Squatting and Lunges with knees past toes?
If your trainer tells you not to let your knees travel past your toes when squatting or lunging ask them why… Common answers being it is ‘bad for the knees’.
- The highest compressive force on the knee is actually at 90 degree of flexion when squatting to parallel.
- When you keep the knees behind toes, the greater the flexion at the hip leading to more stress at the low back (ie bending foward)
- The knee travels foward past the toe every time you walk up/down stairs.
- In Australia we sit down all day at work all day and sit down to 💩rather than squatting like in most asian countries which limits our normal Range of movement or ability to squat all the way down
- Olympic weightlifters push their knees over their toe in every lift and have one of the lowest rate of knee injuries. * With the exception of some injuires and variations of powerlifting style squatting.
(This video shows a 1 1/4 style walking lunge in where the knee travel forward each rep & the hamstring contacts the calf placing more stress on the Vastus Medialis)
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