Is it okay for your knees to go past your toes during a squat??

Quick tips on when it’s okay for your knees to go past your toes.

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Knees going past toes is a natural human movement pattern during many skills e.g. jumping – in particular jumping forwards. It usually only becomes an issue when involving weights – particularly in beginners.

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❌ If during the deepest part of the squat, the bar position is above the toes (green line). This is indicative of dangerous amounts of force being put through the knees.

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✅ If during the deepest part of the squat, the ‘bar’ position is above the midsole. This suggests the force of lifting the ‘bar’, is being more evenly distributed through the knees & hips – reducing chances of a knee injury.

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🔑 Shifting your body weight back away from toes & into midsole & heel. Practice this during your unloaded warm up drills. ▫️

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Alternatively, if focusing on promoting sport specific movement patterns – like those in sprinting – shifting weight into toes is preferable.

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🔳Bridging The Gap Between Strength & Performance🔳©️

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🏋🏻‍♀️ @ann_lovi @cctheplantbasedpt .

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*Notes to user* There are also other important variables to consider when allowing knees to go past toes. DM me for more detailed advice.

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