Everyone "knows" that knees going inwards in a squat is bad, right?
It means the glutes are weak or underactive, and it's not good for the knee.
But is it REALLY?
This episode is a deep dive into the biomechanical, epidemiological, and prospective research on knee alignment during squatting, jumping, running and hopping. Our goal is to answer 2 questions:
Does the knee going inwards indicate weak glutes?
Is the knee going inwards dangerous?
Links:
Knees going in during a squat shifts load toward the glute max here
Knee extensor effort rises with squat depth, hip extensor effort rises with load here
Same depth-versus-load split found again in a separate study here
In elite powerlifters, heavier loads shift the work from knee to hip here
Elite powerlifters hit ~23x bodyweight at the knee joint at 90% of max here
Weightlifters share load between hip and knee; powerlifters are hip-dominant here
Sideways knee load in a barbell squat is a consequence of stance width, not a fault here
Elite weightlifters produce MORE frontal plane hip moment than lower-level lifters, not less here
Elite powerlifters vary widely in how they load their joints, so there is no one ideal form here
Lifters who fail a squat above their max show reduced extension and lower muscle activity here
The knee falls into valgus in ~77% of ACL injuries on video here
But knee valgus does not predict who goes on to tear an ACL here
And the drop jump test cannot predict ACL injury in elite players here
This podcast uses the following third-party services for analysis:
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