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Knee Stability During Single-Leg Squats

by
author image Carl Putman
Carl Putman is the program director for the Parisi Speed School located in Melbourne, Fla. He received a Bachelor of Arts in sport management from Flagler College and has been working with athletes of all ages and abilities since 2008. He specializes in speed, agility and sport performance for athletes.
Knee Stability During Single-Leg Squats
Most sports are played predominantly on one leg, where knee stability is crucial. Photo Credit Jupiterimages/Stockbyte/Getty Images

Single-leg squats can be an incredibly effective exercise to develop stability in the knee, which in turn builds strength and will reduce the chances of knee injuries. To maintain proper stability of the knee through a single-leg squat, you'll need correct positioning, flexible and mobile hips and ankles, and lateral stability in the adductors and abductors. When performed correctly, single-leg squats are incredibly functional exercises for developing knee stability.

Proper Shin Angles

The first component to a strong single-leg squat is to make sure the leg and knee levers follow the correct angles for a technically sound movement. To perform a correct single-leg squat the knee should not move past the toes, as this will put extra pressure on the anterior cruciate ligament, or ACL. A full squat is reached when the thigh is parallel to the ground; the shin should remain parallel with the torso throughout the movement. The knee should not rotate medially or laterally, but should be linear throughout the squat.

Hip and Ankle Mobility

Knee Stability During Single-Leg Squats
Flexible ankles and hips increase the ability of the knee to stabilize in a squatting motion. Photo Credit JTPhoto/Stockbyte/Getty Images

Knee stability, especially in a single-leg squatting movement, is influenced by the mobility of the hips and ankles. Tight hips or ankles often cause compensation at the knee and result in poor stability. Prior to performing single-leg squats, practice a thorough warm-up including hip and ankle exercises such as calf stretches and leg swings. When the knee hinges and moves through flexion and extension around the patella, mobile hips and ankles will make the movement more efficient.

Lateral Stability

Lateral stability is of the utmost importance when performing a single leg squat to prevent damage to the medial and lateral collateral ligaments, or MCL and LCL. Stability of these ligaments can be increased by strengthening the hips, adductors and abductors to improve strength in the sagittal plane. It is common in single-leg squats to see a valgus collapse, or the knee drifting medially. This instability is often caused by poor mobility in the hips and ankles, and should be addressed and prevented.

Postural Position

Knee Stability During Single-Leg Squats
Correct spinal alignment and position can improve core stability and knee stability. Photo Credit Stockbyte/Stockbyte/Getty Images

Correct postural positioning in a single-leg squat relates to knee stability as it has a direct correlation to hip function and a correct shin angle. Correct posture places the center of gravity over the weight-bearing leg, minimizing over-compensation of the knee for poor core positioning. Proper posture will also engage the anterior core muscles and engage the hips in proper pelvic position. Finally, correct posture will align the torso with the shins creating the correct angles for the knee levers to complete the squat.

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