Crossfit Trainer Practice Test Level 1

What is the primary correction for knees going forward during a squat?

1. Strengthening the quadriceps

2. Block knees from moving forward

3. Encouraging more forward lean

4. Lowering the weight used in squats

The correct answer is: Block knees from moving forward

The primary correction for knees going forward during a squat is to block the knees from moving forward. When the knees travel excessively past the toes, it can place undue stress on the knee joint, potentially leading to injury. Proper squat mechanics involve ensuring that the knees are tracking in line with the toes and not moving excessively forward, allowing the hips to facilitate the movement. To achieve this, it's essential to focus on proper squat form, which includes initiating the squat by hinging at the hips and pushing the hips back while maintaining a neutral spine. This technique helps to control the path of the knees, encouraging them to stay aligned with the feet rather than drifting forward. Importantly, ensuring that the weight is shifted back into the heels can also assist in maintaining proper knee positioning, optimizing stability and balance during the movement. Focusing on blocking the knees from moving forward during the squat ultimately promotes safer mechanics and better engagement of the posterior chain, including muscles like the glutes and hamstrings, enhancing overall squat performance and reducing the risk of injury.