Barbell Squat - Knees - End position (WRONG-RIGHT)
- Músculo objetivo
- —
- Equipamiento
- Barbell
- Parte del cuerpo
- Thighs
- Tipo
- Strength
This is a form reference for the barbell squat, showing the correct versus incorrect knee position at the bottom of the rep. It contrasts knees caving inward (the wrong end position, known as knee valgus) with knees tracking out over the toes (the right end position). Use it to check that your knees stay aligned as you load the thighs and hips under a barbell.
Cómo hacer el Barbell Squat - Knees - End position (WRONG-RIGHT)
- 1Set up under the bar with your feet about shoulder-width apart and your toes turned slightly out, around 15–30°.
- 2Brace your core and begin descending by sitting your hips back and bending your knees together.
- 3As you lower, actively push your knees outward so each knee tracks in line with the second or third toe of the same foot.
- 4Reach the bottom position with your knees stacked over your feet, not collapsing inward toward each other.
- 5Check the end position: the right position keeps the knees spread out over the toes, while the wrong position lets them cave in past the line of the feet.
- 6Keep your weight balanced across the whole foot, with the heels and the balls of the feet planted.
- 7Drive back up while continuing to press the knees out, then stand tall to finish the rep.
Consejos de técnica
- Cue "knees out" or "spread the floor" on the way down and up to keep each knee tracking over its toes.
- Screw your feet into the floor to engage the hips and create outward rotation that resists the knees caving in.
- Find a stance width and toe angle where your knees can track over your feet through the full depth without drifting inward.
- Film yourself from the front so you can compare your bottom position to the right and wrong knee tracking shown here.
- Use a spotter or set the rack's safety arms when squatting heavy, since fatigue makes the knees more likely to cave.
Errores comunes
- Letting the knees cave inward at the bottom (knee valgus), which puts shearing stress on the knee joint and ligaments and leaks power out of the lift.
- Pushing the knees out so far that they bow outside the feet, which wastes tension and breaks foot contact.
- Letting the heels lift or rolling onto the inside edge of the foot, which pulls the knees in and destabilizes the bottom position.
- Adding weight before the knees track correctly, so heavy loads only reinforce the wrong end position.
- Squatting too narrow or with the toes pointed straight ahead, leaving the knees no room to track over the feet.
Preguntas frecuentes
Why do my knees cave in when I squat?
Knees caving in (knee valgus) usually comes from weak or under-cued hips, a stance that gives the knees no room to track, or loading too heavy too soon. Actively pushing your knees out over your toes and gripping the floor with your feet helps keep them aligned.
Should my knees go past my toes in a squat?
Some forward knee travel is normal and fine for most people, especially in a deep squat. What matters more for joint health is side-to-side tracking — the knees should follow the line of the toes and not collapse inward at the bottom.
How do I fix knee valgus in the squat?
Set a stance and toe angle that let the knees track over the feet, cue "knees out" through the whole rep, screw your feet into the floor, and lower the load until you can hold that position. Filming from the front lets you compare your end position to the correct one.
What is the correct knee position at the bottom of a squat?
At the bottom, each knee should sit in line with the toes of the same foot, spread out rather than caved in. The wrong end position is the knees collapsing toward each other; the right position keeps them tracking over the feet.
