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  1. #1
    Registered User nugs's Avatar
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    Wobbly knees during squats

    I've been having some slight pain/discomfort in my knees lately when I squat. I noticed that my knees move either to the right or left slightly, which I think is causing the problem. I dropped the weight significantly and tried to really concentrate on keeping my knees stable but it was very difficult, most of the time I could only keep it stable if I stayed about 2 inches above parallel.

    Any advice on how to stabilize my knees? I do some balance work on a half swiss ball - full squats and just 1 leg balancing, but doesn't seem to help much.
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  2. #2
    LIFT HEAVIER NEXT MONTH kanis999's Avatar
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    Sounds like a muscle imbalance. Perhaps the outer sweep of the quads are too strong. I suggest lightening your load until your technique is flawless, and do a few adductor exercises on the side. You might want to experiement with different feet positions as well.
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  3. #3
    Master Skullsmith phozosado's Avatar
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    Also try lunges with a modest weight. I've got horrible knees and it helped me.
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  4. #4
    Registered User rutzilla's Avatar
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    Adb AND add, both need work along with external rotators. Also work on squating between your knees push them out when in motion.

    http://www.youtube.com/watch?v=CiqvD...eature=related
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  5. #5
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    Originally Posted by phozosado View Post
    Also try lunges with a modest weight. I've got horrible knees and it helped me.
    Now there is a new one, lunges to help the knees.

    OP try air squats and experiment with various roms until you discover the ideal one that does not make your knees shake.

    Then slowly begin progressively adding weight.


    It also could be, your knees simply need rest.
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  6. #6
    Crazy as a **** house rat YoBigFatMomma's Avatar
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    Try shoving the knees out hard. It helps create a lot of tension which is very helpful for staying stable.
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  7. #7
    H = T + V mslman71's Avatar
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    Originally Posted by rutzilla View Post
    ... Adb AND add, both need work ...
    ^^^ agreed, assuming it's not a form issue.

    (adductors and abductors of the thigh)
    2 + 2 = 5 (for extremely large values of 2)

    Try SCE to AUX
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  8. #8
    LIFT HEAVIER NEXT MONTH kanis999's Avatar
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    I apologize, I misread the OP. I thought he said his knees had a tendency to separate, which is why I suggested adductors.
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  9. #9
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    I'm not a big fan of doing auxiliary work to cure muscular imbalances for heavy multijoint compound moves.

    IMO,

    The best way to fix wobbly knees when squatting is to squat.

    In time, the strength imbalances in the muscles will even out if that was ever the issue.

    When I was 17, my knees shook like jello. I hung in thar and did hundreds and hundreds of sets. Eventually no wobbly knees.
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  10. #10
    Registered User nugs's Avatar
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    Thanks for the responses guys, I'll definitely add some abd and add work and keep the weight very low until the problem is completely solved. I switched from a wider stance to a shoulder width a couple months ago, but I think this problem just started happening... Anyway thanks for the advice people.
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  11. #11
    Registered User vincerich's Avatar
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    Try adjusting your stance width. That could be the issue.
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