squat & lunge form - left knee pain

[ingy271]

I just started FLI today and I have question regarding squat & lunge form. My left kneecap seemed to take the brunt of the work as my quads do not feel like they have been worked too hard. What form errors would contribute to this? If this helps - I also find it very hard to lunge/squat to the 90 degree angle. In all honesty I feel if I go past 50 or 60 degrees I feel like I am going to tip over (my fat stomach is partly to blame for that:p )

I do not want to substitute these exercises for something inferior, so any advice will be welcome.

[Kevin Littler]

Did you have any pain doing squats/static lunges during Break-in?

In the most-bottom position what is the position of your kneecap relative to your foot? If you were to drop a plumb line from the middle of your kneecap does it pass through your foot (desirable) or to the inside (or, less commonly, the outside) - both indesirable.

Also, do the knee caps pass in front of the toes? During the lunge, if you take too short a step the exercise will emphasise your quads. If you have any kneecap maltracking problems, doing the lunges this way will exacerbate this. Do you feel kneecap pain if you take a larger stride? You will still be using your quads, but it shifts the emphasis to the hamstrings/glutes.

Also, which direction do you feel you are going to fall over? And are you doing the rotational lunges that are prescribed in FLI?

[ingy271]

Originally Posted by Kevin Littler

Did you have any pain doing squats/static lunges during Break-in?

In the most-bottom position what is the position of your kneecap relative to your foot? If you were to drop a plumb line from the middle of your kneecap does it pass through your foot (desirable) or to the inside (or, less commonly, the outside) - both indesirable.

Also, do the knee caps pass in front of the toes? During the lunge, if you take too short a step the exercise will emphasise your quads. If you have any kneecap maltracking problems, doing the lunges this way will exacerbate this. Do you feel kneecap pain if you take a larger stride? You will still be using your quads, but it shifts the emphasis to the hamstrings/glutes.

Also, which direction do you feel you are going to fall over? And are you doing the rotational lunges that are prescribed in FLI?

I actually didn't do the Break in because I was in the midst of another training program when i received the book.

The middle of my kneecap would slightly to the inside of my foot.

I feel the pain during the squat and when lunging approx 1m and I am doing the rotational lunge prescribed in FLI.

I feel as if I am going to tip over in a forward direction when squatting and lunging.

[jijin]

I have a similar problem when I squat, then I realised it was my technique. You must SIT BACK to begin the movement. I find that if I break at the hips first, my knees will hurt. So I learnt to cue myself to break at the hips.

Try that. It might help you too

[Lisa~]

ingy,

Listen to Kevin. He's giving you some excellent assistance here.

Your technique has to be improved for the exercises to be effective for you. If you knees fall inward when you squat and lunge then you're going to stress those knees.

I'd suggest starting with Mike Robertson's The Hardcore Lunge and learn to get this move perfected before you work on your squat. You may also have mobility issues that are keeping you from getting full range of motion. Remember that correct technique should always come before quantity of exercise. If you get hurt because of poor technique then you're not going to be exercising at all.

[beeeeef]

I hope you're not getting inflammation, etc in your left knee... if you are you need to rest. If rest isn't helping, you prolly need to see a doc.

I mean no offense to people here, but you really should find someone who can help you with the squat, in person. (It's just a personal opinion, but back squat is the last squat a beginner should do...)

[Lone_Wolf]

Try placing more weight on the ball of your foot and use your butt muscles (which you'll also need with the squats).

[SpacecityPaula]

Bipennate posted this URL to thefitcast.com over on Oxygen.

http://video.google.com/videoplay?do...81301858251744

Dan John is doing an series of drill exercises that can help your squat. I've been working on my form and these exercises made a huge difference in how I felt after I was done with squats.

[Sign]

Originally Posted by Lone_Wolf

Try placing more weight on the ball of your foot and use your butt muscles (which you'll also need with the squats).

Wouldn't putting more weight on the balls of your feet (possibly leading to your heals coming off the floor) make it more of a quad-dominant movement?