Knees over toes. Good? Bad? Somewhere in between
Over the past couple of years, the knees over toes (KOT) movement have become increasingly popular, with people like Ben Patrick (Knees over toes guy) leading the charge. KOT has been popularized as a fix to patellofemoral pain and sports that require lots of jumping.
However, the data so far has been a mixed bag to say the least. There have been cases where programs training KOT has led to less patellofemoral pain in athletes; but on the other hand, there have been just as many cases as increased pain and worsening symptoms with KOT training. When it comes to weightlifting, I believe you should find what is comfortable for your body. If your knee comes out a little over your toes during a split squat then that is fine.
If you want to purposefully train your knees to come over your toes for whatever reason you may have, keep in mind that it should be over a progression. If you’ve never deadlifted 225lbs you don’t just slap it on the bar one day and try it, do you? So please don’t launch your knees over your toes if your body is not used to doing so. At the end of the day do what feels comfortable for your body and go through full range of motion on your lifts.
As always, reach out if you have any questions.
-The KE Team