Squat Anatomy: Identifying Valgus Collapse
Written by Gray Cook Monday, June 30, 2014 FMS Pod Casts
Question: You mentioned during the lecture that the feet externally rotating and the knees collapsing inward into valgus were the same issue, can you expand on this topic?
- The deep squat is designed different from the regular squat. (More on this idea)
- Do not think of just the foot or just the knee.
- Without adequate traction on the ground, your feet will externally rotate, if you do not have enough hip and pelvic control. This is a compensatory pattern where the glut max and the IT band (which are both used as abductors on an extended hip) become tibial external rotators as the hip and knee flex.
- The only muscle in the body that can hold a stable femoral position in the presence of triple flexion (at the ankle, knee, and hip) is the glut medius.
- What happens once the glut medius activates.
- The definition of “valgus” is when the tibial tuberosity or the center of the knee cap falls inside the foot.
- If a valgus collapse is seen, do not try to correct this by widening the feet.
- The knees should be as lateral as possible, without the big toe coming off of the ground.
- The patella, or knee cap, does not track laterally.
- The trick to training stabilization is not by isolating stabilizers and repping them to fatigue.
- Instead, the trick to training stabilization is by resetting the timing.
- Individuals having issues squatting at, or slightly below, parallel with valgus collapse and poor control should not be squatting.
- The deadlift and its benefits