hey jason..ive got a problem with my hip flexors..they are really sore after squating..and not good sore..more tender and painful..i do tons of foam rolling and dynamic stretching before and static stretching afteras well..can this be form related.. i like to think i have good form but then again i cant really see myself while i squat..i cna tell you i keep my back tight, knees behind toes, and drive through my heels. should i upload a video?
You can also try single leg barbell glute hip bridge or band bridge. I'll try to tape some of those on Friday or Saturday. Tomorrow is linear acceleration day, but I'll be pressed for time so I'm not sure how much recording I can do.
Quick question. Looking for information or literature regarding why a lifters knees will not track in line during the lift portion of a squat. I know I read something recently on this site, just can't find it now. I've recently convinced my wife to start bodybuilding and I'm trying to teach what I can. Her knees travel inward and I'm not sure if its weak hamstrings or an imbalance in the major muscle groups. Im going to have her start single leg exercises for now. I also remember reading something about a small muscle that travels across the patella? Any help would be greatly appreciated.
Knees coming in are causes by weak adductors. You are correct that she prolly has weak hamstrings and also glutes as well. Start her with the bar and ensure every single rep is done correctly. Have her turn her toes out about 30 degrees as well. This will also help the knees track correctly.Originally Posted by PalmFist
"knees out" is a simple verbal cue to use.
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It usually starts at the hips and works down to the feet.
If the pelvis is rotated anterior (due to tight hip flexors...does she work a desk job, wear high heels often, or do a lot of leg raise type exercises) then that will internally rotate the femur (thigh bone). As a result, the adductors shorten and the abductors are lengthened and become weaker. If we move further down the skeleton, you might also see the feet flatten (pronate, lose the arch, etc.) during the squat.
To fix it, as mentioned above are coaching cues.
Stretch: adductors and hip flexors
Strengthen: abductors and gluteus maximus
Time to whip out the box for her. What kind of shoes does she wear while training? This has a huge effect on the balance of the body and what you should wear for athletics/running is often different from lower body training.
Shoes aren't the issue. I have her in zero drop trainers. Also been putting her thru different height box squats and different foot placements to help her improve form and find her sweet spot. I'm going to work with ZirREds suggestions. Thank you gentlemen
This isn't a bad shoe for training in. Nike Free Trainers (not 3.0, 5.0, run, etc.)
I have the live strong male version.
They have a solid heel and toe, and enough heel elevation to do well in low bar back squatting.
My wife has a similar pair, and we see a difference in her squatting in those vs. minimalist NB runners.
i know this is a bad angle..legs again on monday ill get another up..i know my tibia isnt vertical thats for more quad activation. because thats what i am focusing on now..i already gotta donk. but my knees do stay behind my toes..and agin my hipflexors were killing me.. i am currently taking anatomy so im not completey familiar but id say the psoas major. the flexors towards the groin
Increase your calf mobility, get a better pair of training shoes. Increase your anterior tib strength.
Tight hip flexors will cause you to come forward, especially in conjunction with weak deep core muscles. So its time to work the bridges.
Also, if you have the ankle mobility, there is nothing wrong with your knees coming over your toes. Its only when you cannot maintain contact on the ground or the load is no longer over the center of gravity that it is an issue. Look to olympic lifters.
Just an anecdotal report on the shoes vis a vi squatting, I bought a pair of adidas powerlift trainers because they were on sale, and It made squatting much more comfortable.
Before when I would squat in anything other than my converse pro stars, it was a little uncomfortable, but the powerlift trainers really do make a difference. They don't bump up your numbers by 15 pounds like some reviews claim, but they make squatting properly much easier.