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3 Mistakes that Causes Front Squat Knee Pain


Filed Under (Fitness, General) by Rick Kaselj

Thank goodness the weekend is here. My wife is out of town teaching at a college in Vancouver and I am at home with the boys. At the moment, we are having a nice and lazy morning but later we will take Coco to the dog park. The kids will go for a great bike ride as well. I hope you have an active and fun weekend planned out.

Today, I have a video and article for you on squatting and knee pain.


~ Rick


In today’s video, I will show you what to do about front squat knee pain.

What To Do About Front Squat Knee Pain

CLICK HERE to watch the YouTube video.

Donnalee will demonstrate the common mistakes people make that leads to front squat knee pain.

#1 – Knees collapsing inward

Knees collapsing inward

Having the knees collapse inward puts a lot of strain on the inside part of the knee. This is fine for a couple of repetitions but in time it will lead to knee pain and irritation. To correct this, you need to have your feet a little wider apart, toes are lightly pointed out. You are trying to keep the knee in line with the foot and going through the squatting movement then back up.

#2 – Improper sequence

Improper sequence

Most people will start with their squatting movement by knees bending and then hips bending. This is an improper sequence. You should start bending at the hips first and then bending in the knees follows. So make sure that you have the proper sequence.

#3 – Weight on your feet

Weight on your feet

The common mistake that people will make is they have the bar out front and put more weight on the front of their feet. Doing this puts more strain on the knees. The more weight you have in front of the foot, the more the quads end kicking into things, the more the patella or knee cap gets pulled up against the knee joint which will lead to knee irritation and knee pain. When you are doing the front squat movement, make sure that the weight is either on the mid foot or the heel area.

If you want to eliminate your knee discomfort once and for all, then check out the Fix My Knee Pain program here:
Fix My Knee Pain

Take care!

Rick Kaselj, MS


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