Can you let your knees go past your toes in squats: science and practice

Author: Mikhail Ziborov - author of the site makefitness.pro.
2021-03-16

Squats with a barbell on the shoulders – one of the main exercises not only for rapid muscle mass growth (men) but also for beautiful and voluminous glutes, as well as for strong legs (women). But debates not only continue but also intensify regarding whether the knees should go beyond the toes. So, can the knee joint be at risk when squatting?

Squat: knees over toes. What science says

In this study (specifically, this is an analysis of 23 studies), it is stated that:

1. If you let your knees go beyond your toes when squatting with a barbell, the load on the knee joints increases by an average of 17-23%.
2. If you try to keep your knees from going beyond the toes, the load on the lower back can increase by 960-1200%. But the key phrase here is "can increase." It might not increase! The article states "it is quite likely." That is, an increase in load on the lower back is not a mandatory condition if you try to keep your knees from going over your toes.

So, according to the research, the load on the lower back increases significantly compared to the load on the knees. And we are somewhat nudged to think that allowing the knee to move forward creates more favorable conditions. But what is the reality in practice?

Before we start, subscribe to our Telegram channel with a wealth of useful information on training, nutrition, and other tips/tricks/life hacks for a healthy lifestyle. And all this is based on scientific research, not just random guesses!

Squatting: knee over toe. What practice says

I can only speak for myself and my clients. Personally, my knees begin to hurt during squats if I let them go beyond my toes. There is a terrible discomfort. And this sensation arises because over the years of training, I've worn them down significantly – soccer, inadequate loads, and improper technique at the beginning of my sports practice, degenerative changes due to unbalanced nutrition (I significantly under-consumed protein).

By the way, nutrition played a decisive role. Don't make my mistakes, use the correct nutrition plan!

As for my clients, they are split about evenly: one part feels nothing when allowing their knees to go forward, while the other feels discomfort or pain in the knees after workouts. In the first case, these are young people with healthy joints; in the second case, these are people 35+ with already damaged joints. Due to knee pain, we sometimes have to adjust the technique (not allowing the knees to go forward) and supposedly increase the load on the lower back. However, there is one peculiarity!

None of my clients who did not let their knees go over their toes complained of back pain! That is, according to the research, the load on the lower back increases if the knees do not go forward, but in practice, there is no back pain. Yet there is knee pain.

I must clarify! This does not mean that you should strictly monitor your knees and never let them go over your toes. You should try both options and choose the most comfortable for you. If you are young – try squatting with your knee over your toes. If you are already 30 or older – also try letting the knee go forward, but I think you will choose a different option. In any case:

Focus on your own sensations, not on what is written online. I can't feel what you feel, and my recommendations may be harmful to you. Therefore, listening to your body is the best solution.

Personally, I long ago determined that squatting with my knees over my toes is not my option.

By the way, allowing the knee to go forward is relevant not only for various squats – with or without weights – but also for other exercises involving the knee joints. For example, lunges.

You can find the correct techniques for squats, lunges, and other exercises for the legs and glutes, arms, back, and indeed for the whole body here!

Comprehensive training programs (by the way, some of the best in the RuNet!) for home conditions and gyms can be found here!

Can't set the correct technique yourself? Our trainers will definitely help you online.