Knees Over Toes? Yes, You Can! Rethinking ‘Bad’ Squat Form

For years, lifters, athletes, and even healthcare professionals have warned against letting your knees go past your toes during a squat. The claim? It puts too much stress on your knees and increases your risk of injury. But is this really true? Let’s break down this common myth and look at what the research actually says.

The Origin of the Myth

The idea that allowing your knees to travel forward during a squat is dangerous comes from outdated biomechanical studies that isolated knee stress without considering the whole-body mechanics of squatting. While forward knee movement does increase pressure on the knee joint, this is not inherently harmful—our knees are designed to handle load and adapt to stress over time.

What the Research Says

Modern research has debunked the idea that knees over toes is universally bad. Studies have shown that allowing forward knee travel during a squat helps maintain proper balance, enables a deeper squat, and better engages the quadriceps. In fact, restricting knee movement can shift excess stress to the hips and lower back, potentially leading to compensatory injuries.

A study by Fry et al. (2003) compared squats with restricted and unrestricted knee movement. The results showed that restricting knee motion reduced knee stress but significantly increased stress on the hips and lower back. This suggests that artificially limiting knee movement does not necessarily make squats safer—it just redistributes the forces elsewhere.

Knees Are Resilient and Adaptable

One of the core principles of movement optimism is that the body is strong and capable of adapting to progressive loading. The knees are no exception. When trained properly, they can tolerate significant forces, making them more resilient over time. Avoiding natural movement patterns out of fear can lead to weakness and unnecessary movement restrictions.

When to Be Cautious

While knees-over-toes squats are safe for most people, certain individuals with acute knee injuries or underlying conditions may need modifications. However, even in cases of knee pain, progressive loading and strengthening exercises (including squats) are often part of rehabilitation rather than something to avoid altogether.

How to Squat Safely and Effectively

• Don’t fear forward knee travel: Let your knees move naturally as needed to maintain balance.

• Control your depth: Squat depth should be dictated by comfort, mobility, and training goals.

• Engage the whole body: A well-executed squat distributes load across multiple joints and muscles, reducing excessive strain on any one area.

• Progress gradually: If you’re not used to deep squats or knees-over-toes movements, ease into them with progressive strengthening.

  
  

The Bottom Line

Letting your knees travel over your toes in a squat is not inherently dangerous. In fact, it can be beneficial for strength, mobility, and overall movement efficiency. The real key to injury prevention is not avoiding certain movements but building strength and confidence in a variety of movement patterns. Instead of fearing natural mechanics, embrace the adaptability and resilience of your knees—they are stronger than you think!