Common mistakes in lunges: Knees inside eight legs, Push your knees inward

The lunge is the most common action pattern in sports or life! It can very well exercise the muscle strength of our lower limbs (buttocks and legs), improve muscle strength imbalance, and challenge our stability at the same time!

But many people make a serious mistake when performing lunges! Not only will it affect the effectiveness of your exercise, but it will also cause knee discomfort!

Common mistakes in lunges: knees inward (as shown in the picture)

Do you have this situation? It is very common to have your knees inward during squats or single-leg squats!

< p>Risk of knees inward: Because the hip, knee, and ankle are not in a straight line, the knee does not follow the direction of the toes, which will cause the joint to twist and turn, resulting in unnecessary torque and lateral pressure. This is very dangerous to the knee joints and ligaments! This is one of the reasons why many people suffer from knee pain during exercise!

There are many reasons for knee buckling! For example, lack of hip movement control! Imbalance in the antagonistic muscles of adduction and abduction, insufficient hip/hip joint strength (gluteus minimus, gluteus medius, gluteus maximus, hip external rotators), and overactive hip adductors The group combination prevents the femur (thigh bone) from having sufficient stability, and the hip joint is in adduction and internal rotation.

When the hip adductors are stronger than the gluteal muscles/hip joint. When overactive, the knee will be pulled inward.

You need to spend time improving the imbalance between hip adduction and abduction: strengthen the hip abductor muscles and relax the hip medial muscles. Adductor muscle group

At the same time: Insufficient movement control can be improved through continuous practice! When doing the movement, abduct the hips and push the knees outward, keeping the knees always facing the toes. (Note that the hips, knees, and ankles should be on the same sagittal plane (red straight line))

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When learning or improving your movements, you can use elastic bands to assist! Let the tension of the elastic guide your movements

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