For decades, we’ve been told:
“Never let your knees go over your toes.”
It’s advice ingrained in gyms everywhere – a well-meaning rule meant to protect your knees.
But here’s the thing: it’s wrong.
Modern training science is turning that old myth on its head, showing that allowing your knees to go over your toes isn’t just safe – it’s essential for building stronger, more resilient knees.
Welcome to the Knees Over Toes Revolution.
Let’s Set the Scene
Imagine this:
You’re doing squats or lunges, hyper-focused on keeping your knees behind your toes because that’s what you’ve always been told.
But instead of feeling strong and stable, your knees hurt, and your range of motion feels limited.
Now picture this:
You let your knees travel naturally over your toes during exercises, working through a full range of motion.
Your knees feel stronger, your movements are smoother, and pain becomes a thing of the past.
That’s what the knees-over-toes approach offers – better strength, mobility, and protection for your knees.
The Possible Impact of Ignoring This Movement
If you avoid letting your knees go over your toes:
• You limit your range of motion, reducing the effectiveness of exercises like squats and lunges.
• You fail to strengthen the muscles and tendons that stabilise your knees.
• Over time, you risk knee pain and injuries because you’re not training your joints to handle real-world movements.
But if you embrace the knees-over-toes philosophy:
• You build stronger, more resilient knees that can handle everything from running to jumping.
• You improve your overall mobility, allowing you to squat deeper and move more freely.
• You protect your knees for the long term, reducing the risk of injuries.
Let’s Make This Super Simple
Here’s how to start incorporating knees-over-toes training into your routine:
1. Start with Bodyweight Movements
• Practice deep bodyweight squats, allowing your knees to naturally travel over your toes.
• Focus on control, keeping your heels grounded and your movements smooth.
2. Try Reverse Step-Ups
• Step backward onto a low platform, focusing on letting your knee track over your toes as you lower and raise yourself.
• This movement strengthens your quads, knees, and ankles.
3. Incorporate Sled Pulls
• Pull a weighted sled backward, keeping your knees bent and allowing them to travel over your toes.
• This is one of the best ways to strengthen your knees without high impact.
4. Add Mobility Work
• Stretch and mobilise your ankles, calves, and hamstrings to improve your range of motion.
• Tight lower-body muscles often limit knee movement.
5. Progress Slowly
• If you’re new to this approach, take it steady. Start with light weights or bodyweight exercises and gradually increase intensity as your knees adapt.
Why This Will Make You “Fit for Future & Family”
Knees-over-toes training isn’t about breaking rules for the sake of it – it’s about creating strength and resilience where it matters most.
It’s about building knees that can handle the demands of real life, whether that’s running, jumping, or playing with your kids.
And it’s about proving to yourself that old limitations don’t define your potential.
Because when you embrace smarter training, you’re not just protecting your knees – you’re building a stronger, fitter future.
Want to learn more?
Sign up to my email list below and get hints and tips direct to your Inbox.