Uploaded March 2016 | Updated September 2026, 5 hours ago
Correcting the Squat with Knee Valgus
A common misalignment observed during a squat is knee valgus (knees caving inward). This is typically the result of strong hip adductor muscles (located on the inner thigh) overpowering the weak hip abductors (gluteus minimus and gluteus medius). One way to fix this deviation is by incorporating corrective exercises that are targeted at strengthening the hip abductor muscles. This video will provide you with three different exercises that can be utilized to correct knee valgus. It should be noted that there are numerous ways to strengthen these muscles, but this is an adequate beginning to a long list of possible exercises.
Squatted Hip Abduction:
- This exercise begins in a squatted position with a circle (mini) band slightly above knee level. The static squat is maintained throughout the exercise. With the feet facing forward and parallel to each other, the movement begins with the right knee going into slight (1-2 inches) hip abduction. The same movement pattern is repeated with the left knee. The participant keeps alternating until the desired number of repetitions has been performed on each leg.
- Safety tip: Ensure that the only moving part is the knee. At times, the body wants to compensate and utilize other muscles to assist with the movement. This results in a lateral shift of the hips. To prevent this from happening, perform this exercise in front of a mirror.
Plank with Hip Abduction:
- Begin this exercise in a forearm plank position with a circle band around the ankles. The static forearm plank is maintained throughout the exercise. With the feet shoulder width apart and exactly perpendicular to the floor, the movement begins with one leg going into hip abduction. As you see in the video, the hip abduction is approximately 6-12 inches away from the starting position. The participant lightly taps the floor with their toe and returns to the starting position. The same movement is performed on the other leg. The exercise continues until the desired number of repetitions has been performed.
- Safety tip: Though the incorporation of the core musculature is an added benefit of this exercise, one must ensure that the participant has adequate core strength to correctly perform it.
The “Abductor Dance”:
- Begin in a “soft stance” (hips and knees slightly bent) with a circle band around the ankles. Leading with the right leg, step forward and diagonal. Allow the left leg to follow. The left leg will now step into a lateral step with the right leg following. The right leg will proceed with a backward and diagonal step as the left leg follows. Another lateral step is performed with the left leg leading. You have now created an “X”. The same pattern is followed with the opposite leg (in this case, left) leading into the first forward and diagonal step.
As mentioned previously, there are numerous ways to strengthen the hip abductors, gluteus medius and gluteus minimus. If you would like to learn more ways to strengthen these muscles or correct other biomechanical misalignments, join us for the “Corrective Exercises” course at the Cooper Institute.
Correcting the Squat with Knee Valgus
A common misalignment observed during a squat is knee valgus (knees caving inward). This is typically the result of strong hip adductor muscles (located on the inner thigh) overpowering the weak hip abductors (gluteus minimus and gluteus medius). One way to fix this deviation is by incorporating corrective exercises that are targeted at strengthening the hip abductor muscles. This video will provide you with three different exercises that can be utilized to correct knee valgus. It should be noted that there are numerous ways to strengthen these muscles, but this is an adequate beginning to a long list of possible exercises.
Squatted Hip Abduction:
- This exercise begins in a squatted position with a circle (mini) band slightly above knee level. The static squat is maintained throughout the exercise. With the feet facing forward and parallel to each other, the movement begins with the right knee going into slight (1-2 inches) hip abduction. The same movement pattern is repeated with the left knee. The participant keeps alternating until the desired number of repetitions has been performed on each leg.
- Safety tip: Ensure that the only moving part is the knee. At times, the body wants to compensate and utilize other muscles to assist with the movement. This results in a lateral shift of the hips. To prevent this from happening, perform this exercise in front of a mirror.
Plank with Hip Abduction:
- Begin this exercise in a forearm plank position with a circle band around the ankles. The static forearm plank is maintained throughout the exercise. With the feet shoulder width apart and exactly perpendicular to the floor, the movement begins with one leg going into hip abduction. As you see in the video, the hip abduction is approximately 6-12 inches away from the starting position. The participant lightly taps the floor with their toe and returns to the starting position. The same movement is performed on the other leg. The exercise continues until the desired number of repetitions has been performed.
- Safety tip: Though the incorporation of the core musculature is an added benefit of this exercise, one must ensure that the participant has adequate core strength to correctly perform it.
The “Abductor Dance”:
- Begin in a “soft stance” (hips and knees slightly bent) with a circle band around the ankles. Leading with the right leg, step forward and diagonal. Allow the left leg to follow. The left leg will now step into a lateral step with the right leg following. The right leg will proceed with a backward and diagonal step as the left leg follows. Another lateral step is performed with the left leg leading. You have now created an “X”. The same pattern is followed with the opposite leg (in this case, left) leading into the first forward and diagonal step.
As mentioned previously, there are numerous ways to strengthen the hip abductors, gluteus medius and gluteus minimus. If you would like to learn more ways to strengthen these muscles or correct other biomechanical misalignments, join us for the “Corrective Exercises” course at the Cooper Institute.
