Knees caving in when you squat
What it usually means, what is likely tight and weak, and a routine that helps. Also called knee valgus, knees collapse inward.
In short
A knee caves in at the bottom of the squat.
Why it matters
Knees caving in when you squat put extra stress on the inside of the knee. It is a common pattern behind knee pain in squats, stairs and running.
Usually tight
- · Adductors
- · TFL
- · Biceps femoris (short head)
- · Vastus lateralis
Usually weak
- · Gluteus medius
- · Gluteus maximus
- · VMO (inner quad)
Other things that can cause it
- · Old ankle sprain or stiff ankle
- · Flat feet
A corrective routine for knees caving in when you squat
Done in this order: calm what is tight, lengthen it, then strengthen what should be doing more. Daily for 3 to 6 weeks is a good start.
Myofascial release
Static stretch
Dynamic stretch
Strengthen
Everyday habit
Think "knees over your second toe" on stairs and when standing up from a chair.
How long it takes
Control often improves in 3 to 6 weeks, with steady work. Re-check every 2 to 4 weeks.
How Kentro checks it
It shows up in the overhead squat, facing part of the scan: face the camera, feet shoulder width, toes forward, arms straight overhead. Kentro measures each side separately, so you see which side it is and whether it is improving between scans.
When to see a professional
See a doctor or physical therapist if you have pain that is sharp, getting worse or lasts more than a couple of weeks, numbness, tingling or weakness, pain after a fall or injury, or pain at night. This guide is general education for healthy adults, not a diagnosis or treatment plan.
Do you have it? Find out free.
Prop your phone against a wall. Kentro checks knees caving in when you squat and the rest of your posture and movement, then builds your routine.
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