Form
Squat Mistake: Knees Caving In (and How to Fix It)
Watch the full workout, then copy it with me.
Copy each move
Wrong: knees caving in
Right: knees out over toes
Slow squat drill
The squat mistake I see more than any other: knees caving in toward each other on the way up. It puts stress on your knees and takes the work off your glutes, the muscle you actually want to train.
Why it happens
Usually it's weak glutes, tight ankles, or just never being told. The good news: it's one of the easiest things to fix.
Three fixes
- Knees out over your toes. Think "spread the floor" with your feet as you stand up.
- Heels down. If your heels lift, put a thin book under them for a week while your ankles loosen up.
- Chest up. Pick a spot on the wall at eye level and keep looking at it.
The drill
3 sets of 10 slow squats: 4 seconds down, pause 1 second at the bottom, then stand up pushing your knees out. Film yourself from the front once. You'll see straight away whether your knees drift in.
A mini band just above your knees is a great reminder. It pulls your knees in, so you have to push out against it.
What I use for this workout
- Mini resistance bands: a set of 3-5 strengths; one above the knees makes every glute move harder
Want the full plan?
Every week of workouts, day by day, with a video for every move.
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