Squat myth – Knees should never go past your toes
As a general exercise like the squat and lunge, there is no problem with the knee going over the toes.
Your knee can handle a lot of load, so we don’t have to worry that you damage something in your knee by letting your knees go past your toes.
Limiting forward knee travel it simply shifted the stress from the knees to the hips/low back. So while squatting with restricted forward knee movement showed a 22% decrease in knee torque, there was a 1070% increase in hip torque! This is a LOT more work for the hip and low back musculature to perform, and is a potentially more dangerous squatting method for the low back.
Therefore, while it is true that anterior knee stress increases as the knees come forward during a squat, it is important to know that the amount of stress from the knees going slightly in front of the toes is still WELL within the limits of what the knee can handle
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