kneeovertoes

Knee over toes refers to a concept in biomechanics and training that emphasizes allowing the knee to travel forward so it passes in front of the toes during bending movements such as squats, lunges, and running. The topic is sometimes controversial, as traditional guidance in some contexts has discouraged substantial forward knee travel, especially in weight-bearing lifts.

The term gained prominence with the Knees Over Toes training program and its founder, who promote a progressive, full-range approach aimed at improving knee, ankle, and tendon resilience. Advocates argue that restricting knee movement behind the toes can contribute to compensations elsewhere and that controlled exposure to knee-forward positions can improve mobility and long-term joint health.

Core ideas include improving ankle dorsiflexion, developing tendon capacity, and building strength through gradual exposure to knee-forward mechanics. Training typically blends mobility work with loaded exercises that progressively challenge the knee, hip, and ankle across a full range of motion. Common elements cited by practitioners include ATG-style split squats, Nordic hamstring variants, calf and tibialis raises, and deep step-ups, all performed with careful progression and attention to form.

Safety and evidence are mixed. Many athletes report improvements in pain and function, but high-quality evidence is limited and opinions vary. In clinical contexts, individuals with patellofemoral pain, meniscal injury, or advanced joint pathology should seek professional guidance, as knee-forward loading may not be appropriate for everyone. Overall, the concept centers on functional movement and progressive tendon loading rather than a universal rule about knee position.