I encounter this same issue pretty much daily with people with knee pain
you’d think it wouldn’t even be the case if someone is actually doing leg exercises, but strangely enough it happens
the fix is easy, actually engage the quad
When you drive the foot THROUGH the ground, you actually create tension in theh
medial quad
medial hamstring
adductor
Therefore, you actually activate MORE muscle
The Biggest Mistake You Can Make
Biggest error you see is trying to correct the knees going in by forcing the knee out.
The knee is not the problem, it’s actually trying to find the solution - tension
Driving the knee through the ground CREATES tension in the right place
How to Fix the Squat
Pushing through the ground is how you create tension with single leg activities.
Here’s how you do the same thing but with any exercise on 2 legs, like squats and hinges (rdls, deadlifts)
Either cue should get control of the feet.
With movements on 2 feet, control of the knee is created at the foot. Putting a band around the knees may “fix” the knee, but it doesn’t always fix the knee.
And if it does, its on accident, not on purpose.
Summary
Pretty easy - use the quad. With single leg work, drive the foot through the ground.
With 2 leg (bilateral) work, spread the ground apart.
The creates tension where you need it.
Thanks for the post. You're my hero after fixing my patellar tendonitis: I'm still doing the protocol you gave me a year later just to keep reinforcing it, but the knee pain has long disappeared even though I carried it around for 20 years!