This is a myth in fitness. Squatting with your knees going beyond your toes or feet is not primarily wrong. Naturally a deep squat often involves the knees moving slightly past the toes, especially for individuals with shorter femurs (thigh bone) or greater ankle mobility. This is common in heavy weightlifting or deep bodyweight squats. Attempting to restrict knee movement can place unnecessary strain and pressure on the hips and lower back as you compensate by leaning forward.
In quarter or half squats, the knees may not move as far forward. In deeper/full squats and front squats, when the body remains upright, the knees passing the toes is normal and necessary.
The risks: Excessive forward knee movement combined with poor form (heels lifting off the ground, improper bracing) may lead to strain or overloading on the knees over time. If you experience pain or discomfort, it may indicate limited ankle mobility, weak stabilizers, or other issues that needs attention.
How to Safely Allow Knees to Pass Toes
- Prioritize Proper Form: Maintain a neutral spine/upright body and evenly distribute bodyweight across the feet.
- Engage the Hips: Start the squat by hinging at the hips to keep the motion balanced.
- Improve Ankle Mobility: Tight ankles will force the knees to move forward excessively or limit squat depth.
- Control the Movement: Avoid collapsing forward or losing tension as you squat.
In conclusion, focus on paying attention to overall form, joint mobility, and movement mechanics. Allowing the knees to pass the toes can be a natural part of a proper squat, especially for deeper ranges of motion.
In conclusion, focus on paying attention to overall form, joint mobility, and movement mechanics. Allowing the knees to pass the toes can be a natural part of a proper squat, especially for deeper ranges of motion.
