Welcome back to Squat University! This past week we discussed how the knee joint is prone to sloppiness. Many athletes find it difficult to control the knee in a steady position during squats.
The knee needs to stay in perfect alignment with the toes. Any wobble from this position decreases our ability to produce strength and power. Instability also causes harmful forces to be placed on the structures deep inside our knee. This instability not only decreases our potential for performance but also increases our susceptibility for injury.
Today I want to introduce to you my 3-step process for improving knee stability.
- Correct Technique
- Touch-Down Progression
- Strengthen the Hips
Before we start, these tools come with a caveat. Improving knee stability must only be attempted after the ankle and hip joints have been cleared of mobility restrictions. Any stiffness in the ankles and/or hips will cause a breakdown in the stability of the knee. If you have not yet screened your ankles and hips for stiffness, check out our previous two lectures: Ankle Mobility Pt 1 and Hip Mobility Pt 1.
Correct Technique
Our first move in addressing unstable knees is working on correct technique. Some athletes have never been shown how to squat correctly. At times, correcting squat technique is all they need to stabilize the knees.
One of the most common cues that I like to use is “drive the knees out”. This prompt teaches the athlete to engage their hips properly and keep the knees from collapsing inwards as they squat. However, it must be followed with “keep your feet firmly planted”.
Pushing the knees out too far without maintaining the tri-pod foot can be an issue as well. Their weight will shift to the outside of their foot allowing the base of the big toe to become unglued to the floor. As long as the foot remains firmly planted on the ground in the tri-pod position the “knees out” cue is a great starting point.
The second cue I will use to help stabilize the knee is “drive the hips back”. One of the absolutes of squatting is proper engagement of our posterior chain (primarily our glute max) prior to starting the descent. This occurs by driving the hips backwards in a motion called the hip-hinge. You need more hip-hinge with the low-bar squat when comparing to the overhead squat or the front squat.
Whether you’re performing a low-bar back squat or overhead squat, you must engage the posterior chain prior to starting the squat. Loading our hips (the powerhouse of our body) will take pressure off the knees. Not engaging the posterior chain will increase the likelihood of the knees wobbling around.
Touch Down Progression
If the athlete is unable to correct knee instability with cueing, it’s time to take a different approach. This means moving onto one leg and perfecting the pistol squat. You would be surprised by how many powerful athletes who are capable of squatting a tremendous amount of weight are unable to perform a simple single leg squat.
In the strength game we often forget about training on single leg because we spend so much time working on improving our numbers on the main core lifts: the squat, deadlift, clean and snatch. In doing so it is easy to unknowingly develop weakness in some areas of our body. Challenging yourself with single leg squats can illuminate any deficits you have. Not only that, performing single leg activities will work on balance. Every athlete needs to work on balance.
By starting small and progressing appropriately, we can see a dramatic change in the ability to control the knee. In order to do this we will use a small box or a weight plate. Starting with a lower surface, we can then work our way up to a full pistol squat.
Start by using a 4-inch box. If you’re at the gym, you can stack 2 weighted plates on top of each other. Assume a single leg stance on top of the box or plates. From this position, drive your hips backwards and bring your chest forward. This movement allows you to engage your posterior chain. If you do this correctly you should feel slight tension in your glute and hamstring muscles. Bringing your chest forward while driving the hips back will bring you into a balanced position with your bodyweight over the middle of your foot.
By keeping the knee in line with your foot, squat down until your opposite heel gently taps the floor before returning back to the starting position. If you are doing this exercise correctly you will feel your butt muscles working hard after a few reps. You should not feel any pain or stiffness in your knees.
When you’re performing this exercise, try to keep your shin as vertical as possible. Allowing the knees to slide forward too soon will increase the pressure on the joint and the susceptibility of cave in. Eventually the knee will have to move forward as the depth of the single leg squat increases. However, there should be little forward movement of the knee during this initial small box.
As the 4-inch box becomes easier and easier, increase the difficulty by moving to a higher box or adding more weights. A higher box will demand more control from the knee. Eventually the end goal will be to perform a full pistol squat with good technique.
Strengthen the Hips
The lateral hip muscles (primarily the gluteus medius) play an important role in stabilizing our knee. When we squat, land from a jump or run, these muscles ensure the knees stays in line with the foot and don’t cave in. Strengthening these muscles can improve the ability to stabilize the knee.
My favorite exercise to strengthen the hips is called the lateral band walk. This exercise is performed exactly how it sounds. To start, place an elastic band around your ankles. I’m a fan of the exercise bands from Perform Better. If you can’t find one, a longer stretch band can be used (tension will just be applied by through the hold).
The starting position is the same 3-step process we go through every time we squat. Place the feet in a comfortable position with the toes relatively straightforward. Next, ensure the feet are in a stable tri-pod position. Drive the knees out to the side to bring them into alignment with the feet. Lastly, engage the posterior chain by driving the hips slightly backwards and bringing the chest forward to remain in balance.
From this position, start walking sideways with small steps. Make sure constant tension is applied the entire time from the band. After walking 15-20 ft, stop and come back the other way. Eventually you should start to feel fatigue in your lateral hip muscles.
Another exercise to address hip weakness is the banded kick out to the side. Check out the lecture “Hip Mobility Pt 3” for the full description of this exercise.
Test-Retest
Improvements in knee stability are not always easily attained. Instability is something that has been learned and programmed into the body for some time. The longer you have moved poorly, the longer it will take to learn how to move correctly.
Until next time,
With
Hi! Doc
I am a big fan of Olympic squat and has spent considerable amount of time since last two years to know more & more about this so-called most controversial exercise when it comes to depth. This website is just amazing and i am so glad that i found it eventually. Your article is really been great help & i am learning so much to back up my belief that ass to grass squat is what everyone should aim for. Once again thank you very much for your amazing effort to educate people out there about this great lift.
Regards
Shuvo
[…] Lateral band walks (monster walks) and single leg kick outs to the side (unilateral abduction) are other great exercises you can also include in your strengthening phase of treating IT Band pain. […]
[…] last early-phase exercise we can perform is a lateral band-walk. Exercises in a side-to-side plane of movement don’t load the hamstrings nearly as much as those […]
[…] out and with the knee caving in. Players who have to jump and cut will tear their ACL when the knee caves in and rotates. My goal is for athletes to land and jump with good mechanics therefore decreasing […]
I don’t think my bone anatomy allows for a pistol squat. Could this be true? I always feel like it’s hitting or there is a stopping point
For some yes, that is true. However, I would still think a single leg squat up to a 10-12 inch box depth should be possible.
So I already knew all the information you have provided in your videos through studying and experience, BUT you really helped me realize something small that I didn’t realize I was doing naturally and that I can use to help others (I’m referencing maintaining the tripod when instructing someone keep knees more “out”).
I don’t make a lot of money and I don’t need the book (which looks great by the way!) But I wanted to give you a small donation just to say thanks for the reminder and sharing your knowledge. Do you have a Patreon or Paypal?
Thanks,
David
[…] We started with an assessment of her form and strengths and weaknesses. I prescribed lots of glute strengthening, hamstring work, and some quad work as tolerated–with perfect form and correct knee alignment. […]
[…] bad technique) is one of the most common reasons barbell athletes develop knee pain. Problems with knee control can sometimes be very glaring (such as an athlete who shows a significant knee collapse while […]
Thank You for your information.
Great post! So happy I found this, thank you.
I absolutely love a good pun, and baking puns are some of the most delightful out there! Whether you’re whipping up cupcakes, brownies, or a loaf of banana bread, adding a sprinkle of humor just makes the kitchen more fun. This post had me giggling like dough rising in the oven. It’s perfect for anyone who enjoys wordplay and wants to add a little flavor to their baking blog, Instagram captions, or even bakery signage. I’ll definitely be using some of these puns in my next Instagram post — thanks for mixing laughs with layers of creativity!
Knees and bones stability is necessary in order to stay healthy and happy. I am a big fan of them for sharing such kind of content which edubridie services provides quality task. These tips will help us to stay stable through this simple procedure. Thank you for sharing this.
There’s something oddly satisfying about choosing just the right inappropriate names for a group, team, or fantasy league. It instantly sets the tone — bold, fun, and not afraid to cross a line for a laugh. I came across this post and couldn’t stop scrolling. From subtle innuendos to laugh-out-loud suggestions, it covers every type of inappropriate name imaginable. It’s great to see a list that’s actually creative and not just shock humor. Bookmarking this for whenever I need a spicy name that’ll stand out. Props to the creator for such a hilarious and well-thought-out compilation!
keep it up
Engaging in volunteer tutoring (teensgive.org) through teensgive.org is an extraordinary display of compassion and the sharing of knowledge. The dedicated individuals involved in this honorable initiative create a meaningful and lasting impact on the lives of young learners.
[…] Single leg squat or Pistol Squat requires significant strength, balance, coordination and flexibility, it engages the whole leg and regularly uses the glutes as the major muscle group used. This stance starts with only one leg on the floor and the other leg extended forward not touching the floor. This ability is used sometimes as a knee stability exercise. […]
Discovering CoreChair https://corechair.com/finding-the-best-office-chair-for-sciatica-relief-with-corechair/ has been a game-changer in my journey to manage sciatica pain. Its dedicated lumbar support promotes proper posture, reducing strain on the sciatic nerve and providing significant relief. CoreChair’s design prioritizes my well-being, offering personalized comfort and targeted relief that I can depend on.
I’ve been searching for the perfect way to name my team after one of my favorite rising stars, and this list of Chris Olave Fantasy Names totally delivers. It’s packed with clever wordplay, pop culture references, and puns that only true fans will appreciate. Naming your team after Olave feels like a no-brainer this season, especially with how electric he’s been on the field. This list is a great mix of funny and creative — perfect for standing out in any league. Definitely recommending this to my fantasy group chat!
One should be really careful when exercising, I think it is necessary to do and learn under the supervision of a teacher, possible injuries can keep you away from exercise for a long time, I always follow your articles, I usually take care to exercise daily.
What started as a short-form video app has exploded into a global phenomenon — TikTok is now shaping culture, humor, music, and even language. This content really breaks down why the platform has become so influential, especially with younger generations. It’s crazy how a single viral video can change the way we talk or interact online. Whether it’s a dance challenge, a cooking hack, or a meme-worthy kiss trend, TikTok is the birthplace of digital creativity. The article also gave great context about its algorithms and how trends spread. A must-read for anyone interested in digital culture.
I have heard that many people suffer from knee injuries while exercising, I was informed about this when I read your article, I will be more careful when exercising from now on.
Great follow-up on knee stability during squats! 🏋️♀️ This part dives even deeper into strengthening the muscles around the knee for better stability and control. The exercises and tips provided are perfect for anyone looking to take their squat form to the next level while protecting their knees. After a great workout, you can also unwind with a refreshing drink from Liho Tea Menu ! 🍹💪
As a huge anime fan, I’m always on the hunt for reliable ways to read Jujutsu Kaisen manga online, and this source absolutely hits the mark. It’s fast, clean, and gives you instant access to all the latest chapters without annoying pop-ups or delays. The interface is smooth, and the chapter updates are super consistent. It’s perfect for staying caught up on the action — especially during major arcs. Highly recommend this to any fellow JJK fan who prefers reading on the go or wants an alternative to the mainstream apps!
Encontrar información clara y actualizada sobre mi portal fone chiapas a veces puede ser complicado, pero este sitio realmente facilita todo. Desde el acceso al recibo de pago hasta la descarga de talones y trámites en línea, todo está bien explicado. Es una excelente guía tanto para docentes nuevos como para quienes llevan años en el sistema. Además, la plataforma funciona de forma rápida y sin complicaciones. Definitivamente lo recomendaré a mis compañeros de trabajo, ya que tener un sitio confiable para estos procesos marca la diferencia. Muy útil y bien organizado, ¡gracias por compartirlo!
When you get to Level 3, the game starts to get more open Sprunki Clicker. As more sophisticated features become accessible, the complexity rises. Players can now start improving the automation systems that move the game along in addition to the Sprunkis.
Absolutely! Level 3 is where Sprunki Clicker really opens up. Just like how your in-game progress gets a boost, real-life energy and stamina matter too. I’ve been using Proman Tablet lately, and it’s been a game-changer for my daily performance—just like upgrading those Sprunki automation systems!
Youcine offers helpful videos on how to improve to the knee stability.for more visit this :https://baixaryoucine.com/
Loved this detailed breakdown on knee control during squats! 💪 It’s so important to focus on stability and not just strength. Great advice! I usually reward myself after a solid workout with something sweet and refreshing from https://mixue-menu.com definitely worth checking out!
With Apna Khata Rajasthan, I didn’t have to depend on anyone to get my land details. It’s great to have such a transparent and accessible system. The portal is fast and works perfectly even on mobile. It’s one of the most useful government digital services I’ve come across in recent times.
Helpful tips to the Vip Youcine learned great ways to improve knee stability.for more visite this:https://baixaryoucine.com/codigo-de-resgate-vip-do-youcine/
This Carrot post is both cute and creative! I like how you blended humor with positivity — it’s light-hearted fun done right. https://swiftypuns.com/carrot-puns/
These Name Ideas are packed with creativity! You covered so many angles — cute, classy, clever, and even a bit whimsical. Great inspiration for small businesses or brand projects. https://sweatynames.com/bakery-name-ideas/
I loved these Beautiful Good Morning Saturday Blessings — they feel so warm and genuine. The words radiate positivity and encouragement, perfect for sharing with friends or family on a quiet morning. https://todayblessings.com/good-morning-saturday-blessings/
Your Team Names list is packed with personality! I like how you mixed funny, cool, and even edgy options — it gives everyone something that fits their vibe. https://myfantasynames.com/dark-nsfw-team-names/
Your Choir Group Names list is absolutely wonderful — creative, elegant, and full of heart. You’ve managed to make every name sound unique while still capturing the joy and purpose behind a singing group. https://darkfantasynames.com/choir-group-names/
These Names for Pilots are absolutely brilliant! You’ve managed to make them sound both professional and adventurous — the perfect mix for anyone passionate about aviation or storytelling. https://finitenames.com/names-for-pilots/
These Druid Names are pure magic — earthy, mystical, and deeply spiritual. I love how each one feels rooted in nature and ancient power. It’s perfect inspiration for fantasy writers or RPG players creating forest-wise characters. https://fanzynames.com/druid-names/
That’s an excellent and insightful post! Your explanation really adds clarity. And by the way, if you have been exploring similar topics, prime opinion also shares some valuable viewpoints worth checking out.
I genuinely enjoyed reviewing your work, similar to how players uncover valuable insights and excitement when engaging with the kslottery.com.
Fantastic insights! You have a great way of simplifying complex topics. It also led me to look into rr.com email login, and I found some useful supporting information.
I truly appreciated going through your work, much like how participants find valuable insights and excitement while exploring results and experiences with the ohio lottery number.
Alvin Kamara fantasy names are perfect for fantasy football fans who want their team to stand out with confidence and creativity. Known for his explosive speed, smooth movement, and game-changing ability, Kamara brings excitement to every play he touches. His unique style makes it easy to create clever, funny, or powerful team names that leave a strong impression. Whether you want a name that sounds dominant or playful, Kamara-inspired names always feel fresh and memorable. Choosing a fantasy name based on him adds personality and energy to your lineup. If you want your team to feel bold, smart, and competitive, Alvin Kamara fantasy names is the perfect inspiration.
Banana puns are a popular form of wordplay that use banana-related terms to create humor in a light and engaging way. They are commonly used in blogs, social media posts, marketing content, and casual writing to make text more enjoyable and relatable. Because bananas are universally recognized and associated with fun expressions, banana puns help capture attention quickly and improve reader engagement.
Very helpful indeed. In a time when medical aid is becoming questionable and supply chains are evolving (like my neighbour had to wait literally 3 weeks to get his knee support – although I must say it was very specialised.
Great breakdown of knee stability and how it connects to proper technique and hip strength. The emphasis on foot position, hip hinge, and single-leg work really highlights issues many athletes overlook, especially when focusing only on heavy bilateral lifts. I’ve personally seen a big difference in knee control after adding touch-down progressions and lateral band walks into training.
For anyone looking to further support knee health alongside proper movement and strength work, this guide is also helpful
Thanks for sharing such clear and practical advice—definitely valuable for lifters at all levels.