A simple drill for cleaner squats and lunges

Knee valgus is the familiar “knee caves in” pattern that can appear during a squat, split squat or walking lunge. A small amount of movement is normal, but repeated collapse towards the big-toe side can make the exercise feel unstable and reduce control through the hip, knee and ankle.

The drill I use is a supported single-leg squat with a light band around the knees. It gives the working leg a clear alignment target without turning the session into a complicated rehabilitation routine. The aim is steady tracking, not forcing the knees dramatically outwards.

Why the knee moves inward

Valgus usually reflects a coordination issue rather than one weak muscle. The hip may struggle to control rotation, the foot may roll in, or the ankle may lack enough dorsiflexion for a balanced squat. Fatigue, poor balance and rushing through repetitions can expose the pattern.

This is common in movements that look simple but demand plenty of control. A player returning from an AFL training session in Melbourne, for example, may have enough general strength for lunges but less single-leg stability after repeated changes of direction.

The band-assisted drill

Loop a light resistance band just above both knees and stand in front of a rack, wall or sturdy post. Hold the support with one hand, shift most of your weight onto one leg, and let the other foot rest lightly on the floor. Sit your hips back a few centimetres, bend the working knee, then return to standing.

Keep the knee aimed roughly over the second and third toes. The band should provide a gentle reminder to press out, not so much resistance that your pelvis twists or your foot loses contact. Try two or three sets of six slow repetitions per side, using a three-second lowering phase.

Making the alignment useful

Keep three points of the foot connected to the floor: the heel, the base of the big toe and the base of the little toe. This “tripod foot” gives the knee a more stable platform. Think about spreading the floor with your foot rather than gripping with your toes.

Film a set from the front if you can. The knee does not need to stay perfectly still, and a little movement is acceptable. The useful change is improved control: the knee should follow the foot more consistently, with less sudden collapse at the bottom of the repetition.

Carrying it into squats

After the supported version feels smooth, use the same idea in a bodyweight squat. Place a light band above the knees, descend only as far as you can keep your ribs, pelvis and feet organised, then stand without snapping the knees out. Remove the band when it becomes a distraction.

A useful warm-up sequence is five supported repetitions, five unbanded bodyweight squats and then your normal working sets. If you train early in Sydney or Brisbane, when the gym is busy and equipment is limited, a mini-band from a local sports shop is enough; this drill does not require a specialised machine.

Applying it to lunges

For a reverse lunge, step back softly and lower the rear knee towards the floor. Keep the front knee tracking over the middle of the foot while the pelvis stays mostly level. The reverse step is often easier to control than a forward lunge because it reduces the urge to fall into the front leg.

Use a shorter range at first, especially after running or field training. If balance is the main problem, hold a rack with one hand. A useful recovery pairing is gentle calf work and hip mobility; a lacrosse ball note explains one simple tool I keep available for soft-tissue work.

Progressing without losing control

Increase the challenge by reducing hand support, using a slower tempo or adding a light dumbbell. Do not progress by making the band tighter if that causes the pelvis to rotate or the arch of the foot to collapse. Quality repetitions are the training effect.

Pain, swelling, locking or a feeling that the knee gives way deserves assessment from a qualified physiotherapist. The drill is for improving movement awareness and strength, not for diagnosing an injury. In Australia, a sports physio can also help distinguish a technique issue from an ankle, hip or knee condition.

Movement	Starting version	Main focus	Useful progression
Single-leg squat	Hold a rack, light band above knees	Foot contact and knee tracking	Less hand support
Bodyweight squat	Two feet, slow descent	Even pressure through both feet	Add load gradually
Reverse lunge	Hold support if needed	Stable front knee and level pelvis	Longer range or dumbbells

The key point is simple: give the foot a firm base, let the knee follow the toes, and practise the pattern slowly enough to notice when control starts to fade. A few deliberate repetitions before squats and lunges can build a cleaner, more reliable movement pattern than chasing heavier weight through repeated knee collapse.