Should The Knees Go Over the Toes? (Proper SQUAT Technique Explained)

What the science has to say about the "knees going past the toes" technique recommendation...

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Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A6500

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[CaneSugarCane]

6'7" here. Thank you Jeff - been interrupted squatting so many times by people saying I've been doing it wrong. Near impossible for your knees not to go out over toes at this height

[rox]

I knew it, I was always told to keep the knees behind the toe but I always felt that it was hurting my hips. Case rested.

[samuellee]

You are a muscle-packed blessing to the fitness community

[tyrionlannister]

Jeff “the goat” nippard deliver us from improper form and broscience 🙏🏽

[adiloufkir]

It makes perfect sense !!! I've actually noticed that the movement comes more naturally when the knees are slightly in front of the toes, and there's no pain!!

Thank you!

[jimmyzhu]

I'm so very glad you cited the mechanical reasons for why it's actually important for the knees to go past the toes (to a natural degree for the movement). When you approach it in this way, it's much less of a debate and much more of an easy to understand concept for those wondering what the reasoning is. Good stuff as always Jeff.

[elliotlang]

I’m like 5 11 and my knees hurt after squatting

[aybello]

I love the educated breakdown. Very straight to the point. Can you please start a series where you talk about exercises for different sports. For example. Workouts for sprinters. Workouts for rugby players. Workouts to increase vertical jump. Workouts to increase cardiovascular strength. Workouts to increase speed. Or running speed. Stretching exercises.

[MatthewHearl]

Thank goodness I found this video! It may literally save my lifting life! I have spent the past 3 years trying to squat with my knees staying back (as I was taught) and have had to stop squatting on 4 different occasions due to lower back pain.  Luckily no tears or anything that required surgery, but it certainly kept me out of the gym for weeks and kept me from every truly making progress on the squat.  I have since started trying to ignore that and squat while allowing some natural movement of the knees forward, and not only have I seen progress and found the squat unbelievably easier, I also have had zero pain! Thanks Jeff for finding this info and making it public!

[Julia-eqjd]

as a beginner at the gym and terrified about making mistakes and had no range of motion during squats. i was scared to hurt my knees and therefore didn't want to squat past my feet. i was so confused because i could press way over my body weight with the leg press but had no proper squat only with the bar. thank you!

[jurassickoonce]

My gawd. Ive been lied to for years. Thank you mister nippard

[tina.trn]

I have had this question for awhile without finding a good answer for it! I have noticed that it feels better to squat with my knees over my toes slightly as long as the weight is not on my toes and I'm lifting from my heels. Thank you so much for your knowledge and sharing this with us! I greatly appreciate it!! 😀

[TheDancerIta]

*THANK YOU SO MUCH FOR THIS!*
I've had issues with my squat for so long now, always being told that I couldn't pass my toes with the knees. If I did though, I couldn't help but not keep my back as straight and lean forward a bit. Now I realise it's mostly because of my proportions and having above normal long legs which makes me have to balance with leaning forward. I even got a PT-lesson which didn't help at all, so thank you :D

[azmanalaydeross]

Thanks Jeff. Been using that "restricted squat" as a primary guideline for my squat technique. Kind of explains why when I go heavier it starts to strain my lower back and hips.

[rustyscrew]

Was wondering why I had so much lower back strain. Started When a Trainer told me to never put my knees past my toes. Jeff Cavalier adds to this by saying that it helps if you have good ankle mobility and hence should aim to increase it.

[xtraOrdinaryAthletes]

This is one of the most complete accounts of whether or not the knees should go past the toes that I have seen out there. Thanks for helping to dispel another myth!

[speedclinic]

Spot on with the different body proportions and having to adjust technique accordingly. I don't find that enough people acknowledge that there isn't one universal way to perform exercises. One of my athletes has a fused vertebrae so can't, and unfortunately never will be able to do proper squats without risking back injury so we've had to use alternative exercises. You just need a coach/trainer that knows what they're doing!

[jkb]

Totally needed this. I feel like I’m not good at squat and was researching how to do it better and then I came across the “knees over toes” debate. I like how you simplify the squat to three must haves, and allow the rest to be subjective to your body. Personally, I think (most of the time; not all the time) that when there’s two sides of a debate, the answer lies somewhere in the middle. And I think your balanced approach in nailing down the basic fundamentals of the squat achieves that. Thanks!

[martincabrera]

I really don’t like when you tubers make a video about a certain subject and then blend in a vlog but videos like this where I know what to expect about having to look for it is what I appreciate, I don’t want to have to watch 5 to 10 minutes of content unrelated to the video just to reach what I’m here for

[AnjuliMack]

This was so helpful! My femurs are long compared to the rest of my body so my lean forward is slightly more than others and it annoys me if some random guy in the gym tries to tell me to change this 😂 like I know what I’m doing 💯