Is knees over toes squat a myth?

Is knees over toes squat a myth?

“knees over toes” is bad for everyone! ❌

Urghh have you been told this? Most likely by your trainer in the past or your mum and dad as it’s a myth that keeps getting passed down… annoyingly

So let’s go over a few things

- it’s perfectly healthy for the knees to go over the toes if you have no underlying knee issues

- it’s a good thing to train a muscle through a full range of motion. Knees over toes generally leads to more knee flexion which means the quads are stretched more

- you know how people say deep ass to grass squats are good? Well to get into a super deep squat… guess what you need?

Knees to pass over the toes! That’s literally how you sit deep into a squat

- everyday just walking down the stairs your knees pass over your toes

- elite level Olympic lifters who squad absurd amounts of weights everyday have their knees track soooo far forward over their toes and have no knee issues

- what if I have bad knees? Then yes, regression is fine

- if i experience pain? Then train the range of motion you can do pain free. Slowly but surely, aim to add a little more range of motion. As you get stronger in that new range, often the pain lowers which further allows more range

- just because some people experience knee pain. It makes no sense to have a blanket statement that everyone should not push their knees forward

- if someone is allergic to peanut butter. They avoid it. But does not mean everyone else has to. Same with this

In summary

Knees over toes for majority of people is not only fine but most likely a good thing and necessary for deep squats

The fear of knees forward in squats is why you see in “pump” classes around the world hideous squats of people looking like Bambi because the instructors yell out “don’t let the knees push over your toes”

Urghh context people

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