[PDF] Knees over Toes Program PDF (43.3 MB)

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Knees over Toes Program PDF
Knees over Toes Program PDF
No. Of Pages:
PDF Size: 43.3 MB
Language: English
Category: Health and Fitness
Source: Knee Ability Zero

Knees over Toes Program Summary

You want to keep your knees above your toes so that they move in the same direction as your ankles. According to published research, knee inward collapse, also known as valgus, is associated with anterior cruciate ligament (ACL) injuries.The knees, on the other hand, nearly always need to travel forward past the toes in order to get to maximum depth in the squat. As we get further into the squat, our knees will have to go forward more in order to keep us upright. Due to the varying demands and weight/bar locations, each squat exercise involves a different amount of forward knee motion. Front Squat, High-Bar Back Squat, Low-Bar Back Squat, and Box Squat are in the order of highest to least predicted knee travel.

The concept that “the knees should never fall over the toes” when squatting is widely believed by many people. A research by Fry et al. may have led to this misunderstanding, however this isn’t true (2003). Researchers in this study examined the hip and knee joint torques during squatting to see how the torque values altered when the knee’s forward motion was restricted. Researchers found that squatting with limited forward knee movement reduced knee torque values by around 20%; nevertheless, it’s vital to remember that restricting forward knee travel actually distributes stress from the knees to hips and the low back. squatting (see Figure 1. below).

The results also indicated a 1,000% increase in hip torque levels. Are our hips and knees going to have to be sacrificed in order to support our lower bodies? Allowing knees to travel over the toes in a squat raised knee stress marginally, but was well within the boundaries of what the knee can bear, according to a 2010 research by Schoenfeld It is only in cases when anterior knee discomfort is evident that we consider reducing forward knee travel, although even in this condition those limits are usually very brief.

A better balanced squat begins with “pushing the hips back” rather than moving the “knees first” when examining the mechanics of the activity in question. Additionally, it is critical to keep your centre of mass over the middle of your foot throughout the squat to maximise strength and power. A tripod-loaded foot (heel, base of the first toe, base of the five-toed) provides three points of contact with the floor, creating a secure platform from which you may move. So, what have you learned from this evaluation of your squat? The hips, or the knees, move first, so pay attention to that. When squatting, it is best to keep your knees aligned with your feet and go forward past your toes when squatting. However, this might vary depending on the weight and depth of the squat.

Knees over Toes Program PDF
Knees over Toes Program PDF


  1. Fry, A. C., Smith, J. C., & Schilling, B. K. (2003). Effect of knee position on hip and knee torques during the barbell squat. The Journal of Strength & Conditioning Research, 17(4), 629-633.
  2. Schoenfeld BJ. (2010). Squatting kinematics and kinetics and their application to exercise performance. The Journal of Strength & Conditioning Research, 24(12), 3497-3506.
  3. Horschig,A(2016)https://squatuniversity.com/2016/01/29/can-the-knees-go-over-the-toes-debunking-squat-myths/(last accessed Sept 23/19)
  4. Oudhuis,N(2017)https://trustmephysiotherapy.com/myth-knees-never-past-your-toes/ (Last accessed Sept 25/19)

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