Do you or an athlete you know have difficulty maintaining proper hip-knee-ankle alignment when performing exercises on one leg? If so, check out this cue. Usually, to avoid knee valgus stresses (knee buckling inwards), we would purposefully drive the knee out…or perhaps even put a band around the knee to encourage better positioning. However, we can also manipulate your own body weight to foster a better knee position and alignment.
If you are standing on the L leg facing “12 o’clock,” sit your butt back and tap your R foot back to “7:30.” Loading your body weight in this manner will encourage your center-of-gravity to rest over the center of your knee. Watch the video for a helpful cue about shin and trunk angles (and their relationship to this movement). When standing on the R foot facing “12 o’clock,” sit your butt back and tap your L foot back to “4:30.”
Try to perform this drill in front of a mirror in order to pay attention to your knee position. Complete 2 sets of 8-12 repetitions on each leg twice a week after an easy run or in preparation for a session of drills in the weight room.