How to Fix Knee Cave While Squatting

Does your knee move inward while climbing stairs? Do you become knock-kneed while squatting? This inward collapse at the knees is called dynamic knee valgus. This position of the knee can contribute to knee pain and injury, including MCL strains, patellofemoral pain syndrome, ACL injuries, and more.

Dynamic knee valgus is characterized by hip adduction (thigh bone coming closer to the midline) and internal rotation (twisting inwards). In the picture above, the athlete’s knees are collapsing into dynamic knee valgus.

Strengthening the glute muscles can improve your ability to avoid knee cave and prevent potential injury to your knees. The athlete below demonstrates proper knee position with hip, knee, and feet correctly aligned.

Below are some exercises from easy to more difficult that can help strengthen the glutes in order to avoid dynamic knee valgus.

Clamshells 2-3 sets of 8-12 reps

Banded glute bridge 2-3 sets of 8-12 reps

Lateral band walks 2-3 sets of 6-10 steps, each direction

Glute kickbacks 2-3 sets of 8-12 reps, each leg

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