Pain in the back of the knee? Maybe you are squatting with your toes pointing too much forward.
Justin has a video explaining what goes on in that situation.
- there is the popliteus muscle, which unlocks the knee by rotating your tibia a bit medially (towards the midline)
- when squatting, popliteus contracts
- external rotation (shoving the knees out) elongates the popliteus and puts more stress on the popliteus
Moral of the Story: Your level of flexibility decides how much to point your toes.
If you are a beginner start with your toes pointing out and bring them in as your flexibility improves.
In part 2 he shows a neat ways to massage the area with towel, as well as a compression band.