Have no fear if your knees rotate inward during squats, a condition known as knee valgus. Band loop training is a great way to develop knee strength so that you can defeat painful knee valgus for good. Focus on pushing the loop outward with your knees as you squat to stabilize your legs and prevent your knees from collapsing under the force of the exercise.
Choose a band loop that is slightly wider than your thighs when you stand with your feet shoulder width apart.
Slip the band loop around your legs.
Raise the band up to your thighs, bringing it to rest a few inches above the knees.
Spread your legs so that your feet are shoulder width apart and point your toes straight ahead. The band should rest slightly slackened on the front of your thighs.
Inhale as you begin to squat and rest your arms to your sides.
Bend your hips down and back into the squatting position. Simultaneously bend your knees forward.
Push out to the side with your thighs as you squat down, causing the band to create resistance and tense up. Pushing outward on the band prevents knee valgus by forcing your knees to stay straight as they support your weight.
Keep your shoulders and torso moving up and down in a straight line throughout the squat.
Pause at the bottom of the squat with your knees and hips fully flexed, then extend your knees and hips to push your body straight up to the starting position.
- Consult a physician before starting a new workout program or changing your existing regimen.
- Stop exercising and consult a physician if you experience sharp or persistent knee pain.
Dan Howard is a sports and fitness aficionado who holds a master's degree in psychology. Howard's postgraduate research on the brain and learning has appeared in several academic books and peer-reviewed psychology journals.