Knee Alignment

Maintaining knee alignment over the foot keeps the exercise focused on the working leg and preserves proper mechanics. Maintaining a neutral knee position protects the joint. Correct knee positioning contributes to feeling the working-side glute during the hold. Varus deformity is emphasized less in intermediate and advanced trainees and is seen more often in older populations. Valgus collapse can have different causes, so assessment is necessary. Viewed from the front, the knee should remain centered over the foot throughout the entire movement. The front knee is expected to travel forward over the foot during the lunge. The knees should stay centered and should not collapse inward. The knees should remain centered throughout the drill. During the squat, the knees should travel forward over the toes. Squeezing the ball between the knees creates and maintains tension. The intended knee action is controlled forward tracking while maintaining alignment. The knees should stay centered as the hips roll upward. The drill focuses on sending the knees forward in line with the toes. The ball squeeze should continue during the squat descent. The knees should remain centered and forward whi…