Having trouble keeping my lower legs stable when I squat

gtbmed · 06-06-2009, 02:43 PM

I'm having a bit of trouble with this. Normally my squat form is pretty good - I maintain good posture and bend pretty well at the hips. I work on hip mobility almost every time I workout in some way and I really focus on moving the right way when I warm up for squats.

But I notice that on heavier lifts I can't keep my knees stable when I'm pushing up from the bottom of the lift. Lowering the weight isn't a big problem though.

Could it be a shoe problem? I've been working out a lot in running shoes, which don't provide the best ankle support. I just don't want to hurt my knees.

m11 · 06-06-2009, 02:53 PM

Perhaps the load is too heavy. Have you been able to push the same weight without any issues, and this is a new problem?

gtbmed · 06-06-2009, 03:04 PM

No, I've been trying to ramp up my weights since I started this program. I'm in the 3rd week and this is the only time I've really felt this was a problem. You could be right though, I could be trying to progress too quickly.

Maybe switching up my stance would help? My stance is pretty narrow, so if I switched to a wider stance, could it correct some of the problems?

m11 · 06-06-2009, 04:47 PM

Standard form calls for at least shoulder width apart. If you are narrower than that, yes, try widening your stance.

**P-funk** · 06-06-2009, 06:00 PM

think about spreading the floor next time.

what i mean by that is pushing your feet outward, into the side of your shoe, as if you were trying to spread the floor that you are standing on outward. That should help to engage the abductors (glute max/med, TFL) to maintain femoral control as you extend your hips out of the bottom position.

Work on the idea of spreading the floor and staying tight with your light weights, as you ramp up, to get a feel.

patrick

**Built** · 06-06-2009, 06:07 PM

Ooooh, thanks for the reminder on that "spread the floor" trick. I'm squatting heavier now and need to be mindful of this, myself.

Yanick · 06-06-2009, 10:32 PM

Shoes make a hell of a difference. I squatted in my Nike Shox for a long time, years, ever since I got rid of a super thin/flat soled pair of Diesel sneakers I had which just fell apart on me. Not that stability was a problem, but I was getting some knee pains. One day I decided to squat barefoot and felt great, then Pat posted this article and it sealed the deal for me. I tend to pronate my foot, and having soft soles plus a few hundred pounds on my back did not really work well for my knees. I am now a huge proponent of proper footwear for the activity at hand as I've been in my Samba's for a couple of weeks now, the squat feels more natural and my knee's are thanking the hell out of me.

CarolinaMom · 07-30-2009, 10:33 PM

I have the knee stablility problem too. THanks for the "spreading the floor " trick.

06-06-2009, 02:43 PM	#1
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 372	Having trouble keeping my lower legs stable when I squat I'm having a bit of trouble with this. Normally my squat form is pretty good - I maintain good posture and bend pretty well at the hips. I work on hip mobility almost every time I workout in some way and I really focus on moving the right way when I warm up for squats. But I notice that on heavier lifts I can't keep my knees stable when I'm pushing up from the bottom of the lift. Lowering the weight isn't a big problem though. Could it be a shoe problem? I've been working out a lot in running shoes, which don't provide the best ankle support. I just don't want to hurt my knees. gtbmed's strength journal

06-06-2009, 02:53 PM	#2
m11 www.liftstrong.com Elite Member Join Date: Jun 2008 Location: FL Posts: 857	Perhaps the load is too heavy. Have you been able to push the same weight without any issues, and this is a new problem? Getting Started by Built LG Sciences Board Representative These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

06-06-2009, 03:04 PM	#3
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 372	No, I've been trying to ramp up my weights since I started this program. I'm in the 3rd week and this is the only time I've really felt this was a problem. You could be right though, I could be trying to progress too quickly. Maybe switching up my stance would help? My stance is pretty narrow, so if I switched to a wider stance, could it correct some of the problems? gtbmed's strength journal

06-06-2009, 04:47 PM	#4
m11 www.liftstrong.com Elite Member Join Date: Jun 2008 Location: FL Posts: 857	Standard form calls for at least shoulder width apart. If you are narrower than that, yes, try widening your stance. Getting Started by Built LG Sciences Board Representative These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

06-06-2009, 06:00 PM	#5
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,702	think about spreading the floor next time. what i mean by that is pushing your feet outward, into the side of your shoe, as if you were trying to spread the floor that you are standing on outward. That should help to engage the abductors (glute max/med, TFL) to maintain femoral control as you extend your hips out of the bottom position. Work on the idea of spreading the floor and staying tight with your light weights, as you ramp up, to get a feel. patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-06-2009, 06:07 PM	#6
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,121	Ooooh, thanks for the reminder on that "spread the floor" trick. I'm squatting heavier now and need to be mindful of this, myself. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

06-06-2009, 10:32 PM	#7
Yanick Amor Fati Join Date: Jul 2002 Posts: 4,231	Shoes make a hell of a difference. I squatted in my Nike Shox for a long time, years, ever since I got rid of a super thin/flat soled pair of Diesel sneakers I had which just fell apart on me. Not that stability was a problem, but I was getting some knee pains. One day I decided to squat barefoot and felt great, then Pat posted this article and it sealed the deal for me. I tend to pronate my foot, and having soft soles plus a few hundred pounds on my back did not really work well for my knees. I am now a huge proponent of proper footwear for the activity at hand as I've been in my Samba's for a couple of weeks now, the squat feels more natural and my knee's are thanking the hell out of me. "The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate

07-30-2009, 10:33 PM	#8
CarolinaMom Registered User Join Date: Jul 2009 Location: NC Posts: 34	I have the knee stablility problem too. THanks for the "spreading the floor " trick.

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