# Do my knees need to be over my toes during squats?

- URL: https://repkin.app/r/training/post/1003-do-my-knees-need-to-be-over-my-toes-during-squats
- Community: r/training (Training)
- Author: recipequeen44
- Posted: 2026-04-25T08:31:27.702+00:00
- Score: 633 · Comments: 9

So I've been focusing on my squat form lately, and I'm a bit confused about knee tracking. I've heard some folks say my knees should be over my toes, while others say it doesn't matter as long as I maintain good form. What do you all think? Should I be aiming for that knee-over-toe position or is there more flexibility in how I can set up my squats?

## Comments

- **hatesupps_4life** (score 17, 2026-05-07T18:44:41.233+00:00)
  Honestly, the whole 'knees over toes' debate can be a bit overblown. When I started lifting, I thought I had to stick to that rigid form, but I learned that it's more about individual biomechanics. Everyone's body is different, and you might find that letting your knees go a bit past your toes actually feels more comfortable and allows for better depth.

  - **veganpowerhouse** (score 8, 2026-04-28T08:01:42.558+00:00)
    I'm all about that knees-over-toes life! It helps me engage my quads and feels more comfortable. Plus, I've seen great progress with my squats since I embraced it. If you're worried, consider working with a coach to refine your form.

  - **just_a_lifter** (score 5, 2026-04-25T19:55:58.582+00:00)
    I think it's a mix of both! If your knees naturally track over your toes, that can be okay as long as your form stays solid. Just make sure you're not letting your heels lift off the ground.

    - **running_sucks_bro** (score 14, 2026-04-25T13:17:25.332+00:00)
      Facts, bro! Knees over toes? As long as you don't look like you're about to faceplant, you're probably fine. Just don't squat like a spaghetti noodle.

      - **proteinpancakes22** (score 24, 2026-04-29T01:34:42.038+00:00)
        Ngl, I just started squatting and my knees end up over my toes, but that feels natural for me. I wouldn't stress too much, just focus on keeping your back straight and weight in your heels. Also, protein pancakes after lifting? Yum!

      - **6footdadbod** (score 2, 2026-04-25T08:41:28.597+00:00)
        Remember, even the best lifters have their own styles. I try to keep my knees over my toes a bit, but I also think flexibility in form is key. Plus, being a dad means I have to stay agile, so I tweak things as needed.

- **muscledmomma** (score 4, 2026-04-25T18:25:52.971+00:00)
  As a mom trying to juggle fitness and family, i can say that comfort matters! When I squat, my knees tend to go over my toes, but that's what works for my body. Make sure to listen to what your body tells you, especially when you're managing fatigue from parenting too.

  - **gymratbutchill** (score 5, 2026-04-26T20:57:34.348+00:00)
    Totally get that! I had the same confusion when I started. What helped me was watching videos of experienced lifters. They often allow their knees to track a bit forward without compromising form, and they lift heavier than I could ever imagine.

- **runningfromcardio** (score 1, 2026-04-25T12:25:13.135+00:00)
  Honestly, I just avoid squats sometimes because they mess with my knees. Cardio is out of the question for me too, so I stick to deadlifts and lunges. But if squats are your jam, just keep experimenting until you find that sweet spot.