Do Your Knees Cave During Squats? Correcting Form and Preventing Injury!

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🤔🦵 Are you constantly pushing your knees out, trying to achieve a natural squatting position, but with no luck? Let's look at it from a different perspective! 🔄🦶

👉 When we examine one of the reasons why people's knees cave, it often starts with their feet. Generally, I see two common issues: 👣

1️⃣ Knees clapping due to inactive glutes.
2️⃣ Knees clapping because the little toe rises off the floor.

❌ If your toe is rising, try this:
👟 Take off your shoes and actively think about squeezing your BIG and little toes while pressing your heel into the floor. This creates a tripod of balance in our feet. 🦶✨

💡 When we squeeze up on the big toe, we naturally create an arch in our foot, providing a stable platform for balance. So, when you squat, remember to squeeze the big and little toes and drive through the heel. 🏋️‍♂️🦶

🦶 Let's develop better proprioception in our feet with these drills:
1️⃣ Hip Aeroplane (3 sets, 3-6 reps per side)
2️⃣ Squat and reach (Back, 45/90) (3 sets, 3 reps per angle)

💪 Now, let's focus on improving control and activation in our glutes:
Start with this squat drill:
1️⃣ Attach a slingshot band around your shins.
2️⃣ Perform a barbell squat and pause for 5 seconds at the bottom.
3️⃣ Rise to a quarter squat and pause for 5 seconds.
4️⃣ Return to the bottom position for 5 seconds.
5️⃣ Rise to a quarter squat for 5 seconds.
6️⃣ Pause at the bottom for 5 seconds.
7️⃣ Before completing the rep, perform two more tempo squats.

✅ Additionally, incorporate these exercises:
1️⃣ RNT Lunges (2 sets, 8 reps per side)
2️⃣ Glute Abductions (2 sets, 45-second hold)

🔍 Put these techniques into practice and witness the difference it makes in your squat form! Get ready for improved control, activation, and a more natural squatting position. 🏋️‍♀️💥

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