Myths

Should your knees never go past your toes when you squat?

The old rule protects the knee a little but shifts stress elsewhere — for most people, knees moving forward is normal and safe.

The advice that knees should never travel past the toes during squats and lunges comes from a real observation: the further the knees move forward, the more load goes through the knee joint and the tendons around the kneecap. A frequently cited study found that restricting forward knee travel did reduce knee stress, but it also sharply increased the load on the hips and lower back, because the torso had to lean much further forward to keep balance. In other words, the rule moves stress around rather than removing it.

For most people, letting the knees drift forward is a natural and necessary part of a deep squat. Body proportions matter here: people with long thigh bones or limited ankle mobility usually need more forward knee travel to stay upright and keep their heels on the floor. Healthy knee joints and tendons are built to handle load in these positions, and gradually training through a full range of motion tends to make them more resilient rather than more fragile.

There are times when limiting forward knee travel makes sense, for example temporarily during an episode of knee pain or kneecap tendon irritation, when shifting work toward the hips can let you keep training comfortably. Otherwise, focus on what matters more: keeping the whole foot on the floor, letting the knees track in line with the toes rather than caving inward, controlling the descent and choosing loads you can handle with good form. Progress depth and weight gradually, and treat any persistent pain as a reason to adjust rather than a sign that the movement itself is dangerous.

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