Is performing Squats without crossing the knees over the toes really as beneficial as they say?

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Why is it no longer accurate to claim that squatting without crossing the knees over the toes is the right way?

Addressing the issue of foot rotation

Conclusion

When doing squats and keeping the knees from crossing over the toes is a common saying. Many personal trainers still emphasize this, but you might find it challenging to execute. Could it be that you are doing it wrong?

Back in my early days at the gym, I was also haunted by this 'legend,' but unfortunately, my squats didn't adhere to the no-crossing-over-the-toes rule. I used to worry a lot because there were warnings about potential heavy strain on the knees if you don't follow this advice.

After some time in the gym, I realized that squatting without letting the knees go beyond the toes may not be entirely accurate, at least not for me.

Why is it no longer accurate to claim that squatting without crossing the knees over the toes is the right way?

No one knows exactly when this notion emerged, but it has gained widespread belief, and I believe it will take some more time for this perception to be debunked.

But really, if you can't squat with your knees directly above your toes, is it dangerous for our knee joints?

When someone squats with instability, the toes tend to shift, causing the knees to follow, creating an imbalance and transferring pressure to the sides of the knees (often referred to as 'Knees First'), increasing the risk of injury and discomfort.

Moreover, individuals squatting with incorrect posture often tend to lean forward, causing additional pressure on your knees resulting in discomfort. So, addressing the balance issue will essentially solve the problem, right?

Our knees act as hinge joints; what happens at the feet and hips can lead to knee problems. Therefore, what we need to address here is our foot and hip positioning when performing squats.

One crucial thing to remember when doing squats is to keep the main weight between your feet.

This practice helps maintain body balance, enhancing the effectiveness of the squat exercise.

In Squats, it's not just about keeping the knees from crossing the toes; it's crucial to maintain the center of gravity and balance.

For those doing Bodyweight Squats, the center of gravity is at your tailbone.

For barbell users, the barbell becomes the central point of weight between both feet.

If you shift your knees forward too early during a squat, the body tends to lean forward, exerting force on the front part of your feet. Limiting knee movement forward is aimed at preserving balance during this exercise.

Addressing the issue of foot rotation

To achieve this, pay attention to your back positioning while sitting and pushing your hips backward helps prioritize hip movement over toe movement. This ensures that you always keep the weight centered between your feet.

However, limiting knee movement forward is only a part of the solution. On the flip side, squatting deep is the moment when your knees naturally move forward.

When executing a deep squat, your hips are pulled down below your torso, allowing your chest to stay upright, as the knees depend on toe movement and hip action to perform this motion.

And naturally, this may cause the knees to go beyond the toes, but it poses no danger because the center of gravity remains properly centered, ensuring stability in knee joint pressure. Many bodybuilders have knees going beyond their toes without encountering any issues.

In Powerlifting, athletes often adopt the Low-bar position (placing the barbell lower on the back, centered around the main part of the shoulder blades). They push their hips back during squats to maintain balance, keeping the barbell positioned in the center (middle of the feet).

This allows the majority of the weight to be supported by the hips, minimizing pressure on the knees. Our hips are indeed powerful, enabling athletes to lift weights exceeding 400kg.

Various squat positions in weightlifting

However, this position can only be lowered to a certain limit. Squatting 'ass to grass' (ATG) is almost challenging in this stance.

In weightlifting, athletes often adopt the high bar, front squat, or overhead squat positions, resembling the techniques used in Snatch and Clean & Jerk. These methods maintain a balance between the hips and knees to keep the barbell in position. Athletes need to squat as low as possible to lift heavy weights.

By allowing the knees to move forward, weightlifters can execute Cleans or Snatches without tipping forward.

Due to this reason, weightlifters cannot squat like powerlifters.

Conclusion

If you prioritize the 'knees first' issue and engage your hips first, the concern of squatting without crossing the knees over the toes becomes irrelevant. As long as you maintain weight balance during your workout.

Later, if you observe someone squatting with knees over toes but minimal movement in their toes, and only their hips shifting, don't rush to conclude that they are training incorrectly.

1) Earle RW & Baechle TR. Essentials of Strength Training and Conditioning. Champaign, IL. Human Kinetics, 2008. Pp 250-351. 2) Schoenfeld BJ. Squatting kinematics and kinetics and their application to exercise performance. JSCR. 2010;24(12):3497-3506. 3) Boyle M. “Knees over toes?” Strengthcoach.com. Web. 25 Jan. 2016. 4) Fry AC, Chadwick Smith J, & Schilling BK. Effect of knee position on hip and knee torques during the barbell squat. JSCR. 2003; 17(4): 629-633 5) Swinton PA, Lloyd R, Keogh J WL et al. A biomechanical comparison of the traditional squat, powerlifting squat, and box squat. JSCR. 2012;26(7): 1805-1816.
6) Hartman H, Wirth K, & Klusemann M. Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load. Sports Med. 2013;43:993-1008.

Posted by: Trinh Van Trieu

Keywords: Is Squatting with Knees Not Crossing Over Toes Truly Beneficial as Rumored?

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Frequently Asked Questions

Why is the belief that knees should not cross toes during squats still prevalent?

This belief likely originated from concerns about knee strain and injury. Many personal trainers emphasize this rule, causing widespread adherence despite evolving insights into squat biomechanics. New research suggests that, with proper technique, allowing the knees to cross the toes can be safe and effective, as it promotes balance and engages the hips properly.

What factors contribute to knee strain during squats beyond the knees crossing the toes?

Knee strain can result from various factors, including improper foot positioning, inadequate balance, and poor hip mechanics. Focusing on maintaining a strong center of gravity and proper posture throughout the squat is crucial for minimizing stress on the knees, rather than solely worrying about knee placement.

Is it true that squatting deeply causes the knees to naturally move beyond the toes?

Yes, squatting deeply often results in the knees moving forward past the toes due to the natural mechanics of the body. This movement is acceptable as long as the center of gravity is maintained, allowing for stability and proper knee joint pressure during the exercise.

Can weightlifters squat with knees beyond toes without injury, and how do they do it?

Yes, weightlifters frequently squat with knees beyond toes. They achieve this by ensuring their hips move back first, maintaining proper alignment and balance throughout the lift. This technique minimizes pressure on the knees while allowing for deep squats essential for Olympic lifts like the Clean and Jerk.

What should I focus on instead of worrying about my knees crossing my toes during squats?

Instead of fixating on knee positioning, concentrate on maintaining a stable center of gravity and engaging your hips properly during squats. Proper foot alignment, balanced weight distribution, and a strong posture are key factors in executing effective and safe squats.