Knee Over Toes Training - Part 1



Over the course of COVID, the game of strength and conditioning was evolved through the further implementation of knee over toes training, particularly by the work of Ben Patrick; @kneeovertoesguy.


A lot of us have been instructed growing up to not push our knees past our toes during any squat variation, however recent studies show it is more beneficial to build into a full knee flexion. The knee itself, being a synovial joint, does have an increased rotational force (torque) and shearing force placed on the overall surface. This may sound detrimental during a deep squat; however, this promotes active blood flow and sends more nutrients throughout the joint, thus making it stronger over time.


Think of this way, when we go on a hike or walk up any hill, we are stepping into a deeper knee flexion (dependent upon the incline or stride). Being prepared to take those steps is important, especially when it comes to prevention of injury. Not only that, but overcoming those steps to making it seem like the hike was easier than anticipated.


Having bulletproof knees is essential to functional longevity. With progressive overload over time, the stereotype of having knee replacements as we age can be diminished. After all, we strive to live the most active and healthy lifestyle possible.


Other benefits to mastering the knee over toes training

· improved ankle, knee, and hip strength and mobility

· stronger tendons and ligaments within the lower extremity

· stronger quadriceps, calves, and hamstrings

· better understanding of how your body moves



Here are some exercises to help build stronger knees.

Assisted Sissy Squat with Band

Assisted Sissy Squat with Wall

Sissy Squat

Elevated ATG Split Squat

ATG Split Squat


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