Debunking the Myth: Why Exercises with Knees Over Toes Are Actually Good for You
Introduction
For decades, the fitness world has promoted the idea that keeping the knees behind the toes during exercises, particularly squats, is crucial for avoiding injuries. However, recent scientific evidence has debunked this myth, revealing that performing exercises with the knees going over the toes is not only safe but also beneficial for strengthening the knees. In this comprehensive blog post, we will delve into the research, examine the advantages of these exercises, and provide tips on performing them safely and effectively.
Why the Myth is Outdated: The Science Behind the Knees Over Toes Controversy
Numerous studies have emerged in recent years, challenging the widely-held belief that the knees should remain behind the toes during exercises. For instance:
A 2003 study published in Medicine & Science in Sports & Exercise investigated knee joint biomechanics during different types of squats. The researchers found that restricting forward knee movement (i.e., keeping the knees behind the toes) resulted in a 22% decrease in knee torque but a 1070% increase in hip torque. This increased stress on the hips could potentially lead to hip or lower back injuries. (1)
A 2013 study in the Journal of Strength and Conditioning Research examined deep squatting and its effects on knee stability. The study concluded that deep squatting, which often involves the knees passing over the toes, resulted in increased knee stability and did not pose any increased risk of injury when performed with proper technique. (2)
The Advantages of Allowing the Knees to Pass Over the Toes
Now that we have established that allowing the knees to pass over the toes is not inherently dangerous, let's explore the benefits of doing so:
Increased Range of Motion: Allowing the knees to pass over the toes enables a greater range of motion during exercises like squats. This increased range of motion can lead to improved joint mobility and flexibility.
Improved Muscle Activation: When the knees travel past the toes, there is an increased activation of the quadriceps and gluteal muscles. This additional activation can lead to improved muscle development and functional strength.
Better Balance and Stability: Restricting forward knee movement can shift the body's center of mass backward, causing a reduction in balance and stability. Allowing the knees to pass over the toes helps maintain a more natural body position during exercises, resulting in better balance and stability.
Functional Movement Patterns: In everyday life, movements such as climbing stairs, picking up objects, and jumping require the knees to pass over the toes. Training with the knees over the toes helps to develop functional movement patterns that are applicable to real-life situations. The image below is a perfect example that showcases how daily activities and various types of work require crouching. The solution, therefore, is to strengthen our muscles and joints to adapt and be able to perform those movements in peak condition. Running and going down the stairs is another example in which the knees will move past the toes. It’s a natural and necessary position for many tasks.
Reduced Stress on the Hips and Lower Back: As mentioned earlier, restricting forward knee movement can result in increased stress on the hips and lower back. Allowing the knees to pass over the toes can help distribute the load more evenly and reduce the risk of hip and lower back injuries.
How to Safely Perform Exercises with the Knees Over the Toes
While allowing the knees to pass over the toes can be beneficial, it is still essential to use proper technique and progress gradually to prevent injury. Here are some tips to safely perform exercises with the knees over the toes:
Warm-up: Always start with a proper warm-up to increase blood flow, loosen up the muscles, and prepare the joints for exercise. Include dynamic stretches and mobility exercises targeting the hips, knees, and ankles.
Proper Technique: Ensure you have a solid understanding of the correct technique for each exercise. For squats, maintain a neutral spine, engage your core, and keep your chest up. As you descend, push your hips back and allow your knees to naturally track over your toes. Make sure your knees are aligned with your feet, not collapsing inward or outward.
Gradual Progression: If you're new to exercises with the knees over the toes, start with a limited range of motion and gradually increase the depth as your strength and flexibility improve. You can also use assisted exercises, such as goblet squats or box squats, to help build confidence and stability.
Strengthen Supporting Muscles: It's essential to strengthen the muscles surrounding the knee joint, including the quadriceps, hamstrings, and calves. Incorporate exercises like lunges, step-ups, and calf raises into your routine to ensure balanced muscle development.
Listen to Your Body: Be mindful of your body's signals and pay attention to any discomfort or pain during exercise. If you experience pain, stop the exercise and seek guidance from a fitness professional or healthcare provider.
Prioritize Mobility and Flexibility: To safely perform exercises with the knees over the toes, it's crucial to have adequate mobility and flexibility in the hips, knees, and ankles. Incorporate stretching and mobility exercises into your routine to improve your overall joint health.
Consult a Professional: If you're unsure about your technique or have concerns about your knee health, consult a fitness professional or physical therapist for personalized guidance.
Common Misconceptions About Knee Pain and Injury
Another factor contributing to the perpetuation of the knees-over-toes myth is the common misconception that knee pain and injury are solely caused by excessive forward knee movement. In reality, knee pain and injury can result from various factors, including muscle imbalances, poor movement patterns, and inadequate joint mobility.
For instance, weak hip muscles can cause the knees to collapse inward during squats or lunges, a movement pattern known as valgus collapse. This improper alignment can increase the risk of knee injury and pain. Similarly, tight calf muscles or restricted ankle mobility can limit the ability to perform exercises with the knees over the toes, causing compensations in the movement pattern and potentially leading to injury.
Addressing these underlying issues through targeted strengthening exercises, mobility work, and proper movement patterns is crucial for preventing knee pain and injury and ensuring safe execution of exercises with the knees over the toes.
The Role of Eccentric Training in Knee Health
One often overlooked aspect of knee health is the importance of eccentric training – exercises that focus on the lengthening phase of a muscle contraction. Eccentric training can be particularly beneficial for individuals performing exercises with the knees over the toes, as it helps improve muscle control and joint stability during the movement.
Examples of eccentric exercises for knee health include slow tempo squats, (moving down slowly while squatting), Nordic hamstring curls (lowering your body forward while your ankles are held to a bar), and single-leg eccentric calf raises (slowly lowering your foot down from a step, into a deep stretch of the ankle and calf). By incorporating eccentric training into your exercise routine, you can help improve your knee joint stability and control, reducing the risk of injury during exercises with the knees over the toes.
The Importance of a Comprehensive Exercise Program
While allowing the knees to pass over the toes during exercises can be safe and beneficial, it is essential to approach this topic within the context of a comprehensive exercise program. This program should address individual biomechanics and anatomical differences, target potential muscle imbalances, and prioritize joint mobility and stability.
Incorporating a variety of exercises, such as single-leg and multi-directional movements, can help improve overall knee health and functional performance. Additionally, implementing regular recovery strategies, such as foam rolling, stretching, and rest days, can further support joint health and prevent overuse injuries.
By focusing on a well-rounded exercise program and working with qualified fitness professionals or healthcare providers, individuals can effectively debunk the knees-over-toes myth and safely perform exercises that promote optimal knee health and performance.
Conclusion
The belief that the knees should never pass the toes during exercises is outdated and not supported by scientific evidence. In fact, allowing the knees to go over the toes can be safe and beneficial for strengthening the knees, improving joint mobility, and developing functional movement patterns. By focusing on proper technique, gradual progression, and balanced muscle development, individuals can safely perform exercises with the knees over the toes and reap the associated benefits. As always, consult a fitness professional or healthcare provider if you have concerns about your knee health or exercise technique.
Get a free consultation
If you struggle with knee pain and want to improve your joint health, or if you simply wish you take your fitness training to another level, email me at markhachem@ryzeprojects.com to book a free 1h consultation.
Programs
You can also sign up to my library of 70+ low-impact workouts for building muscle and improving health, without damaging joints, using the power of resistance bands. Check it out here.
Get my natural muscle building program with weights if you want to build your body the healthy and natural way. Click here.
newsletter
To stay informed and receive valuable tips, advice, and updates on our latest offerings, be sure to subscribe to our newsletter. You'll always be in the loop with our engaging blog content and have access to the best resources to help you achieve and maintain your fitness and health goals. Our blogs include topics ranging from health, fitness, personal growth and even culture & education. Subscribe at the bottom of this page.
Works Cited
Fry, A. C., Smith, J. C., & Schilling, B. K. (2003). Effect of knee position on hip and knee torques during the barbell squat. Medicine & Science in Sports & Exercise, 35(10), 1746-1751. doi: 10.1249/01.MSS.0000089346.67487.92
Hartmann, H., Wirth, K., Klusemann, M., Dalic, J., Matuschek, C., & Schmidtbleicher, D. (2013). Influence of squatting depth on jumping performance. Journal of Strength and Conditioning Research, 27(12), 3243-3261. doi: 10.1519/JSC.0b013e318281212e
