The squat is arguably one of the most popular exercises used in ANY setting, from the powerlifter, bodybuilding, post-op ACL reconstruction (probably starting with mini-squats), NFL players, and even the geriatric population (to improve a good sit --- stand). This post will take a look at a commonly performed compensation seen with the squat and a likely way to fix it.
1️⃣The first exercise is performed by getting into a squat position while maintaining a slight push into the band.
2️⃣Try to maintain this for a total of 30 seconds prior to progressing to the side steps!
✅These are a good burner!!!
Knee valgus (knees collapse) can occur due to impairments occurring at the ankle and/or hip (Padua, Bell, & Clark, 2012). The knee often goes for the ride due to impairments up (hip) or down (foot/ankle) the kinetic chain. Exercise to regain ankle mobility and hip and core stability have shown to be effective in improving knee valgus angles (Bell et al., 2013. Padua, & DiStefano, 2009)
If ankle dorsiflexion is an issue, it is has shown to be a greater risk of injury to the knees, hips, or low-back during functional movements (Powers 2003). If flexibility is an issue refer back to our ankle mobility playlist to improve joint mobility and soft tissue flexibility -- regain the normal 15-20 degrees of ankle dorsiflexion
If ankle dorsiflexion is lacking, your foot may roll in to give a FLAT FOOT appearance aka pronation. Since you don’t have ankle range of motion you collapse at the arch instead to get deeper into the squat. When I say stay strong in the foot, I mean keep the arch in your foot! We will explain what we mean by this in a later post.
� is to keep the arch while maintaining good contact to the floor with the big toe (1st metatarsal head).