# Push Knees Out - Canonical: https://fitwill.app/exercise/8569/push-knees-out/ - Media ID: 8569 - Primary muscle: Hips - Body part: Hips - Equipment: Body Weight - Video: https://fitwill.app/videos/8569/push-knees-out.mp4 ## Description Push Knees Out is a deep bodyweight squat hold in which you actively press your knees outward against the resistance of your own arms. You drop into a full-depth squat with your feet roughly shoulder-width or slightly wider, bring your palms together in front of your chest, and use your elbows or forearms to pry the knees apart while the legs push back. The highlighted areas in the movement are the inner thighs and glutes, which work together to control the wide, open hip position. This drill is most useful for anyone who struggles to keep their knees tracking over their toes during squats, or whose knees tend to cave inward under fatigue. It teaches the hip position you want in every squatting pattern by pairing a deep stretch of the adductors with an active contraction of the hip external rotators and glutes. Because it requires no equipment and no load, it fits neatly into warm-ups, recovery days, or dedicated mobility sessions. The setup matters more than it might seem. Your foot position, heel contact, and torso angle all determine whether the stretch lands in the hips or gets dumped into the knees and lower back. Feet flat on the floor, weight spread across the whole foot, and an upright chest let you sink into the bottom position safely. Pressing the elbows against the inner knees creates a two-way force: the arms push the knees wider while the legs resist and drive back, which is what makes this an active mobility drill rather than a passive hang at the bottom of a squat. To execute it well, descend slowly into your deepest comfortable squat, keep your heels down, and only then bring the hands together and begin prying. Breathe steadily and let each exhale help you settle a little deeper. The knees should move in line with or slightly outside the pinky toes, never twisting inward. Hold for time rather than rushing repetitions, and stand up under control when you finish. Common use cases include pre-squat warm-ups, improving depth for weightlifting and CrossFit-style training, easing stiff hips from long sitting, and building comfort in the deep squat position for everyday tasks like lifting from the floor. If you cannot keep your heels down or feel pinching at the front of the hips, elevate the heels slightly on a rolled mat or reduce the depth. Stop if you feel sharp pain in the knees, and progress your hold time gradually over weeks. ## Instructions 1. Stand with your feet about shoulder-width apart or slightly wider, toes turned out 15 to 30 degrees. 2. Push your hips back and bend your knees to lower into a full squat, keeping your heels flat and your chest as upright as you can manage. 3. Press your palms together at chest height in a prayer position, then let your elbows drop between or against the inner knees. 4. Brace your core lightly and keep your weight spread evenly across both feet, from heel to big toe to pinky toe. 5. Drive your knees outward while your elbows press back against them, creating gentle opposing force. 6. Hold the open-knee position for 20 to 40 seconds, keeping your heels down and your spine long. 7. With each exhale, relax slightly deeper into the hips while maintaining the outward knee pressure. 8. Release the arm pressure first, place your hands on the floor or in front of you for balance, and stand up under control. 9. Reset your stance and repeat for 2 to 4 rounds, or use a single hold as part of a squat warm-up. ## Tips & Tricks - If your heels lift as you sink, widen your stance slightly or place a thin rolled mat under the heels rather than forcing depth. - A frequent mistake is letting the arms do all the work while the legs go slack; the knees should actively push back into the elbows. - Do not bounce at the bottom. The value comes from holding steady outward pressure while the inner thighs release gradually. - Keep your toes tracking the same direction as your knees. If your knees move out but your feet collapse inward, shorten the range and rebuild the foot position first. - If you feel a pinch at the front of the hip, narrow your stance a touch and reduce how far the knees travel outside the toes. - Round the lower back and you lose the hip stretch; lift the chest and imagine a string pulling the crown of your head upward. - Use this before barbell squats rather than after heavy sets, when fatigue makes the knees drift inward. - Progress by extending hold time in small increments, not by prying harder with the arms from day one. - Tight adductors often cause the knees to spring inward the moment the elbows release; test by letting the arms float and seeing whether the knees stay out. ## Frequently Asked Questions ### What muscles does Push Knees Out work? It primarily targets the adductors on the inner thigh through a deep stretch, while the glutes and other hip external rotators contract to hold the knees out. The quads, calves, and core also work isometrically to keep you stable at the bottom of the squat. ### Is Push Knees Out a strength exercise or a stretch? It sits between the two: you hold an active squat position while pressing the knees outward, so the adductors are stretched and the glutes are contracting at the same time. It works best as a warm-up or mobility drill rather than a primary strength builder. ### Can beginners do Push Knees Out? Yes, and it is one of the better starting points for squat mobility because the load is zero and you control the depth. Beginners can shorten the range, hold a rack or doorway for balance, or elevate the heels until full-depth position feels comfortable. ### Why do my knees keep caving inward during the hold? That usually means the adductors are tight or the glutes are not engaging. Press more deliberately into the elbows, reduce your depth slightly, and practice until the knees can stay out without constant arm assistance. ### How long should I hold the knees-out position? Twenty to forty seconds per round works well for most people, for two to four rounds total. Longer holds are fine once the position is comfortable, but avoid pushing into pain to extend the time. ### Is it safe for my knees? When done with heels down, knees tracking over the toes, and no twisting, it is generally well tolerated. If you have a current knee injury or feel sharp pain inside the joint, reduce the depth or consult a professional before continuing. ### Can I use Push Knees Out before heavy squats? Yes, one or two shorter holds of 15 to 20 seconds make an effective warm-up drill. Save longer holds for separate mobility sessions, since extended static work right before max lifting can temporarily reduce power output. ### What can I use if I cannot squat deep enough to get my elbows against my knees? Elevate your heels on a rolled mat or small wedge, hold onto a rack for balance, or simply press the knees out with your hands at whatever depth you reach. The outward knee pressure matters more than achieving the exact arm position. ### How often should I practice this drill? Daily or near-daily practice is reasonable since it is low load. Consistency over several weeks is what typically improves squat depth and knee tracking, not single long sessions.