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All posture & movement guides

Movement guide

Varus Knee (Knee Moving Outward)

Explore foot, knee, and hip strategies that support comfortable squatting, stepping, and single-leg control.

  • control
  • 9 min
  • Knee
  • Hip & pelvis
  • Ankle & foot
Varus Knee (Knee Moving Outward)

Typically overactive / tight

No published muscle entries linked yet for this role.

Typically underactive / weak

No published muscle entries linked yet for this role.

Quick movement check

  1. Perform a shallow squat in your natural stance.
  2. Notice knee comfort, balance, and pressure across the foot.
  3. Repeat with a small change in stance width or light hand support.
  4. Use the variation that improves comfort and control without forcing alignment.

Movement options

  • Tripod balance: feel the heel and both sides of the forefoot while keeping the toes relaxed.
  • Supported sit-to-stand: rise slowly from a chair using a stance that feels stable.
  • Lateral weight shift: move over one foot and return while keeping the knee comfortable.
  • Low step-down: lower slowly from a small step with rail support, then reset.

Reassess

Repeat the original task. Keep the option if it improves symptoms, balance, or confidence—not simply because the knee looks straighter.

Examine patellofemoral pain evidenceExamine ankle stability evidence

What to look for

Compare a shallow squat, step-down, and supported single-leg balance. Notice symptoms, foot pressure, trunk shift, speed, and whether stance width or support changes the task.