Knees Out vs Knees In: Which Squat Technique Is Best?
Findings on squat mechanics and their practical implications for athletes and lifters during barbell squats.
The study titled “Knees Out” or “Knees In”? Volitional Lateral vs. Medial Hip Rotation During Barbell Squats, authored by Loren Z.F. Chiu (PMID: 38416444), investigated the effects of different hip rotation techniques during barbell squats on net joint moments (NJM) at the hip.
The research involved men and women and sought to understand how volitional medial and lateral hip rotations influence muscle recruitment during squats.
Key Findings
Normal Squat Mechanics: The study establishes baseline data for normal squat techniques, indicating that typical squats engage hip extensor, adductor, and lateral rotator NJM.
Lateral Rotation Squats:
Resulted in significantly lower NJM for hip extensor and lateral rotator.
Showed a significant increase in NJM for hip adductor compared with normal squats.
Medial Rotation Squats:
Also showed lower NJM for hip extensor and adductor.
This led to a significant increase in NJM for hip lateral rotator.
Muscle Contributions: The findings suggest that the gluteus maximus plays a major role in extending and rotating the hip, while the adductor magnus is primarily engaged during lateral rotation squats.