deep squats dont hurt knees what does

As a compound, full-body exercise, squats can work almost all the muscles in the lower body. Thus, it has become one of the golden exercises for fitness enthusiasts to tone their glutes and legs.

However, performing squats correctly is not that simple. Some people experience an issue where their knees uncontrollably cave inward when rising.

You might not pay much attention to this small movement, but over time, it can accelerate knee wear and even lead to knee injuries.

During squats, the knees are in a very unstable state, so consistently performing incorrect squat movements, whether weighted or unweighted, can easily cause injuries.

So why does uncontrolled knee caving occur?

During the squat, if knee caving (compensatory over-pronation of the lower limbs) occurs, it may be due to the following reasons: tightness in the gastrocnemius, tensor fasciae latae/iliotibial band, and hip adductors, and weakness in the anterior tibialis, posterior tibialis, gluteus medius, and gluteus maximus.

Here, we recommend corrective exercises from NASM-CES to help improve knee caving during exercise, reduce injury risk, and enhance overall performance.

Inhibit

Self-myofascial release

Use a foam roller to relax key areas such as the gastrocnemius/soleus, hip adductors, tensor fasciae latae/iliotibial band, and short head of the biceps femoris.

Lengthen

Static stretching

Use static stretching techniques to stretch key muscle groups, including the gastrocnemius/soleus, hip adductors, tensor fasciae latae, and short head of the biceps femoris.

Activate

Isolated strengthening exercises

Perform isolated strengthening exercises to activate key muscles, including the anterior tibialis, posterior tibialis, gluteus medius, and gluteus maximus.

▶ Ankle joint resisted dorsiflexion exercises

▶ Hip joint resisted abduction exercises

▶ Resisted hip extension exercises

Integrate

Dynamic movement integration training

▶ Wall jump exercises

You can also use functional movements for advanced training: Swiss ball wall squats → step-ups → lunges → single-leg squats.

▌To learn more about corrective exercises, search for the 'NASM-CES Corrective Exercise Specialist Revised Edition' on major platforms to purchase and study!

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The above content is from

'NASM-CES Corrective Exercise Specialist Revised Edition'

Published with authorization from People's Posts and Telecommunications Press