Bodyweight Squat: Do your knees cave inward?
Keep your knees pointing in the same direction as your toes as you squat down and stand up. Do not let them cave inward.
How to fix it
- Stand with both arms extended straight in front of you, parallel to the floor, and use your arms to keep your balance.
- Push your hips back as you squat down, bending your knees so they point in the same direction as your toes.
- Push the floor away with your feet to stand back up in the starting position.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 12 reps in each set using your bodyweight as planned in your last workout, the app increases your reps to 13. When you log your sets, GYMKC reads your last set and recalculates the reps for your next set.
Get GYMKC on the App StoreIs it okay for your knees to move forward?
Sources differ. Some suggest not letting your knees move past the balls of your feet. Others suggest letting your knees move freely, as much as your hip joints move. Either way, bend your knees so they point in the same direction as your toes, without letting them drift inward or outward.
See this exercise in detail
More on the same body part
Sources
- Myer GD et al., Strength and Conditioning Journal (2014)
- Pullen BJ et al., Sports (2020)
- Papadakis Z et al., Journal of Functional Morphology and Kinesiology (2024)
- Severin AC et al., PLOS ONE (2017)
- Panero E et al., Journal of Healthcare Engineering (2017)
- NSCA, Basics of Strength and Conditioning
- Western Illinois University, NSCA Lifting Proficiencies · Back Squat
- ACE, Exercise Library · Bodyweight Squat
- NASM, Exercise Library · Prisoner Squat
- Cleveland Clinic, Squats: How To Do Them and Why They Rock
- Mayo Clinic, Squat exercise
- U.S. Army, ATP 7-22.02 Holistic Health and Fitness Drills and Exercises
This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.