As a trainer. I totally agree. One thing I might add. It’s okay for your knee to go in front of the toe as long as your heel stays on the ground. As you know this is usually lack of ankle mobility.

Man, you are a god send. As early as yesterday the trainer in my gym was asking me not to get the knees in front of my toes and I was trying to do that, and falling over backwards. I am going to show this video to him the next time I am there. Hopefully his ego will be able to take this video 🙂

I hate that people still think knees over toes is bad...there are a lot of coaches and PE teachers out here messing up people’s form before they even become an adult 🤦🏽‍♀️ I’m especially thinking about females and how an ACL injury before 19 is incredibly common.

This was great info, thanks for sharing it! Trying to keep my knees safe has often conflicted what what "feels natural" for me when squatting. I've sacrificed a lot of lower back strain going forward trying to keep my knees back, and I'm learning, for no reason. I'm 50 and have been squatting a long time, but this shows you're never too old to learn something new! Remembering what you learn is the hard part. :)

Thank you for throwing low bar in there, it’s the much more comfortable position for me personally.

Thank you! I’ve been so self conscious about this.

Great video. Thanks for explaining this concept in a simple way...

I've always loved knees over toes! Feels so much better!

This channel is perfect

Personally, I am more of a fan of the longer informational videos but I really enjoyed this. Thank you so much!

This channel is going from great to extraordinary! 👍🏻🏋🏾‍♀️

Wow your second squat is exactly what my current squats look like, ive been looking for ages to find my problem. Ive been trying to keep knees back and out and the result has been falling forward and overall awkward feeling. To get a better feeling ive had to go super wide stance and that caused horrible knee pain. I think you just saved my knees with a 5 min youtube video.

You have been a big help to me and my followers.

Amen! 👏 I have really long femurs and used to rock that "inefficient form" example you showed where I'd just try to stick my rear back and bend forward with my back. Lol! Glad I found a better way before any serious injury. Applauding all your myth-busting!

Hi Aaron! I've learned so much from your video since I started (high bar) squatting this year, but lately, as I'm reaching towards weights of 65kgs, I've felt an annoying pinching in my left front hip as I squat UP, in the ascent phase. I've read that it could be because I slide my knees too much forward when i reach parallel. I'm doing hip warm-ups, banded walks etc. and starting a certain weight, it comes back. Should I go more hip-dominant or knee dominant?

Very helpful thanks

Thanks doc!

Thanks buddy 👍🏾

Thanks 👍

Thanks

I have been trying to correct my stupid mistakes by watching your videos. I been doing 100kg/10reps but all I need to fix is how correctly I am doing it and without all that nonsense I uses to do,, and following the correct path I am only able to do only 3 reps,, hope I'll progress.. Thank you..

Thanks for this! Not even a weightlifter but I'd been wondering about the way I get out of a squat.

Very beautifully explained with the box moving!

Factors that can mislead the treatment/progression results of the barefootgrind such as: -Do you use narrow socks in your wide minimalist shoes?.....Stop that! -Leather layered skin on areas such as under/outer big toe, heel, knees and legs can cause the skin that is our biggest organ to stiffen up preventing a reactive arch. This is common when there is minimal space in the shower area. difficulty standing on one leg while scrubbing. -Some sport shoe/socks contains high% elastane/ nylon type material that doesn't attracts the sweat as the absorbent properties of wool leaving the sweat to humidify on the thin 1st layer skin due to insufficient ventilation. The skin should be elastic as the water in the glass when the drop hits surface - When putting on your toe socks, correct toes spacers and minimalist shoes. - Bring your legs together, then sit with an upright tight core? - Rest right leg over the left while seated, Tilt the foot blade at the same time as u spread out the toes? *Importance of the upright tight core is in relation with the psoas muscle, If the psoas is tight it causes uneven tilting resulting in misalignment of the knee joint causing inwards heel that will cause inefficient shock absorption and stress the Achilles * (If you where floating in the air, fully relaxed,. Our foot arch would effortlessly tilt inwards because of the gravitation) This proves that the movement starts from the side of the hip. Giving the forward stepping leg a slightly lift and propel forwards so that the stepping leg align in front of the other leg with the minimum space between the knee caps during the transition. This let your legs stay under your hips, while tilting forward so that u can land on the (outside of the midfoot) when landing the step - (whole midfoot) sends the impact to - (inside toe ball + big toe release the shock absorption) for smooth weight shifting. From this "reactive state" its easier to walk faster, and move the neck to the sides to scoop surrounding without intercepting momentum resulting in more energy saved pr layer of movement added. From reactive state, its easier to cancel the landing of the step serving as a "6th sense" In case of threat such as nail, snake, glass detected. The mentality in the reactive stance is to move from A-B like a man on a mission, Carrying yourself in a purposefully way. looking above eyebrows, with chin tucked in. This Walk becomes easier when giving up on trouser belt that cuts off great amount of blood circulation leaving u cold. Big ass antenna phones in the pocket stopping fluidity. Its Recommended to use proper suspenders instead, then the arteries who carry o2 rich blood moves flows as it should. Its possible to mount phone case on suspenders mount, even adding additional pockets for your cards and cigarettes' (IMPORTANT NOTE)Regarding understanding our active/reactive mechanic): *Landing on the heel is mostly done when we enter a building/facility, such as home. When we have roof over our head, Our sub conscious know that the ground/floor is even. Risk of stepping on a shrapnel, snake ect has lowered. We feel safer, causing a upright posture, leaving the reactive posture. The distant between kitchen to living room is to short to bother forward tilting because it would only cause inefficiency to cancel the tilt that often. Rather humble & silent then prideful & determined in the mindset of the mover. I hope this puts an end to the heel cushion/ heel elevation debate. U have minimal chance saving yourself from shrapnel in the moment of heel impact. - Do you loosen the laces really good before the instep? if not you can misguide the arch and result in uneven toe brace alignment. I know 5 fingers KSO with the "smart/speed" lacing doesnt loosen up enough, so I had to cut the Velcro loop to make them regular laces again On minimalist boots (vivo gobi high 4) for example, It's important to consider skipping the first (closest to toe side) lace crossover, each lace goes vertical upwards to the next lace hole instead. Tendons, veins, nerves, support muscles for the front arch gets reduced circulation when pressured and causes slow response on the timing of arching in the moment of impact. Also skip the second top to THE TOP lace crossover, this is important when u want to make sure u get good blood flow even if u where sitting (preventing bottleneck). This helps a great amount with the mobility not only for the uneven terrain, but to form the arch in the moment of landing the step. - If you where to tighten up the laces all the way you would not be able to sense timing of the different foot arches, I am suddenly more likely to land with my heel further away from my hips causing imbalance in the weight alignment. The shoe dictates rather than me stepping my natural gait. making the calves work easier by turning shoulders/ hips. Use the assist of the hand arch the moment front step side arm passes the hips (same time hip turning and rotating out the hand wrist so that the person Iam walking towards see my palms. When my left backfoot lift itself to land in front, I will simultaneously show my knuckles instead of palms by rotating the hand wrist, when all 4 knuckles show themselves when crossing right hip. From here I must hinder my hand wrist rotating to far inwards causing my arms swinging like a lateral window viper. I simply raise my index finger, so the rest of my fingers raises and follows along in order causing a momentum shift that helps the right arm to travel forward). The key is to align hand wrist, elbow and shoulder. The thumb should be separated from the other fingers in the same way as the big toe is separated from the other toes to form sloped mountain. This gives stability in the pushup, as well as the squat a minor spread with the fingers will help the arm move the same amount backwards as forward.

if you continued to try the other way where your chest eventually curves/bends, you will actually be able to do it. unless you have a deformity. The reason people say dont let your knees go over your toes is to fully exercise MORE muscles, instead of one or two.

I had a trainer give me shit for letting my knees go past my toes when squatting and it felt wrong to not let it happen. It feels like I'm off balance and I'm falling over. Good to see I was not crazy!

I dont know why some idiot once told me to not put feet in front. Cant remember who. But it was a looong time a go. Thanks for the video

Can you please do a video on lower abdominal pain/sports hernia?

Thank you so much Everyone tells me that I am squatting very dangerously and I’m going to ruin my knees

What do you think about the ATG split squat and the knees over toes guy?

Finally I am early ❤️❤️ Hey doc , what shoes do you suggest for someone who has a wide and flat feet. My left feet is too flat, to the extent that it goes in while squatting taking off my balance and lifting my toes....

finally :D

Can you make a similar video for ATG Low Bar Squats?

You made that 50kg squat look like it was 20kg.

Thanks! Isn't the reason why people get anterior knee pain also related to how they descend in the squat? If they descend by pushing their knees forward, instead of breaking at the hips and knees?

bruh every time i went to the gym with my coworkers they hit me with this one, dont let your knees over your toes and it just never felt right, gotta send them this

How far forward should the knees travel? I need to go past my toes another 80% of my foot size to reach bottom position in my squat and have my heels raised to maintain a natural spine in order not to fall over backwards.

I wish this video was around when I was in pe to show him that he was wrong

Hi there! I have a problem where I can’t help but push my knees past my toes because that is what feels most comfortable and natural to me. However my depth is not that deep as what you shown in the video. My squat is just below parallel. But when I try to sit back more so that my knees are aligned with my toes, I feel like I’m gonna fall backwards and it doesn’t feel comfortable at all to me. I don’t know if it’s a mobility issue but it’s frustrating!

I have this knees over toe issue and thought it's okay for a very long time. I had trouble getting glute pump or DOMS in the glute region the day after leg training, even after squatting double my bodyweight. Today my training partner spotted my knee over toe issue and he told me it's okay as long as I have optimal mind muscle connection. That's when I remembered I never had the feel in my glutes no matter how heavy I squatted. Is it because of this knee over toe issue? Plus my legs are lagging in terms of gains even though I have strong squat numbers. Any tips?

Thanks I kneeded this cause I didn’t know squat. Question : Does this apply to one leg forward or backward lunges and Yoga warrior postures ..The Knee can’t go over the toes is that correct?

I've bowed legs, and my knees goes forward I'm currently lifting arround 85kg at 69kg body weight. Any suggestion will be appreciated.

Omg how long did you have to stay in that squat? I wouldn’t be able to stand after that lol

Is it best to worry about fixing the ankle mobility before worrying about squat depth, so long as one maintains balance like described here?

The number of times I hear people say knees can’t go over toes coz it’s bad for your knees. How is it possible to do a proper squat without knees over toes? It’s simple biomechanics that it has to happen. People who say that don’t squat

Does his info apply to low bar squat?

Is muscle sorness in the lower back after squating a bad thing?

2:48 what if he scolds me as I'm new to the gym but I'm studying about this since last 2 yrs I just need the practical knowledge

Knees over toes more like Asian squat challenge 😉

Are you aware of any research on the relative safety of squatting knees over toes? I know theres been a ton of research on round back lifting, but I havent seen a ton on this topic. I'm sure many fitness/rehab people have heard the "if you bring your knees too far forward or roll off your heels on a squat you will blow out your ACLs" claims. However, I havent been able to find anything to prove or disprove that (aside from never hearing of an incident where someone tore their ACL from a deep squat).

Hey guys. I'm not new to squatting or lifting in general but i recently saw something which is like a little triangle block you stand on, and the guy was talking about using it to do knee over toe squats and said using it will increase your squat strength. Does anyone have any experience in this? Does this work? Seems sort of like a modified sissy squat

Hi there. So speaking of knees. As a 35 year old male, I just started doing 5x5 squats February. I noticed my knees make cracking sounds. They don't hurt I just hear them. Should this be a concern?

My trainer keeps telling telling me to not let knees over my toes ...Which to me did not feel natural at all for my body. He keeps on saying to reduce the weights and correct the form and im kinda fired up after seeing this video Gonna smack that son a bitch with this video

What if you have knee pain, and mobility is limited

But, what Bout the ol "knee spread" in the frontal plane?

Thanks for spreading knowledge for free. I have only one question... My knees “click”, no pain,no disfunction or problem. They just make a “click” when they bend. Should I do something or is it ok? I basically do about 1.5x bodyweight squat therefore not so heavy but I also do front squat and deadlifts so my knees are often involved in the training routine.

Check out Ivan Djuric, chief. He's been on a squat everyday day journey for 500+ days.

You use a video of Blaine Sumner, who has a textbook powerlifting squat. He notoriously uses a hip and hamstring dominant position, vertical shins, because anatomically, this is the strongest position to squat. Load is shifted sway from the knees to the stronger hips, hamstring and glutes are fully activated, shifting some of the load off of the quadriceps, and limiting the angle at the knee joint which translates to more rebound loaded into the muscles working. This video may apply to Olympic lifting or crossfit, but for maximal performance in powerlifting, it probably isn't the best advice.

I need a alternative, to build size & strength

No it’s bad for your knees to bend

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