Q-Angle

Understand Q-Angle: What It Means for Runners

The Q-angle (Quadriceps angle) is a key factor in running form, injury prevention, and long-term joint health. Regular measurement of Q-angle can help you improve biomechanics and stay injury-free.

🧠 What Is the Q-Angle?

The Q-angle is how much the quadriceps pull the knee inward during a stride. A “normal” Q-angle is typically:

• 12–15° in males

• 15–18° in females

Distance runners, especially females, often have larger Q-angles due to wider hips. While not inherently bad, a high Q-angle can affect how the knee tracks and may increase injury risk.

🚩 Why Does Q-Angle Matter for Runners?

A high or imbalanced Q-angle can lead to biomechanical issues over time, especially with high mileage. Here’s how it may impact runners:

Knee Tracking Problems

An increased Q-angle can cause the kneecap to track laterally, contributing to conditions like runner’s knee (patellofemoral pain syndrome).

Overuse Injuries

High Q-angles may increase stress on the IT band, knees, and lower legs—especially when hip and glute muscles are weak.

Form Inefficiencies

Compensation patterns (like inward knee collapse) can waste energy and affect stride mechanics.

🛠️ Can You Improve It?

• Strengthen Glute Medius & Glute Max

• Improve Core Stability

🏋️‍♀️ Q-Angle Friendly Strength Routine

Here’s a runner-specific workout to improve Q-angle. 🔁 2 sets of 15–20 reps (per leg), rest 20–30 sec between sets. Do 2–3x/week:

• Clamshells (with resistance band)

• Side-Lying Leg Raises

• Monster Walks (band around ankles or knees)

• Double or Single (more advanced) Leg Glute Bridges

With smart training and muscle balance, runners can stay strong and injury-free.