Updated: Oct 6, 2021
How many times have we heard this cue when squatting? One of the biggest training myths out there is that the knees shouldn't travel forward past your toes during a squat. This is due to the pressure squatting puts on the anterior aspect of your knees. Yet this archaic narrative does not translate to regular life. It’s a rarity to see someone keep their knees over their toes when jumping, running, or even walking down the stairs.
Often this cue is really meant to mean don't let the knees collapse inwards or outwards and keep them in line with your foot. Anterior knee translation also differs depending on the squat type. Forward knee movement for a front squat widely differs from a box squat. Whereas the front squat has more forward movement than a box squat.
Adaptation of positions according to injury, strength, and comfort are all keys to a patient’s success. This is why it is important to see a physical therapist that will modify an exercise plan to meet your needs and extend your boundaries beyond keeping your knees over toes.