Knee Pain during Squats

? SOLVING KNEE PAIN DURING SQUATS [anterior knee pain] ?? .? Here's a nice quick fix to help groove a nice squat pattern from @lustrengththerapy.? .? Knee pain is one of the most common complaints during the back squat.? ? Depending on your squat variation, the knee may be responsible for more range of motion than other variations. The high bar back squat is a variation that heavily relies on the knees (quadriceps) oppose to the posterior chain. However, some lifters may lack the hip hinge which forces the knees to do all the work.? ? Some possible causes of knee pain during a squat:? ? Poor hip hinge and glute activity? ? Having too much weight on the front of the feet? ? Muscular imbalances between the different heads of the quadriceps? ? To help incorporate a proper hip hinge in a squat, follow these steps!? 1?? Attach a strength band around a stationary object? 2?? Step inside the band and wrap it around the buttocks? 3?? Squat down while simultaneously pushing the hips backwards into the band? .? This exercise is perfect for any lifters that have a trouble hip hinging in a squat (especially in a high bar squat). It teaches the lifters how to properly engage the hips/glutes to help load the kinetic chain and not rely only on the knees to squat!? .? ? TAG A TRAINING PARTNER WITH KNEE PAIN! ?? .? #LuStrengthTherapy #Squats #Powerlifting #Powerlifter #OlympicWeightlifting #quads #legworkout #teamchampion #fitness #fittips #fitnesstips #fitlifestyle #exercise #exercisetips #workout #workouttips #workoutmotivation #workoutideas #gym #gymlife #strength #strengthtraining #trainsmart #performbetter #functionalfitness #functionaltraining #strengthandconditioning #personaltrainer #personaltraining #crossfit ?

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Squats and Low Back Pain

USE THIS DRILL TO SQUAT DEEPER. Great repost from @dr.jacob.harden, give him a follow!? .? In order to have an optimal squat, you need motion produced through the hips, knees, and ankles with stability and stiffness in the spinal joints.? .? ?A common problem I see is people trying to keep their chest up too much and shoving their butt back as far as they can (it's known as the fitspo squat in my office) which actually decreases spinal stiffness and sends them into lumbar hyperextension and anterior pelvic tilt. This causes not only a loss of core positioning, but also cuts the amount of ROM available in your hip, which can play into to butt wink, back pain, and pinching hips.?? .? Here is a drill I use to correct the hyperextension pattern.? .? ?Place your fingers on your bottom ribs and ASIS (Bony bumps on the pelvis)? ?Hip hinge without letting the fingers split apart? ?Squat down maintaining that spinal position? .? Throw this into your warm ups to get that patterning going and then load it up with some weight to lock it in.? .? Have questions? Hit me up in the comments and I'll try to help you out. Tag a friend doing the fitspo squat and share the wealth!? .? #Prehab101 #squat #squats #powerlifting #crossfit #squatmobility #fittips

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Wall Sit with Heel Lower and Lift

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