SQUAT
Can your knees go past your toes during a squat? Find out!
August is body awareness month at EXHALO FORTIS, so far we’ve covered literal body awareness in- PROPRIOCEPTION: THE 6TH SENSE and we discussed how the chakra system is tied to the physical body in CHAKRA ANATOMY. As we continue learning about our physical bodies, I invite you to connect with your physical self when you exercise. Notice what part of your body is activated, which muscles you’re engaging (or not engaging) when you workout. How is your breath during a workout?
Connecting with the physical body improves with practice, however, when we need help developing this connection I believe that knowledge is power. Learning about proper form can help deepen the connection we have with exercise because we now know how to properly perform a certain exercise versus absentmindedly completing it. This is why in this blog post we are covering a common - yet commonly misunderstood exercise - the squat. Read on!
KNEES PAST TOES?
This is a clickbaity question in the fitness industry and it’s unfortunate to see that fitness influencers flippantly provide quippy 15 second responses to a complicated question with little regard for public safety. So here are the facts! Yes, your knees can go past your toes. Even since 2003, we have known that it is safe to go past your toes. This 2003 study concluded that “although restricting forward movement of the knees may minimize stress on the knees, it is likely that forces are inappropriately transferred to the hips and low-back region. Thus, appropriate joint loading during this exercise may require the knees to move slightly past the toes.” So it is not a question of IF your knees can go past your toes but WHEN your knees can go past your toes. Let’s unpack this.
When performing a barbell squat, it is important to note what is driving the movement. If your knees are moving before your hips, this is unsafe. This is actually what prompted the old saying “knees shouldn’t go past your toes.” In fact, if you’ve ever been in a group exercise class the instructor may still be using this cue. This is ok! This is actually advised for group fitness instructors certified by the American Council of Exercise. This is an effective cue for a larger class because “it is difficult to help each individual participant with his or her specific range of motion, so providing a general ‘don’t let knees go past your toes’ cue is an effective way of erring on the side of caution for the exercise specialist”
Check yourself out in the side mirror when performing a squat. Notice what is moving first, is it your hips going back in a hip hinging movement or are your knees immediately jutting out?
SQUAT SMART
Below I have included some GENERAL guidelines to perform a squat. I also want to mention that “the highest retropatellar compressive forces and stresses can be seen at 90°” squat angle. This means that when you’re coming down or going up during a squat and your thigh hits that 90 degree angle, this is one of the most stressful and unsupported positions your knee is in. Perhaps skip those 90 degree squats.
BARBELL SQUAT OVERVIEW
Set the barbell on a rack about chest height or slightly lower.
Find the sweet spot above shoulder blades and below traps. Use whatever arm width to grip the bar that feels comfortable for you and your range of motion.
Dismount the bar and step back to shoulder width stance. Ensure toes and knees are facing the same direction.
To begin, booty goes back first, chest goes slightly forward - think hinging here. Knees are not jutting forward.
Engage your core as you descend.
If your range of motion (ankle flexibility, hip flexibility, core strength etc.) allows you to come down into a deeper squat, your knees will HAVE TO go a bit past your toes in order to prevent lumbar region discomfort. HOWEVER, your active core should also be helping to support your low back.
Maintain weight in mid-foot/heel region, NOT in the toes.
Squeeze glutes at the top!
CONCLUSION
After discussing all of these guidelines, I want you to keep in mind that every body is different. Your biomechanics, injury history, physical morphology, flexibility is unique to you. Some may have awesome ankle mobility that allows them to get into a deep squat easily and others may be able to load up them knees with no problem. This doesn’t mean what they’re doing is wrong. All I ask of my readers and EXFO FAM is to question what you see in a 15-second video. What works for that person may not work for you and this is more than ok!
In the end, I want you to learn about your body, question what you see on the internet, engage with your body, and develop a loving relationship with your physical self - be well everyone!
(Squatting “How To” Video coming soon on Instagram @EXHALOFORTIS)