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There should only be tension in the knee if you CAN'T do a squat and move your waist at the same time. If the knee does not move past the foot, no tension. The reason to NOT move the knee at first is to maximize the need for the HIPS to move. I explained that in the video itself, that most people if they're allowed to move their knees in the beginning they ONLY move their knees to make the motion instead of folding the hips. The hip must do the work, as it is a rotational joint. Knee is a hinge-joint, so it shouldn't have any rotation on it. Once the hips are more mobile, THEN you should bring the rear knee with the rear shoulder. This will be like touching the front of your rear knee to the back of your lead one.
I've rarely had students complain of knee pain, it only happens if they're stressing the knee by putting their weight so far forward that the knee pulls away from the foot.
I've rarely had students complain of knee pain, it only happens if they're stressing the knee by putting their weight so far forward that the knee pulls away from the foot.