How To Squat If You Have Bow-Legs

Описание: If you have bow-legs, you will likely be able to squat without concern, as long as you're strategic.

The risk of pain and injury with bow-legs is often due to the fact the leg bones are collapsing outward, and so the upper leg bone (femur) and lower leg bone (tibia) are no longer stacked in a balanced way. This outward collapse of the knee joint may lead to compression on the medial meniscus cartilage, and too much stretch on the lateral collateral ligament of the knee.

The key to optimizing posture in squatting is to keep inward pressure on the knee joints, so that the upper and lower leg bones are properly stacked, resulting in a more even distribution of pressure.

Here are 3 variations of the squat that have a proven track record of success for squatting with bow-legs:

1. Wide Stance Goblet Squats. The wide stance squats will target more of the inner hips and thighs, which can help balance bow-leg postural tension to optimize performance for squatting with bow-legs.

2. Bosu Squats. The domed shaped of the bosu ball compels us to squat with more pressure on the inside of the knee joint. Make sure to keep your form tight, and not allow the knees to collapse outward. Bosu squats can be very beneficial for balancing the postural tension related to bow-legs.

3. Knee Squeeze Squats. Placed an inflated ball, pillow, or rolled towel between the knees, and keep it squeezed during the squat. This technique helps keep the upper and lower leg bones stacked for those with bow-legs, and it creates more tension on the inner hips for postural benefits.

Many people with bow-legs have been able to squat successfully, and many have actually used strategic variations of the squat, like these examples, to help improve their bow-leg condition.

For best results, see a Certified Exercise Therapist who can customize an entire training program to support your unique biomechanics.