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SESK: Stuff Everyone Should Know · sesk.info/lift-knees-over-toes

For most healthy lifters, is it OK for the knees to move past the toes in a squat?

Yes, for most healthy lifters, the keep-knees-behind-toes rule is outdated.

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  1. No, it always damages the knees
  2. Yes, for most healthy lifters it is fine ✔
  3. Only if you wear knee sleeves

Why: A 2023 research review found that limiting how far the knees travel forward is probably not a good idea for healthy, trained lifters. People in knee rehab may still need limits. If squats hurt your knees, see a doctor.

Huh, didn't know that: The rule that knees should never pass the toes became widespread gym advice in the 1980s.

The dad joke
My knees go past my toes, but my to-do list goes past my weekend.
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References

Answer: Yes, for most healthy lifters it is fine. A 2023 research review found that limiting how far the knees travel forward is probably not a good idea for healthy, trained lifters. People in knee rehab may still need limits. If squats hurt your knees, see a doctor.

  1. The Limitations of Anterior Knee Displacement during Different Barbell Squat Techniques | PubMed pubmed.ncbi.nlm.nih.gov/37109294
    Overall, restricting this natural movement is likely not an effective strategy for healthy trained individuals.
    Checked 2026-10-12.

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