Knee valgus, often observed during squat exercises, can be a challenge for many clients. This blog post provides a step-by-step approach for personal trainers to correct this common issue, ensuring clients achieve safer and more effective squatting techniques.

Identifying Knee Valgus

Before diving into corrective exercises, it’s crucial to accurately identify knee valgus. This condition, characterized by the inward collapse of the knees, can stem from various factors, including overactive adductors and underactive abductors. Recognizing these signs is the first step in crafting an effective intervention strategy.

Step 1: Mobilize

Addressing knee valgus begins with mobility work, focusing on loosening tight adductors that contribute to the issue. Incorporating exercises such as foam rolling and targeted stretches can significantly improve the range of motion, preparing the body for more effective activation and integration exercises.

Step 2: Activate

Following mobility work, activation exercises specifically target underactive muscles, such as the glute medius, that play a critical role in stabilizing the knee. Utilizing bands for lateral walks or performing isolated glute bridges can help awaken these crucial stabilizers, promoting a more balanced muscular engagement during squats.

Step 3: Integrate

The final step involves integrating the newfound mobility and muscle activation into the squatting movement. This can be achieved through modified squat exercises that encourage proper knee alignment, such as squats with a band around the thighs to cue outward knee pressure, or split squats that focus on unilateral stability.

Conclusion

Correcting knee valgus in clients requires a structured approach, combining mobility, activation, and integration exercises. By following this three-step process, NASM-certified personal trainers can significantly improve their clients’ squat form, reducing the risk of injury and enhancing overall performance. Remember, consistency and patience are key to achieving lasting results.

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In this video, Axiom Instructor Joe Drake, discusses the cause of knee valgus and introduces the 3-step process on how to address this common issue.

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