Safe to Squat Knees Over Toes?
ฝัง
- เผยแพร่เมื่อ 26 มิ.ย. 2024
- Wondering how to squat safely? Should your knees go over toes in the squat? Can knees go in front of your toes in a split squat? Trainers and physical therapists often say you shouldn't let your knees go over your toes when you do squats and other leg exercises... Discover the reality and rationale behind the "knees over toes" squat and split squats in this video.
Chapters:
0:00 Intro to Squatting knees over toes
0:24 Warnings about squats and should your knees go past your toes?
01:59 The physically feeble fallacy and how it relates to knees over toes squats
05:29 How to train squats with knees past toes safely - Tip 1
08:28 How to train squats with knees past toes safely - Tip 2
09:17 How to train squats with knees past toes safely - Tip 3
12:49 Conclusion on Knees over toes squat...
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#SquatSafely #HowToSquat #UprightHealth
ABOUT THIS VIDEO
Trainers and PTs often say you should never let your knees go over your toes during squats. But when you see athletes squatting in real-world situations, you see them squatting and split squatting with the knees over the toes.
Allowing the knee to go in front of the toes can be dangerous if you don't carefully train for it. If you gradually train your squat and split squat with knees in front of toes, you improve your athletic capabilities. Athletes in virtually all sports need to be able to control squat positions where their knees travel over their toes. If you can't achieve and control the position safely, your athletic performance will suffer.
When practicing squats and split squats, make sure you stay within pain-free limits of your range of motion, and don't overdo the sets and reps. You want to gradually build strength and length to go knees over toes in your squats and split squats. Go slow and with control!
What sport or activity would you improve at if you could squat knees over toes?
Be sure to check out Healthy Hips 1 at uprighthealth.com/healthy-hips
Great host;great advice;great sense of humor. Thank you very much 😊!
Great video! Thanks! ❤👍
Thanks for watching!
I will be adding P.F.F To my vocabulary. Love it !
Told I have Fai I injured my self playing basketball hip issue only on the right and that same hip lower then my left I go to the chiropractor only issue I have is just walking and.balance when putting weight on my right side taking a right foot step should I do the stretches and strength those muscles ? I don’t feel pain at all
Thanks that makes so much sense! My dutch teacher used to tell me to bend through my knees to pick stuff off the floor, otherwise would hurt my back...if only he knew I sweep the floor at home the african way hunched over with a hand-held brush, it doesn't hurt me one bit!
!!! excellent info !!!
Glad it was helpful!
Thank you so much for this video. Even while lifting my knees do go a little bit past my toes. I'm not a guy, I have a short torso and disproportionately long legs. I've also been very lucky and have never had knee issues. I squat and lunge in all positions as part of my exercise but I also have been noticing I can't weight some positions as much as others and I needed the reminder to not let my ego risk my knees because it's a temptation sometimes.
the editing! excellent.
Thank you very much!
Yes... best paced vids on these topics I've found ever.
Super squat:) Thanks for sharing 🙂👍👌😊
Thank you for your videos , I’m in my mid 50s and trying to regain flexibility in my knees and hips on my right side . I run every day and teach fitness classes 3xs a week . I really feel like if I can practice these squats and do well with them ,it could help .
This video was so funny. Loved it - it made me laugh a few times. I will try these stretches as I have been training and working on my leg strength, balance and flexibility despite having cerebral palsy.
GET AT IT!!! 💪💕💪
I chuckled out loud at least twice. Thanks for that.
Glad to hear it
Me too. Love the humor.
Thanks!
Really appreciate the support!
Thanks
When training with my husband, he guided me to squat in a way that felt completely unnatural. However, I will say it strengthened areas that were weak because I couldn’t depend on the areas that naturally wanted to take the weight because they were already stronger relatively.
I get the general idea but I'd really like more specifics so I could picture what you're talking about. Not only the positioning but what muscles you found were weak and what muscles you were depending on originally.
Definitely thanks for sharing. It's interesting enough that I want to know more.
@@ogenvangeest8746 Oh sure :) My heels were wanting to come up so I’d be on the balls of my feet and my whole upper body wanted to go forward. Basically, I had strong calves, but a weak lower back, abs, and probably hips too. In my experience, my body will try to posture in such a way that allows the strongest parts to take the brunt of the weight. Which wasn’t helping what I was trying to strengthen. Which for me was my back and glutes.
Loved this! Made me giggle several times!
Wish I'd seen it 3 weeks ago. I did too much too often and could barely walk for 3 days, but on the mend now. And strengthening my glutes b4 I return to working on being able to sit fully on my heels (hero's pose). Thanks.
Hey Matt! - How about a technique tutorial, if you haven't done one already, on the Kickstand RDL?
Good morning, thank you so much for all of your videos. I will disclose that I had both hips replaced last year. It was not an impulsive decision but for me the operations were needed. They were a mess. But anyway, I'm now working on my knees. There will be no operations on them. I've been exercising and seen great improvement. However I do need to train my knees to bend. They barely bend past 90°. Hopefully I'm moving in the right direction. 🙂🙃
Matt, have you thought about doing an episode on chairs? I just clicked that I big reason why I might have FAI (and am working through successfully he guidance of your knowledge, never thought it could happen btw) is from spending a lot of my teenage years sitting and playing guitar. Anyways just a suggestion
hi Matt! whenever i stretch hamstring, i can't bend my legs after, is there any thing to avoid the problem. Thanks for the very good content videos!
Thank you,great advise.Now I realize as I am aging,this exercise so important to staying flexible.
You're so welcome!
Preach!
Can I get an amen?
i appreciate the b roll, the tan, and the content
Surfing = face tanning
My hero
💪
Hi Matt, I am wondering if you have information for folks who have had a knee replacement? I have had PT and am pretty active. I am interested in understanding what range of motion and strength I can target as a goal.
Strength at every length!
I love your style, I love your face but most of all I love your pace ! 😋
Can you suggest video on male pelvic floor muscles? I feel my issues is caused by long periods of sitting at work
Hello. Please could you advise on is it possible to lengthen your patella tendon. I have had a revision TKR and my knee is tight but does flex better than most people obtain. The problem is that the tendon feels like it is under quite a bit of tension and is not as soft as the other one if you massage it. If this tension was not there any my knee would feel quite a bit less painful. I have heard of a lateral release but can this be achieved with stretching exercises. Thank you.
Try using your fingers. Little bit bt litle, over time.
Gotta love the screaming kids ❤️
Hi. I have recently developed right side hip pain after a fall hurting my left leg. I see that your videos seem to be for specific diagnoses. I haven't received a diagnosis just yet. Am I still safe to do some of your hip exercises as a general hip health maintenance? My right hip pain is a dull twinge that happens sporadically and doesn't really bother me apart from when I'm trying to sleep on my right side, I am getting anxious because of it as I'm looking out for the pain whilst I sleep. I can't just sleep on my left side.
I only talk about diagnoses because people search for those words. The diagnosis names are largely irrelevant.
I worked through the official Knees Over Toes program, submitting my form videos, building or buying all the equipment. After 4 months my knee hurt far worse and I dropped out. I even had Ben review my videos. Odds are, I was pushing too hard, even when staying within their guidelines. My two takeaways are this - if you have patellofemoral pain as I did, work out the imbalances, old injuries, etc. first. One thing I have against Ben is that he is anti foam rolling, something I have found to help tremendously. My second takeaway is that if your glutes aren't engaging, the knees over toes exercises can overload the patellofemoral joint as a quad dominant situation. I went back and got my glute strength up to snuff and have found it easier to get into the KOT stuff, but at a MUCH slower pace. Lastly, i would say that the KOT program is quite deceptive in that they highlight the success stories without accounting for people like me who failed with it. I love your content because you do not over promise, and you are very "down to earth," in contrast to the KOT program. I will begin supporting you.
Thanks for sharing your story! It's really important that people understand it takes time and slow, gradual progress on everything. It's VERY easy to see someone like Ben and think "well I can do THAT!" and then get hurt. When watching things on YT, even handstands look easy...
I've overdone things plenty of times and ended up unhappy about the results! Ultimately it's up to all of us to gauge our true abilities and be willing to adjust and experiment (just as you're doing now)!
Have you guys tried the walking backwards method for FAI? Just found out about the knee over toes guy and he swears by it for knees, hips and back but don’t know if it includes FAI. Been trying it for a little over a week now and hard to tell. My FAI is terrible though.
Walking backwards is definitely a great way to retrain hip and leg function. Don't get caught up on the 'FAI' diagnosis. Focus on function.
Hi matt,
Do you think it's possible to get pain on the right hip because the right side is too weak and left side is too tight ? I'm a right hand and left foot, and i played a lot of soccer when i was younger. I think this has caused a kind of asymmetry in my body, my left quad is bigger than the right one. And pain appeared when i started to play baseball, another assymetric sport
YES. Asymmetry can be a major issue. It was definitely for me (from hockey and computer use!). This article may be helpful for you: www.uprighthealth.com/blog/identify-muscle-imbalances-dysfunction
Thanks!
You should have a 20 or $25 Thanks button or multiply times two for the $10. Maybe you do but I have not figured it out yet.
😀 Thanks so much for your support! Really appreciate it!
Casually doing this entire video in a squat like it’s absolutely nothing is peak Asian and I love it
I tried everything to prevent my knees going past my toes in a squat. It was impossible for me due to the length of my legs. I never injured my knees when squatting with my knees in front of my toes.
Yup. Individual bone lengths will affect where your knee MUST go relative to the foot.
Do you know people that got no hip pain 3-6 months after hip arthoscropy ? I saw an article on ncbi saying there are only 2.9 to 13.2% of failure.
link to the article please. I have seen no studies that show wonderful results for hip arthroscopy. FAILURE rate is very different from patient satisfaction rate or from dramatic decrease in pain levels. FAILURE is often defined as the patient getting ANOTHER surgery b/c they continue to complain of pain, stiffness, instability, etc.
This video may be of interest: th-cam.com/video/-gtikRw6VQs/w-d-xo.html
Thank you for this tips. Now, you need to remove those dandelions before they seeded.
🤣🤣, sometimes you do make me laugh
#kneesovertoesguy
thoughts on kneesovertoesguy?
Great content and ideas!
The knees over toes guy did an interview with Hampton of hybrid calisthenics. That might be interesting for you. I liked it.
@@ogenvangeest8746 cheers
2:01 The Physically Feeble Fallacy.
Pet Egoscue to talks about that PFF but he doesn't have such a clever name for it. It communicates.
kneesovertoesguy has entered the chat
He could be outliers or he just persisted on keep training atg. Just talk to lots of physical therapist regarding how its really damaging your knees when doing knees over toes and ass to grass (extremist), you’d be surprised with the numbers at clinical setting. But try it yourself and let me know how your joints pulled up in your 50s-60s.
Sweet! 🥳
:D
Why are you going ass-to-grass? Anyone knees would feel like they would explode if ATG was their standard squat technique. Just break parallel with the hip joint. 🤷🏻♀️
I would venture to guess that Matt doesn’t do this as part of his regular routine. My first thought when seeing him going all the way down was that a spotter probably helped him back up. 😆
I never use spotters or stunt doubles in my videos. 😉
Because outside of the modern Western world, EVERY human being grows up and squats ATG in the course of daily life. Train it. Your hips and knees will thank you in the long run.
There are hundreds of millions of elderly people across Africa, South Asia, and East Asia who would find your fear of bending your knees hilarious.
Hey Matt, I am 69 years young and sit in an atg squat for several minutes every day - keeps my lower body mobile. 👍
Unloaded. 😆
Thanks!
Many thanks! Really appreciate it!
Thanks!
That's so kind of you! Your support is much appreciated!
Thanks!
Thanks so much! Really appreciate the support!