Knock Knees

Knock Knees, or knee valgus, is extremely common in the general population and the football population and it is most commonly seen in the weight room during a squatting or single leg movement and on the football field during jumping (take off and landing).

The adductor magnus can be divided into 3 parts being the middle, anterior and posterior where the anterior portion is a good adductor. The middle and posterior portions are weak abductors but great hip extensors, so much so that it's frequently referred to as another hamstring.

The bicep femoris and the hamstrings produce as much as 50% of the hip extension strength during squats.

It also has a direct attachment to the lateral aspect of the femur, the lateral knee ligament and to the fibula which makes it a good lateral knee stabiliser as well as producing an external rotational force at the tibia so if it's weak then the knee will cave in which isn't from weak abductors or glutes, but rather a weak bicep femoris from the body consciously shifting into a stronger position.

Other symptoms include tight internal rotators such as the TFL, adductors and hamstrings (semitendonosis and semimembrosis) and weak hip external rotators such as the glutes and bicep femoris.

Now your solution will be to stretch the TFL and hamstrings, do more foam rolling, PNF stretching and hip mobility work. To strengthen the the glute maximus you need to get to the bottom of the squats and single leg exercises and do plenty of supine bridges.

For the glute medius you'll need to do mini band side steps and again single leg work (which works the glute medius to keep your lead leg straight) and most times you won't really need to isolate the bicep femoris.