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Posted by u/strongcoffee17··Form Check

Knee Tracking on Squats: Do My Knees Need to Be Over My Toes?

TL;DR: Wondering if my knees need to track over my toes during squats or if that's just a myth.

i've been lifting for about 6 years now and I'm still trying to nail down my squat form. Recently, I've read a lot about knee tracking and whether your knees should go over your toes. Some say it's a must, while others claim it's not a big deal as long as your form is solid.

I tend to feel more comfortable when my knees track forward a bit over my toes, especially when I'm going for depth. But I worry it might lead to issues down the line, especially with heavy weights. I'm currently following a PPL program, so squats are a staple. I really want to avoid any injuries while still making gains. Do you all think my knees need to stay behind my toes, or is a little forward movement acceptable? Would love to hear your thoughts!

12 comments

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u/macrocounter98·

For real, form is everything! If you're ever unsure, consult a coach or a knowledgeable friend. Sometimes, having someone watch your squat can make all the difference in ensuring your knees are tracking safely.

8
u/macrocounter98·

Tracking your macros can really help with performance and recovery. If you're feeling discomfort in your knees, maybe reassess your overall programming and nutrition. Balanced meals can impact your energy levels during lifts, which helps with form too.

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u/home_gym_hustler·

For sure! I've seen some lifters even squat with their knees further over their toes than expected, but they still maintain great form. It's about your individual biomechanics. Just be sure to warm up properly before your lifts.

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u/gains_over_sweets·

You might be fine with your knees going over your toes, but i'd suggest focusing on strengthening your surrounding muscles too. Strong quads and hamstrings can support your knees better during heavy lifts. Check out some accessory work if you haven't already.

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u/home_gym_hustler·

If you're lifting at home, consider getting a mirror to check your form. It helps visualize knee positioning. I found that adjusting my foot stance helped with knee tracking, so it might be worth experimenting with that.

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u/strongcoffee17·

Knees over toes is a topic that gets debated a lot. From my experience, a slight forward movement is fine if your form is solid. Just make sure you're not letting your knees collapse inward, which is a bigger concern.

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u/bench_press_buddha·

From a mindful lifting perspective, squats should feel natural. Your knees may naturally track forward based on your body mechanics. Just keep an eye on any discomfort and adjust as needed. Breathwork can also help relieve tension during heavier lifts.

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u/veganrunner99·

I totally get where you're coming from! I used to worry about my knees too, but I found that as long as I focused on my form and didn't go too heavy too fast, I was okay. Just listen to your body and don't push it if it feels wrong.

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u/bench_press_buddha·

It's fascinating how everyone has different mechanics. I've read about how knee over toe can actually help with depth for some lifters, but it's about finding what works for you. Maybe try varying your squat stance and see how your knees feel.

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u/veganpowerhouse·

I'm all for encouraging knee movement during squats! Just make sure you're not forcing it. If you're vegan, don't forget about nutrient timing; having enough protein before and after can help with recovery and joint health.

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u/strongcoffee17·

Ngl, I had a buddy who didn't think knee positioning mattered until he tweaked his knee on a heavy squat. He had to take time off, so it can be a skill issue if you're not cautious. Listen to your body.

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u/veganrunner99·

Yeah, this! You can really mess things up if you ignore your body. Plus, as you get stronger, it's super important to keep an eye on form, or injuries can sneak up on you.

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