made significant improvements