When I squat, my left knee bows inward 1-2 inches. I can usually keep it under control during my warm-up sets, but once I start getting heavier, I can’t control it. I know I should squat using only weights that I can handle without this happening, but that limits me to squatting under 225 when my 1RM squat is 450. Is this due to a muscle imbalance? Are there any specific exercises that I can do to eliminate this problem?
A lot of times a person’s knees will bow in during the concentric portion of a heavy squat due to weak adductors. If this is the problem finish your squat workout with some lighter wide stance squats or use the girly adductor machine.
You answered your own question. lower the weight, and concentrate on your form. You are just going to hurt yourself by using heavy weights and bad form. if you do 450 with bad form, then it is not your true one rep max.
The problem is most likely a weak VMO, vastius medius oblique. Front squats w/ heels raised on blocks and a narrow stance will help. Almost any narrow stance squats or heel raised squats will do the trick. Since it just seems to be your left leg, single leg movements might be more appropriate, but both may be weak. If that is the case then a mixture of single and double leg movements is needed.
Start with the left leg single movements and only do half as many for the right. Then move on to the two leg lifts and make sure that the time under tension is high enough to keep the load light. That way your left leg won’t move as it does under the heavier weights.
Magnus has a good idea about the adductors being weak, but perhaps it’s both the adductors and the abducutors. That region of the leg is all together ignored by men, especially T-Men, but it could play a large role in leg stabilization. Plate drags, lateral sled drags, and cable adductions/abducutions would be easy choices. Once again respect the weak side rule and see what that gets you.
dave tate recommended doing extra adductor work with bands for this problem, but if you dont have bands i would think that any adductor movement including the girl machine would work.
you can full squat 450? that’s awesome. something that might work is to try to keep your toes pointed outward so as to keep your knees facing a little outward. your stance might also be too narrow. laters pk
I force my knees out through the entire range of motion of the squat, down (back, really) and up. Read Dave Tate’s squat articles for tips on form and good assistance exercises.
I had this problem in my early days of squatting and ,like Mike R, overcame it by forcing my knees outwards during the movement, making sure my knees and toes were pointing in the same direction.