Safe to Squat Knees Over Toes?

Wondering how to squat safely? Should your knees go over toes in the squat? Can knees go in front of your toes in a split squat? Trainers and physical therapists often say you shouldn't let your knees go over your toes when you do squats and other leg exercises... Discover the reality and rationale behind the "knees over toes" squat and split squats in this video.

Chapters:
0:00 Intro to Squatting knees over toes
0:24 Warnings about squats and should your knees go past your toes?
01:59 The physically feeble fallacy and how it relates to knees over toes squats
05:29 How to train squats with knees past toes safely - Tip 1
08:28 How to train squats with knees past toes safely - Tip 2
09:17 How to train squats with knees past toes safely - Tip 3
12:49 Conclusion on Knees over toes squat...

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ABOUT THIS VIDEO
Trainers and PTs often say you should never let your knees go over your toes during squats. But when you see athletes squatting in real-world situations, you see them squatting and split squatting with the knees over the toes.

Allowing the knee to go in front of the toes can be dangerous if you don't carefully train for it. If you gradually train your squat and split squat with knees in front of toes, you improve your athletic capabilities. Athletes in virtually all sports need to be able to control squat positions where their knees travel over their toes. If you can't achieve and control the position safely, your athletic performance will suffer.

When practicing squats and split squats, make sure you stay within pain-free limits of your range of motion, and don't overdo the sets and reps. You want to gradually build strength and length to go knees over toes in your squats and split squats. Go slow and with control!

[Uprighthealth]

What sport or activity would you improve at if you could squat knees over toes?

[lisacollins]

Great host;great advice;great sense of humor. Thank you very much 😊!

[ZackZack-de]

I appreciate the clear explanations and tips. It's refreshing to see a more nuanced take on squatting safely.

[tara]

When training with my husband, he guided me to squat in a way that felt completely unnatural. However, I will say it strengthened areas that were weak because I couldn’t depend on the areas that naturally wanted to take the weight because they were already stronger relatively.

[qwertyasf]

Thanks that makes so much sense! My dutch teacher used to tell me to bend through my knees to pick stuff off the floor, otherwise would hurt my back...if only he knew I sweep the floor at home the african way hunched over with a hand-held brush, it doesn't hurt me one bit!

[JohnnyCee-ox]

The concept of the physically feeble fallacy was eye-opening. It's important to challenge outdated beliefs about exercise.

[ryanoconnell]

I will be adding P.F.F To my vocabulary. Love it !

[luannawilhite]

Thanks!
You should have a 20 or $25 Thanks button or multiply times two for the $10. Maybe you do but I have not figured it out yet.

[susanholl]

Thank you so much for this video. Even while lifting my knees do go a little bit past my toes. I'm not a guy, I have a short torso and disproportionately long legs. I've also been very lucky and have never had knee issues. I squat and lunge in all positions as part of my exercise but I also have been noticing I can't weight some positions as much as others and I needed the reminder to not let my ego risk my knees because it's a temptation sometimes.

[brendacrawford]

Thank you for your videos, I’m in my mid 50s and trying to regain flexibility in my knees and hips on my right side . I run every day and teach fitness classes 3xs a week . I really feel like if I can practice these squats and do well with them, it could help .

[auntiemelanie]

Good morning, thank you so much for all of your videos. I will disclose that I had both hips replaced last year. It was not an impulsive decision but for me the operations were needed. They were a mess. But anyway, I'm now working on my knees. There will be no operations on them. I've been exercising and seen great improvement. However I do need to train my knees to bend. They barely bend past 90°. Hopefully I'm moving in the right direction. 🙂🙃

[great_lakes_ryan]

I worked through the official Knees Over Toes program, submitting my form videos, building or buying all the equipment. After 4 months my knee hurt far worse and I dropped out. I even had Ben review my videos. Odds are, I was pushing too hard, even when staying within their guidelines. My two takeaways are this - if you have patellofemoral pain as I did, work out the imbalances, old injuries, etc. first. One thing I have against Ben is that he is anti foam rolling, something I have found to help tremendously. My second takeaway is that if your glutes aren't engaging, the knees over toes exercises can overload the patellofemoral joint as a quad dominant situation. I went back and got my glute strength up to snuff and have found it easier to get into the KOT stuff, but at a MUCH slower pace. Lastly, i would say that the KOT program is quite deceptive in that they highlight the success stories without accounting for people like me who failed with it. I love your content because you do not over promise, and you are very "down to earth, " in contrast to the KOT program. I will begin supporting you.

[JenntheGeek]

This video was so funny. Loved it - it made me laugh a few times. I will try these stretches as I have been training and working on my leg strength, balance and flexibility despite having cerebral palsy.

[jkeiffer]

I chuckled out loud at least twice. Thanks for that.

[kumbackquatsta]

i appreciate the b roll, the tan, and the content

[catherineperry]

Thank you, great advise.Now I realize as I am aging, this exercise so important to staying flexible.

[nacetroy]

Hey Matt! - How about a technique tutorial, if you haven't done one already, on the Kickstand RDL?

[edwardponder]

Matt, have you thought about doing an episode on chairs? I just clicked that I big reason why I might have FAI (and am working through successfully he guidance of your knowledge, never thought it could happen btw) is from spending a lot of my teenage years sitting and playing guitar. Anyways just a suggestion

[glennaakers]

Hi Matt, I am wondering if you have information for folks who have had a knee replacement? I have had PT and am pretty active. I am interested in understanding what range of motion and strength I can target as a goal.

[ValonHonor]

Can you suggest video on male pelvic floor muscles? I feel my issues is caused by long periods of sitting at work