Ya, I was confused at first too. You see, we all love the cue knees out during the squat. Depending on who you like to get your facts from we want to be getting our knees to track out somewhere between the 2nd and fifth toes (aka Mr. Pinky toe).
When we sink into a deep squat we need to have adequate mobility of the hips in order to drive the knees out to track properly over the toes. When we descend into the deep squat we also need to have adequate tibial internal rotation to get the knees out over the toes without also spinning the feet out. This would be an important screen for your athletes who can’t seem to get their knees out over their toes, and have excessive toe out (Keep in mind you have to rule out the hips too).
Ala SFMA we can assess this:
If you’re missing some internal rotation you’d benefit from trying to correct this. For the clinicians out there, physical therapist and friend Dr E. has some excellent manual techniques for improving tibial internal rotation and subsequently, your deep squat. Get some knowledge below:
Here’s another do it yourself drill from Adam Kelly Using Dr. E’s Edge Bands. I use this drill quite a bit myself:
Get to work,
P.S. If you enjoyed this article then sign up for the newsletter to receive the FREE guide – 10 Idiot Proof Principles to Performance and Injury Prevention as well as to keep up to date with new information as it comes out via weekly emails.
How to Assess Ankle Mobility and Considerations for Training
Why Do Stiff Ankles Cause “Knee In” or “Toe Out” During the Squat?
Which Ankle Mobility Drill is Best for Me?
Easy Ankle Mobility Adjustment for Knee Pain
The Best Ankle Dorsiflexion Mobility Drills to Fix Your Squat
The Best Kept Secret in Injury Prevention: Joint By Joint Approach for Crossfit – Part 1
Ankle Mobility: A Small Twist to Make An Already Effective Exercise Better
Knee Pain: Understanding the Foot and Hip’s role in Knee Pain – Part 1