Set Muscle

Tempo is the other lever. Slow the eccentric to a 3 count so you arrive at the bottom in control instead of bouncing and then firing up crooked. Control in equals control out.

Quick check - any change in volume or load right before this started? New knee aches that show up out of nowhere are very often just 'too much too soon' and the fix is a deload, not a cue.

Now that you mention it I did add a second squat day about a month ago. Maybe I ramped too fast.

There it is. Pull the second day back to light technique work for two weeks, fix the weight shift and the shoes, and I'd bet it settles. If it doesn't improve at all in two to three weeks then see a physio, but give the basics a real shot first.

Agreed. The order I'd go: proper warmup, flat shoes, slow eccentric, single-leg work for the imbalance, and ease off the extra volume. Cheap, no appointment, and it covers the most common causes.

This is a great checklist, thank you. Going to film a set tonight, swap the shoes, and deload that second day. Will report back whether it's the shift or just the volume.

Please do. One-sided knee stuff scares people but it's usually mechanical and very fixable. Good luck.