Bullet Proof your KNees with Knees Over Toes

Understanding the "Knees Over Toes" Concept in Training

In the world of fitness and strength training, the phrase “knees over toes” has sparked a lot of debate and attention. It’s often seen as a guideline in exercises like squats and lunges, but many people—especially in the traditional strength training community—have been taught to avoid letting the knees travel past the toes. So, why the sudden emphasis on this idea?

Let’s dive into what "knees over toes" actually means, whether it’s beneficial, and how it’s being integrated into modern training regimens.

What Does “Knees Over Toes” Mean?

At its core, "knees over toes" refers to a movement pattern where your knees travel past your toes during certain exercises, like squats or lunges. It’s a concept championed by Ben Patrick, also known as the "Knees Over Toes Guy," who has popularized the idea as part of a broader approach to building knee health, mobility, and strength.

The common concern with letting the knees move forward of the toes stems from traditional training advice, which has long cautioned that this could lead to knee injury, particularly stress on the knee joint and the patellar tendon. The worry is that excessive forward knee movement can create excessive shear forces on the knee, potentially leading to injury over time.

However, the knee-over-toes concept challenges this notion by suggesting that, when done correctly, allowing the knees to move past the toes can actually help improve strength, flexibility, and overall joint health, including the knees.

The Benefits of Knees Over Toes Training

1. Improved Mobility and Flexibility
   When you train your knees to move over your toes, it encourages better ankle and hip mobility. This is important because we don’t often train in this range of motion, and as a result, many people develop stiff ankles or restricted movement patterns. Over time, this lack of mobility can cause imbalances and compensations that may lead to injuries. By allowing the knees to track over the toes, you help build the necessary range of motion in your lower body.

2. Strengthening the Knees
   When executed correctly, knee-over-toes movements strengthen the muscles around the knee—especially the quads. By focusing on exercises like deep squats, split squats, and sled pushes, you’re building strength in both the knee joint and the surrounding musculature, which can actually reduce the risk of knee injuries in the long run.

3. Better Function for Athletes
   If you're an athlete, particularly one who engages in sports like basketball, football, or running, the knees-over-toes approach is more natural to how your body moves during these activities. Running, jumping, cutting, and sprinting all involve your knees moving forward and past your toes. Training this pattern improves your performance by better preparing your body for these natural motions.

4. Patellar Tendon Health
   A lot of knee pain (such as patellar tendinopathy) arises from underuse or improper loading of the patellar tendon. The knees-over-toes movements, like step-ups or tibialis raises, can help load the tendon in a controlled, progressive manner. This can build tendon strength and resilience, potentially easing chronic knee pain over time.

The Right Way to Do It

If you’re going to incorporate knees-over-toes movements into your training routine, it’s important to do them with proper form to avoid injury. Here are some key tips:

1. Controlled Movements: Don’t rush into exercises that involve knees traveling over the toes. Progress slowly, ensuring you maintain good control over your movements, especially when it comes to ankle and knee alignment.

2. Foot Positioning: Keep your feet flat and make sure your arches are engaged. Avoid letting your heels lift off the ground, as that can lead to excessive strain on the knees.

3. Ankle Dorsiflexion: A key component to knees-over-toes exercises is ankle dorsiflexion—where you pull the toes upward toward your shin. This will allow for greater forward knee travel without putting excess stress on the knees themselves.

4. Strengthen Your Posterior Chain: Exercises like glute bridges, hamstring curls, and hip thrusts should also be included in your routine. The posterior chain (which includes the hamstrings, glutes, and lower back muscles) is essential for stabilizing the knee and providing overall balance.

5. Start With Lighter Weights: Whether you’re doing squats, lunges, or step-ups, it’s important to start with bodyweight exercises and light weights before progressing to heavier loads. This allows your body to adapt to the movement pattern and build the necessary strength.

Key Exercises to Try

1. ATG Split Squats
   This variation of the split squat encourages deep knee flexion while also stretching and strengthening the hip flexors. As you lower into the squat, focus on pushing the knee forward over the toes to maximize the stretch and activation of the quads.

2. Reverse Nordics
   This is an excellent exercise for strengthening the quads and improving knee stability. From a kneeling position, you slowly lower your torso backward while keeping your hips straight and avoiding letting your knees cave inward. This challenges the knee joint to handle greater stress in a controlled manner.

3. Sled Pushes and Drags
   Using a sled can be an excellent way to train knee extension and improve your ability to drive your knees forward. It’s also great for building overall lower body strength and endurance.

4. Tibialis Raises
   Tibialis raises strengthen the tibialis anterior muscle, which helps with ankle mobility and knee stability. A strong tibialis can improve your ability to dorsiflex and allow for a greater range of motion in the knee.

Potential Risks and Considerations

While there are many benefits to knees-over-toes training, it’s important to note that not everyone should automatically dive into these exercises, especially if you have a history of knee injuries. If you’re dealing with knee pain or discomfort, it’s always wise to consult a healthcare professional or a knowledgeable trainer before making significant changes to your workout routine.

Also, performing knees-over-toes movements incorrectly—such as excessively rounding your back or allowing your knees to cave inward—can lead to other injuries. Always prioritize proper form over the amount of weight you’re lifting.

Conclusion

The knees-over-toes concept challenges traditional training wisdom, but it can be a valuable approach when implemented with proper form and in the right context. By focusing on improving ankle mobility, building strength around the knee, and increasing the range of motion, you can potentially reduce knee pain, improve your performance, and build more resilient lower body joints.

Whether you're an athlete looking to boost performance or simply someone wanting to train your knees and lower body in a more functional way, integrating knees-over-toes principles could be a game-changer in your fitness journey. Just remember to progress gradually and listen to your body along the way.