One of the most common cues you might hear in the gym, and one that I like to use often, is “drive the knees out” as we squat. This simple yet effective cue helps create stability in the knee and starts the hip moving in the correct way as we descend. If we aren’t actively driving the knees out as we squat, the connective tissue in the hips and the largest muscles in the body, our hamstrings and glutes, remain relatively inactive. We are “quad dominant” in our squat.
While “drive the knees out” is a simple and effective cue, there needs to be some follow up to that. As we discussed previously in a blog, our shoes tell a lot about our squat. If we drive our knees out too much, our shoes will change shape. We will begin to lift the arch of our shoe. While this is far less common that collapsing arches, it can be a result of too much “knees out”. We need to maintain our tripod foot while driving the knees out. This means equal pressure in the heel, ball of the little toe and ball of the big toe.
Next time while squatting, regardless of what overall movement we are completing within the squat range of motion, thoughtfully drive the knees out while engaging the squat. Maintain that tension and actively pushing the knees out throughout the range of motion. As with all squatting cues, don’t leave it happen as a reaction, make it happen as an action.