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Lead Trainer, Sean Floyd, explains how to do a proper squat and correct form with a valgus knee condition.

 

What is Valgus Knees?

Valgus knee is a common improper movement pattern observed during a squat. Valgus knee is referred to the condition in which the knees angle inward, it is commonly referred to as “knock knees”.  This condition is more common in women than men, and does not cause any symptoms. Strengthening the knee and hip muscles can improve valgus knee and performing a squat with a resistance band can help improve function.

Squat Exercise with Resistance Band

Valgus knee can happen when lowering or rising out of the bottom of the squat. Resistance bands are great tools to help correct valgus knees and provide strength to your hip muscles. The reason we do not like for our clients to have valgus knee is because it puts too much pressure on the joints and causes the hips to be in misalignment. 

NOTE: *The band can be used for air squats or any type of squat with weight.

Steps:

  1. 1. Place the resistance band slightly above the knee joint
  2. 2. Stand with feet hip width apart
  3. 3. Lower down in your squat while pushing your knees out against the band (Keep shins as vertical as possible
  4. 4. Hold bottom position for 4-5 seconds and then return to starting position

You can perform this movement daily with 3 sets of 10 reps. repeating this movement daily will help you reprogram the correct movement. 


As mentioned, valgus knee is a common condition and there are more alternative ways to help strengthen the knee and hip muscles. If you would like to learn more or how to correct other biomechanical misalignments, follow us on Facebook and check out our website for more additional information. You can also request a stretching session at CNU Fit! 



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