Bulletproof Your Knees With The Inside Squat — Key Takeaways
Scale the inside squat by starting with feet close and knees pressed together, then progressively widen your stance until the knees can no longer meet at the bottom.
Key takeaways
Inside squat demands internal rotation at the bottom, not the top
Inside squat demands internal rotation at the bottom, not the top
- Start with feet turned out; knees cave inward as you descend into internal rotation.
- The bottom position (W-sitting) is the hardest and most internally rotated.
Scale the inside squat by starting narrow, widening feet over time
Scale the inside squat by starting narrow, widening feet over time
- Feet close together = less tendon/ligament tension; wider stance increases stimulus.
- Intermediate step: knees hit a box in front to limit depth and internal rotation demand.
Side plank before internal rotation testing increases hip IR
Side plank before internal rotation testing increases hip IR
- Activating glute med and obliques on the opposite side creates stability.
- A 30-second side plank hold can immediately improve same-side hip internal rotation.
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In this video
- 1mIntroduction to the Inside Squat
- 1mMovement Mechanics and Scaling
- 2mProgression Variations
- 3mAdvanced Position and Hip Anatomy
- 5mContraindications and Mobility Hack
- 6mBenefits and Closing
“So that's actually a from what I've seen from guys, especially, that it's difficult for them to get into that position.”
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