Squat Myth - Knees Should Never Go Over Toes

Summary by Krater

A fitness creator explains why the rule that knees must not pass the toes during squats is a myth, discussing knee joint stress, stance width, body proportions, and ankle mobility.

From the video

Answers: Is the knees over toes rule in squats a myth?

• knee over toes rule in squats
• squat biomechanics
• knee joint stress
• stance width in squatting
• ankle mobility for squats

Exercises

• barbell squat · barbell
• snatch · barbell
• clean and jerk · barbell

What it concludes

• The rule that knees cannot go past the toes during squats is a myth when applied across all styles and body types.
• Limiting knee travel reduces knee joint stress but increases lumbar spine shear stress due to greater forward lean.
• Olympic weightlifters frequently have knees traveling past toes with very low injury rates.
• Wider stance squats reduce forward knee travel while narrower stance squats require more forward knee travel.
• Lifters with longer femurs relative to their torso require more forward knee travel to hit proper depth.
• Knees going past toes is not an issue as long as ankle mobility is sufficient and the bar path remains vertical over the midfoot.