Isn’t my knees going over my toes bad when squatting??
If you asked me when I first started as a trainer I might have had a different answer. No, knees going over the toes is not bad…
- To descend below parallel thighs, your knees will go over your toes to keep balance over the mid-foot (think of a toddler resting in a squat).
- Many locations in the world still deep squat as a resting position. Others on average have lost the ability due to overuse of chairs. We’ve stopped going into a deeper position and therefore we lose that specific ability.
- A child learning movement (a toddler) will do a balanced deep squat as a comfortable resting position.
- You specifically adapt to what you do, and lose the ability if you don’t do it anymore. It’s a fundamental skill we develop early but lose it we don’t continue.
- The knee is only a hinge joint, it’s what happens at the hip and ankle that are going to determine what happens as we descend.
- The hips should “break” first. The knees will move forward as you descent but the hips should move beforehand.
- Be more concerned with when, not if the knees go over the toes.
- Regardless of the type of squat, the centre of balance (mid-line) should be over the mid-foot and remain there. If this happens the squat will typically be safe.
- Need sufficient ankle and hip mobility to achieve the above.
- If you want/need to descend deeper than about 90 degrees, it’s going to need to happen to maintain correct balance.
Also, check out Part 2: Are Deep Squats Bad For The Knees?