Ankle mobility
Restricted dorsiflexion forces the knee forward and inward. This is the leading cause of anterior knee pain in squats.
Hip mobility
Tight hips force the lumbar spine and knees to compensate, driving valgus (knee cave) and pain.
Glute activation
Weak or dormant glutes let the quads take over, overloading the patella tendon.
The corrective sequence
- Ankle wall test + drills
- 90/90 hip mobility
- Glute activation before squatting
- Tempo squats to reinforce pattern
- Progressive loading
Frequently Asked Questions
Rarely. Regress the movement, address the drivers, and rebuild. Complete rest often makes it worse.
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