Squat Med Knæ-FremføRing
Squat med knæ-fremføring er en squat-variation, der bevidst lader knæene bevæge sig frem over tæerne for at øge ankel-dorsalfleksion og aktivering af forlårene. Denne teknik opbygger forlårene gennem en større bevægebane og forbedrer mobiliteten i underbenene.
Sådan gør du
- Stå med fødderne i skulderbredde.
- Gå ned i et squat, hvor du bevidst lader knæene bevæge sig frem over tæerne.
- Gå så dybt ned som din mobilitet tillader, med fokus på at presse knæene udad.
- Pres gennem hele foden for at vende tilbage til stående position.
- Gentag for det ønskede antal repetitioner.
Teknik-tips
- Keep your feet shoulder-width apart.
- Allow your knees to travel forward over your toes intentionally.
- Push your knees outward as you descend.
- Drive through your full foot to stand back up.
Vejrtrækning: Inhale as you lower down into the squat, and exhale steadily as you drive back up to the starting position.
Almindelige fejl
- Lifting the heels off the ground, which reduces ankle stability and shifts the load uncomfortably.
- Caving the knees inward during the descent, which places unnecessary stress on the joint.
- Rushing through the movement without focusing on mobility in the ankles.
Aktiverede muskler
Primære: quadriceps. Sekundære: baller, underben, baglår.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 60 s
Tab dig
3 sets × 12–15 reps, rest 45–60 s
Opbyg muskelmasse
3–4 sets × 8–12 reps, rest 60–90 s
Lettere, sværere og alternativer
Alternativer
Pas på, hvis…
- If you feel sharp discomfort in your knees or ankles, ease off or choose a gentler option.
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Are knees going over toes safe in this squat?
Yes, for most people without acute joint issues, letting knees travel forward is a normal part of ankle dorsiflexion and targets the quads effectively.
Where should I feel the squat with knee dive?
You should feel it working your quadriceps (front of the thighs) as well as your glutes and lower legs.
How often can I practice this movement?
2 to 3 times per week is plenty for most beginners to build strength and ankle mobility without overtaxing the joints.