Squat knee inner eight (inner buckle): correct with elastic band

Squat knee pain

When you do a squat, will you be inward 8 when you squat?

Knee inner eight: also called knee valgus (X-leg, knee buckle inward)! This situation is very common in gyms! Especially among girls!

Anotherwise, the knee does not follow the direction of the toes when the hips, knees, ankles are not in a straight line, which will cause the joint to twist and turn, resulting in unnecessary torque and lateral pressure, which is very dangerous for the knee joints and ligaments! This is also one of the reasons why many people have knee pain during exercise!

There are many reasons for knee buckle! In a series of previous articles It is mentioned that the most common ones are the antagonistic muscle imbalance of hip adduction and abduction, which is antagonistic muscle muscle imbalance. The lack of hip/hook muscle strength (glutes, gluteus medius, gluteus maximus, hip external rotator muscle) combined with the overactive hip adduction muscle group to prevent the femur (thigh bone) from being stable enough. Then the hip joint is in adduction and rotation.

When the hip adduction muscle group is more overactive than the gluteus/hook joint, the knee will be pulled inside.

Today I will introduce a small trick to help you correct squats: elastic bands cover the knee for squats!

Binoleg version:

Single-leg version

The elastic band can help you force your gluteus muscles to do a good job. The gluteus medius has hip rotation and helps thigh abduction work

When performing squats, when your knees are wrapped around the elastic band, an introverted force is generated, and you must resist this force and not let your knees lean inward, making you safer. In order to maintain your posture, force your knees to push out, more tension will be generated on the back of the thigh and on the gluteus muscles. It not only prevents ACL breakage, but also helps stabilize your knees, and when lifting larger weight, spread more weight on the hip joint.

Tip: This action is a very good training move. Do not use heavy weights to perform these trainings. The purpose of these trainings is to educate your body. When compulsing the knees to move outward when performing squats, and at the same time construct the muscle strength of hip abduction/external rotation. The purpose is to activate and exercise quality, not quantity.

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