In the past, many people believed that allowing the knees to go beyond the toes during exercises like squats or lunges was terrible for the knees. Knees over the toes are a part of the natural movement pattern. And new research shows that knees over the toes can be beneficial if done with proper form and within a safe range of motion. However, training knees over toes can be harmful. But that depends on individual factors. You must first respect your personal limitations to prevent injury.

The Benefits

When the knees go over the toes during exercises, such as squats or lunges, several biomechanical changes occur:

1. Shift in center of gravity: Allowing the knees to move forward shifts the center of gravity slightly forward. This change in weight distribution requires the quadriceps to maintain balance and control.

2. Increased quadriceps activation: Allowing the knees to go over the toes increases the activation of the quadriceps muscles. This can result in greater quadriceps recruitment and improved strength.

3. Ankle dorsiflexion: Allowing the knees to move forward naturally requires and improves ankle dorsiflexion. It stretches the calf muscles and closes the ankle joint, enhancing stability and mobility.

4. Changes in joint angles: Allowing the knees to go over the toes can result in changes in joint angles at the knee, hip, and ankle. Sometimes the immobility of the ankle affects the leg’s range of motion, limiting hip mobility. And sometimes, it can be the poor hip position affecting the ankle. Nevertheless, knees over toes can influence the distribution of forces within the lower extremities.

5. Enhanced athletic performance: Many sports and activities require movements that involve the knees moving over the toes, such as jumping, running, and cutting. Training knees over toes can help improve the strength, stability, and mobility needed for these movements.

Knees over the toes can vary among individuals due to lifestyle, training, body proportions, mobility, and injury history. Maintaining proper form, control, and alignment during exercises is crucial to ensure the knees are not excessively stressed or put in vulnerable positions.

It’s crucial to note that there are some cases where training knees over toes may be harmful.

1. Pre-existing knee conditions or injuries: If you have a history of knee problems or are currently dealing with a knee injury, it’s essential to consult a physical therapist before incorporating exercises that involve knees over toes.

2. Improper form and excessive stress: Allowing the knees to move too far forward without maintaining proper alignment, stability, and control can increase the pressure on the knees and potentially lead to injury.

3. Individual biomechanics and limitations: Every person has different body proportions and biomechanics. Some individuals may naturally have ankle or hip mobility limitations, affecting how much their knees can go over the toes. Respecting your body’s limits and avoiding forcing movements beyond a safe and comfortable range is crucial.

Here are some additional points to consider:

1. Joint stress distribution: Allowing the knees to go over the toes can help distribute the stress more evenly across the lower body during squats. This can reduce the strain on the hips and lower back and enhance overall movement efficiency.

2. Muscle imbalances and weaknesses: Training knees over toes can help identify and address muscle imbalances and weaknesses. It can highlight deficiencies in ankle or hip mobility and imbalances between the quadriceps and posterior chain muscles. Addressing these issues can improve overall lower body strength and stability.

3. Functional movement patterns: Allowing the knees to move forward over the toes during exercises can mimic natural movement patterns in daily activities or sports. This functional approach to training can enhance coordination, balance, and overall movement quality.

Exercise Variations

Training knees over toes offer a variety of exercise variations and progressions. For instance, goblet squats, Bulgarian split squats, or step-ups naturally allow the knees to move forward. As you progress in your training, these movements can be further intensified to challenge the muscles and improve strength and mobility.

Never force the knee over the toe. Instead, let the muscles stretch and contract to become stronger in the movement. Furthermore, do it slowly until you develop the range of motion.

Here are some exercises to improve knees-over-toes.

1. Goblet Squats: Hold a kettlebell or dumbbell close to your chest, with your elbows pointing down. Stand with your feet shoulder-width apart and toes slightly turned out. As you squat down, allow your knees to track forward over your toes while maintaining proper form and keeping your heels on the ground.

2. Bulgarian Split Squats: Stand in a split stance. Put one foot forward and the other foot resting on a bench or step behind you. With your torso upright, lower your body by bending the front knee and allowing it to go over the toes. Keep the back knee slightly bent and the rear foot elevated. Return to the starting position and repeat on the other side.

3. Step-Ups: Stand facing a step or bench. Step onto the platform with one foot, allowing the knee to go over the toes as you step up. Bring the opposite foot up to join it. You can repeat or do the other side. You can add resistance by holding dumbbells or a barbell.

4. Lunges: With your feet hip-width apart, step forward with one foot and lower your body by bending both knees. Allow the front knee to go over the toes as you descend, keeping the back knee hovering above the ground. Return to the starting position. Alternate legs or repeat the same side.

5. Cossack Squats: Stand with your feet wider than shoulder-width apart and toes pointing outward. Lateral squat to one side. As you squat down, allow the knee to go over the toes while keeping the other leg straight. Return to the starting position and repeat on the same leg or alternate side to side.

Go slow, and maintain proper form, to avoid injury, especially if you have pre-existing knee conditions or limitations.

Start with a weight or resistance level that allows you to maintain good technique and gradually increase intensity as you improve strength and mobility.

If you’re unsure about proper form or have concerns, it’s always a good idea to consult a fitness professional for guidance.

More information

To learn more about strength programs, check out my book, INSTANT STRENGTH.

To learn more about stability, mobility, and flexibility, read my book, THE BALANCED BODY.

For more information on strength, fitness, and training techniques, watch my YouTube channel, BALANCED BODY.