Everyone can benefit from executing a regular hip stability routine. As I go through rehab myself, I’m humbly reminded how important the hips are in almost every movement we do daily.
When it comes to fitness though — Do your knees cave when you squat? We’ve all seen it. That dreaded, nasty knee cave (aka valgus collapse) in the eccentric portion of a squat. This is when gravity is actually pulling into hip addiction and hip internal rotation, which leaves the knee joint pretty vulnerable (think ACL, patellofemoral pain syndrome). Unfortunately, this is a common (yet potentially problematic) technical breakdown found in the squat. And ladies, guess what? It’s more common in females because we have wider hips.
There are a lot of things that can cause knee valgus, one of them being posterior weakness or weak glutes. And if you experience it, i’m sure you’ve tried a few things: “knees out” cue, some glute activation, maybe even a little strengthening the glutes in hip flexion. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
And yes, getting stronger in the squat can help teach us to counter gravity; however, sometimes, strengthening is only part of fixing knee valgus. Especially if you experienced some sort of trauma or injury, you may need to relearn movement patterns (first with lighter loads) to work on technique (i.e. – focus on proper knee tracking). Personally, I developed a slight knee cave after si joint issues. Mine was a combination of posterior weakness, lack of hip stability and motor control. Here are just a few clips of various of hip stability work that I have used to focus on coordination and strength simultaneously. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
If issues like a knee cave are present, I’ll ask my clients to perform a series of tests (also available over Skype) to help determine if they have lack of hip stability, mobility or motor control (or ankle dorsiflexion mobility that I have not mentioned yet). From there, we can put together a plan to help remedy the issue while maintaining an effective training program. Reach out to learn more.
- Fire hydrant holds
- Clamshell holds
- Side to side sliders
- 1 leg bridges
- Single leg banded hip raise
- Single leg banded squat
- Lunge sliders
- Bulgarian split squat
- 1 legged hold + twist to balance