When You SQUAT, Can Your Knees Go Beyond Toes?

INFS
INFS

 | 1 minute to read
Exercise Science

When You SQUAT, Can Your Knees Go Beyond Toes? 🏋️‍♀️

This is a widespread myth in the squats that your knees shouldn’t go ahead of the toes because it puts more pressure on the knees. This belief originated from several studies, and one of them was conducted by Fry et al. [1] in 2013, where the torque on knees and hips were estimated during a squat. So, they found that by limiting the knee translation, the torque on the knee was reduced by 22%. However, what the study also showed was that the torque on the lower back was increased by 1070%. In simple terms, limiting forward knee movement transferred the torque from knee to lower back, and this increase in stress can potentially lead to lower back injuries. On the other hand, the amount of stress that increases from knees going ahead toes is well within the safe limit [2]. So, knees going forward is completely safe till the time you stay balanced on your feet. The problem only occurs when your heels come off the ground during the squat. Content By Aditya Mahajan References: [1] Fry, A. C., Smith, J. C., & Schilling, B. K. (2003). Effect of knee position on hip and knee torques during the barbell squat. The Journal of Strength & Conditioning Research, 17(4), 629-633. [2] Schoenfeld, B. J. (2010). Squatting kinematics and kinetics and their application to exercise performance. The Journal of Strength & Conditioning Research, 24(12), 3497- 3506

Global Community background