Squatting knees over toes
Debunking a popular myth For many years one of the primary cues given when teaching a squat was to keep the knees behind the toes because of the increased shear force it created on the knees. Is that still true? Will your knees explode if they pass the toes? Is it safe? Yes, having your knees past your toes while squatting is safe. This common myth has been proven wrong by research in recent years. While the knees moving forward does increase the horizontal force at the knee, limiting the forward movement of the knees can put more stress on the lower back and increase the risk of injury. Limiting the forward movement of the knees during squats can increase the risk of injury because it can cause a compensatory movement pattern, such as improved trunk flexion, that puts more stress on other areas of the body, such as the lower back or the hips. When the knees cannot move forward, the hips and lower back must compensate by taking on more load. This can lead to poor form and increased s