Why Training Knees Over Toes is Not Only Safe—But Beneficial
For years, people have been warned against allowing their knees to pass their toes while squatting, believing it to be harmful. However, science and experience show that training in this position is not only safe but actually beneficial. Shifting our mindset around "knees over toes" can have a significant impact on both performance and everyday life. Here's why…
Your Knees Go Over Your Toes Every Day—So Train for It!
One of the best ways to approach training is through preparing for real-life movements. You squat, deadlift, carry, and lunge to make everyday tasks easier. Now think about how often your knees go past your toes in daily life:
Walking downstairs
Kneeling down to pick something up
Moving downhill
Performing athletic movements like sprinting or jumping
Since these movements happen regularly, it makes sense to train your knees to be comfortable and strong in these positions. The key is gradual exposure.
The Power of Gradual Adaptation
Think about stepping into a cold pool. At first, it feels uncomfortable, but over time, your body adapts and it no longer feels as cold. This process is called habituation—your body becomes less sensitive to the stimulus.
The same applies to your knees. If you slowly train them in a knees-over-toes position, your body adapts, and the movement feels easier and less stressful over time.
Knee Pain? The Movement Isn’t the Problem
Many people assume that if they feel pain when their knees go over their toes, then the movement itself must be bad. This is a logical fallacy known as "post hoc ergo propter hoc"—assuming that because one thing happened after another, the first thing must have caused it.
What’s Actually Happening?
Pain often results from exceeding your current tolerance level rather than the movement itself being harmful. Imagine this:
You start a new running program.
At the same time, you add an intense bootcamp workout.
You don’t sleep well for a few nights.
Suddenly, going downstairs feels painful.
It’s not the stairs (or knees over toes) that caused the pain. It’s the accumulation of stress without adequate recovery.
The Takeaway: Train Smarter, Not Avoidantly
Rather than avoiding knees-over-toes movements, gradually expose yourself to them in a controlled way. Strengthening your knees in this position can: ✅ Improve mobility and strength ✅ Reduce injury risk ✅ Enhance athletic performance ✅ Make daily movements easier
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