Barbell Squat - Knees - Middle position (WRONG-RIGHT)
- Zielmuskel
- —
- Equipment
- Barbell
- Körperregion
- Hips, Thighs
- Typ
- Strength
This barbell squat form demo focuses on knee alignment at the mid-point of the back squat, contrasting the wrong knee position (knees caving inward) with the right one (knees tracking over the toes). The barbell back squat trains the quads, glutes, and the muscles of the hips and thighs, and proper knee tracking is what keeps that work safe and effective.
Barbell Squat - Knees - Middle position (WRONG-RIGHT): So führst du sie aus
- 1Set the barbell in a rack at upper-chest height and step under it so the bar rests across your upper back, not your neck.
- 2Grip the bar firmly, unrack it, and step back into a stance roughly shoulder-width or slightly wider, toes turned out a few degrees.
- 3Brace your core, keep your chest tall, and begin descending by sitting your hips back and bending your knees together.
- 4As you reach the middle of the squat, watch your knees: the wrong position lets them collapse inward toward each other (valgus).
- 5Correct it by actively pushing your knees out so they track in line with your toes throughout the descent.
- 6Lower until your thighs are at least parallel to the floor while keeping the knees aligned over the feet.
- 7Drive through your mid-foot and heels to stand back up, continuing to keep the knees pressed out, not caving in.
- 8Finish the set, then step forward and re-rack the bar safely with control.
Technik-Tipps
- Cue "knees out" on both the way down and the way up so they stay stacked over your toes through the mid-position.
- Keep your weight on your mid-foot and heels — shifting onto the toes encourages the knees to drift inward.
- Screw your feet into the floor to build tension in the hips, which helps the knees track outward naturally.
- Use a spotter or set the rack's safety arms whenever you squat heavy, since a barbell on your back limits how you can bail out.
Häufige Fehler
- Letting the knees cave inward (valgus) at the mid-point, which loads the knee ligaments and reduces glute and hip drive.
- Pushing the knees too far out past the toes, which can shift the work off the target muscles and feel unstable.
- Letting the heels lift so the weight rolls onto the toes, pulling the knees inward and out of alignment.
- Going too heavy too soon, so form breaks down and the knees collapse under a load you can't yet control.
Häufig gestellte Fragen
Why do my knees cave in during the barbell squat?
Knees usually cave inward because the hips and glutes aren't engaging enough to hold them out, often made worse by going too heavy or letting your weight shift onto your toes. Cueing "knees out" and keeping the weight on your mid-foot helps.
Where should my knees track in a squat?
Your knees should track in line with your toes throughout the movement — pushing out as you descend and stand, never collapsing toward each other at the mid-position.
Is it bad if my knees cave in when I squat?
Yes. Knees caving inward (valgus) places extra stress on the knee joint and ligaments and leaks power away from the quads, glutes, and hips. Fix it by lightening the load and actively driving the knees out.
How do I fix knee position on the barbell squat?
Drop the weight, screw your feet into the floor, keep the weight on your heels and mid-foot, and consciously push your knees out so they line up over your toes on every rep until it feels automatic.
