A Move You Should Do MONDAY – Side Lunge Floor Taps

Stand in front of the mirror and do a squat. Do your knees fall in? This is called a valgus squat.

The side lunge floor tap is one of the best ways to help get rid of knee valgus (knock-knees) when you squat. Here is how to do it:

Stand with a side base of support and your toes pointed straight ahead
Hold a dumbbell in one hand
Shift your weight to one side as you lower the opposite hand to the floor
Make sure to keep your knee in line with your second toe and your chest up to maintain a stable lumbar spine
Then shift your weight to the other leg as you swap the dumbbell to the other hand and lower down to floor on the other side
Perform 12-15 repetitions

Why does this matter?

The side lunge floor tap helps bias a squat into a more supinated position and help to correct knee position. A valgus squat is often a sign of a weak gluteus medius, weak gluteus maximus, tight adductors and/or a lack of ankle dorsiflexion.

Give the side lunge floor tap a try. Your knees and lower back with thank you.

Because nobody has time to be in pain.

Until next time…