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Squatting Knees Over Toes (THE TRUTH)

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Rating: 4.0; Vote: 1

m going to tell you the truth about squatting knees over toes and break down the biomechanics of the squat exercise to help you better understand this controversial opinion on this popular leg exercise. To start, it-s helpful to understand that the squat is performed with coordinated movement between the hips, ankles and knees. When there is a limitation at one of the joints in the kinetic chain there will be compensations that occur that alter the biomechanics of the squat exercise and can lead to breakdown and issues down the line. When we squat too much with our knees, you see the characteristic forward movement of the knees over the toes without much hinging going on at the hips. This is incredibly stressful on the anterior knee joint and actually takes out of the exercise one of the largest and strongest muscle groups that should be contributing to the lift - your glutes. This can also be seen readily on an exercise like the Sissy Squat - which should be avoided at all costs and is demonstrated in the video. The second way to squat is to hinge properly at the hips when you perform the movement but to be careful not to allow the knees to travel past the toes at any point during the squat. This creates a tendency to keep your center of mass back a bit and away from the proper midpoint of the foot. When this occurs, the anterior stress on the knees is diminished but so is the proper transfer of forces throughout the lower extremity kinetic chain as you-ll see in a minute. The final way to squat would be to let the hips travel backwards as far as they can go while allowing the knees to travel forward as far as they can go. This would result in a bottom position on the squat that placed the knees significantly ahead of the toes but the hips and center of mass properly distributed above the mid foot. Now, getting into this position is actually harder than it looks because of tightness that often exists in the ankle joint. Limited range of motion into ankle dorsiflexion is one of the main reasons we can-t get forward tibial travel during the descent of a squat. This can either come from muscle tightnesses in the calf and achilles or from bony impingement that occurs in the ankle joint. Either way, limited dorsiflexion is causing the buildup of force that is created by the quads and glutes to be stalled in the knee joint rather than flow through to the ankle along the kinetic chain. In order to have pain free squatting in your knees you must figure out a way to allow the tibia to move anteriorly during the squat. You can do this by being conscious of the desired movement and trying to figure out a way to facilitate the motion. The best way I know how to do this is to stop trying to lock your big toe down into the floor when you squat. Instead, you want to pin the inner and outer portion of your foot to the ground, but along the mid foot and not the toes. Push down through the heel, outside and inside of the foot but allow the toes to remain free. In fact, if you want to really assist the tibia in getting into the proper position during the exercise you want to try and pull your big toe up slightly into extension as you drop down into the squat. This will help to assist the movement of the knees over toes while staying in balance with the hips that are moving posteriorly through a proper hinge. When done right, you will have a bottomed out position of the squat that places your knees over your toes but results in no knee pain and a stronger, more biomechanically sound squat. If you have a history of knee pain when squatting, you will definitely want to try this and see for yourself. I guarantee that you will squat with less knee pain and will be able to experience better balance and strength during the exercise the very next time you try it. If you want to see how much better you could strengthen your entire body and stay away from injuries by training like an athlete for just 12 weeks, be sure to head to athleanx. com at the link below and get one of the programs that best suits your current goals. See and feel the changes quickly when you trade in your training approach now for one that is backed by science and anatomy to get you where you want to be faster than ever before
Date: 2022-04-22

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Comments and reviews: 10

Stephen
my first year or two of lifting i only did leg machines. when i first started squatting free weights, i talked with anyone i knew who did/had done weightlifting. a lot of people say dont let the knees travel over the toes but i ALWAYS felt if was a more natural movent. if you have to sit back more you end up recruiting the lower back more. im trying to tax my legs. not my back.
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Matthew
Is there a benefit to the hip flexor and relief from general hip stress to put knees forward in your recommended position? I wonder if some of my hip problems brought on by squats has to do with always keeping my knees well back from toes as is the usual recommendation. I am older and do a lot of reps instead of low numbers with higher weight.
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Nate
I had someone ask about squat form and I mentioned that you should have your toes inline with your knees. Had a jackass get all up in my grill about -broscience- and shit and was just a general dick. Thank you for making a video explaining this. Always better to hear it from a good source than a random guy online with a stick up his ass!
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SpazWarrior
I know it-s late for this video. But I recently found out about knees over toes guy and wanted to see if you had any relevant information. I think a video of you reviewing his exercises would be helpful. He does stuff like the sissy squat and seems to have a compelling argument for why you should do them. Love your videos man!
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Patrick
What if I can't get my knees past my ankles? How do I correct that? I tried lifting my big toe up, and still I fall backwards - I can't force my knees over my ankles no matter how hard I try (verified in the mirror) and my body doesn't have abnormal proportions. Is it like. tight calves or. what can I do to correct this?
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Nick
Question. I was hoping to see your legs from the front. Do your knees go outside your feet or do you keep them in line. I was back in the gym for the first time this week in years and my knees where killing me after. I wasnt able to do more than 10 bodyweight squats. Where should my knees be in relation to my feet?
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Joel
I feel like hip placement has more to do with which position you end up in more than at the ankle. Even when you show the wrong way, you switch to that position by adjusting hip position and it pulled your knees back. And to get back into position the main difference was at the hip position
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Joseph
when i consciously squat with knees back it just causes me to lose balance because im essentially balancing on my heels, it doesn't feel natural. im going to listen to my body and do what its designed to do. if i want to work out glutes il just take a wider stance as that seems to help.
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Please
Yes 2nd one is better for squats, and working to flexig all leg muscles equally, bt this is not ideal for Mabu or traditional Chinese or Daoist -Horse stance- In cultivating internal core/central power, when doing this holding stance, ones knee should line up with ends of toes.
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Tik
keeping the knee behind the toe cannot be right, it is so unnatural when performing squat in such a posture and yet so many -experts- at the gym saying otherwise. Squat is a very functional movement, you need to follow the natural mechanic of your body
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