Knee pain? Give this a try.. Mash, Mash, Mobility, Active Cueing.
Barbell to VMO: Grab a barbell and roll on the medial side of your thigh, start from just above the knee and go to about mid thigh. Spend about a minute and spend extra time on the areas that are tender to roll. .
KB to TFL: Grab a kettlebell and use the handle to get into the TFL, start by pulling your leg back so your heel is by your butt, put the KB handle right into your hip crease (about where your pocket starts) then rock back and forth for about a minute looking for any tender areas.
Internal Hip Rotation: Stay in the same position but ditch the KB. Drop your chest to the floor between your legs and feel the stretch in the groin and hip crease. If you struggle with this you can use a band attached to a squat rack to GENTLY pull yourself into position. Aim for 1-2 min/side.
Single Leg Lateral Step Up: Now its time to cue good squat mechanics. With one foot on a box, shift all of your weight over the stance leg, externally rotate the femur so the knee stays outside the ankle, press yourself to sanding and control the lower keeping and externally rotated femur. 3 sets of 8-12 reps for this one.
Tag a friend and give it a try, Make sure to check out @pre_script for all of your movement needs!