Why You Should be Training Knees Over Toes for Knee Health and Strength

"Don't let your knees go over your toes."

We’ve all heard this advice when it comes to exercising. Traditionally, fitness experts warned against letting the knees travel past the toes during movements like squats or lunges, claiming it places undue stress on the knee joint. But, what if I told you that training with your knees over your toes, in a controlled and progressive manner, is actually beneficial for your knee health and overall strength?

In everyday life, our knees naturally go over our toes. Whether we're picking things up, walking up and down stairs, getting in and out of the car, or playing sports, these movements are unavoidable. If we don’t train our bodies to handle these motions, we leave ourselves vulnerable to injury.

Embrace Knees Over Toes Training

The key isn't to avoid knees over toes movements but to train them effectively. Here’s why incorporating knees over toes exercises can be a game changer for your knee health and strength:

1. Builds Functional Strength. Everyday activities and sports often require our knees to go over our toes. By training these movements, we create functional strength that directly translates to real-life activities. This makes us more resilient and less prone to injuries.

2. Improves Joint Mobility and Flexibility. Knees over toes exercises, such as backward walking, sledding, and ATG Split Squats, help improve the range of motion in the knee joint. Enhanced mobility ensures that your knees can handle dynamic movements with less risk of injury.

3. Strengthens Tendons and Ligaments. Exercises that allow the knees to go over the toes place a healthy amount of stress on the tendons and ligaments around the knee. This stress, when applied progressively and safely, strengthens these connective tissues, making the knees more robust, not less! The key here is to apply load in a safe and effective manner, while never working through pain.

4. Enhances Balance and Stability. Knees over toes movements improve balance and stability by engaging the muscles around the knee, including the quadriceps, hamstrings, and calves. This comprehensive engagement ensures that the knee joint is supported from all angles.

Key Knees Over Toes Exercises

Here are some phenomenal knees over toes specific exercises that can help build strength, flexibility, and resilience in your knees:

• Backward Walking and Sledding: These exercises emphasize eccentric strength and improve the muscles around the knee, particularly the quadriceps. They also promote better knee alignment and mechanics.

• KOT Calf Raises: Strengthening the calves is crucial for knee health as they play a significant role in knee stability. Knees Over Toes Calf Raises ensure that your the calves can support the knee during various activities.

• Poliquin Step Ups: This exercise targets the Vastus Medialis Oblique (VMO), a part of the quadricep vital for knee stability. Poliquin Step Ups enhances the strength and functionality of this often neglected muscle.

• ATG Split Squats: ATG Split Squats build unilateral strength, balance, and flexibility. By isolating each leg and working through a full range of motion, this exercise ensures even development and reduces the risk of knee injuries.

My Personal Journey

After tearing my ACL four times, I knew I needed to try something different. Incorporating knees over toes training into my programming has been a life-changer. My knees are stronger, more flexible, and less prone to injury than ever before. And I’m confident it can make a significant difference for you too.

Conclusion

Training knees over toes isn’t just a fad; it’s a scientifically backed approach to improving knee health and overall strength. By including even a few of these specific exercises in your routine, you’ll build functional strength, enhance joint mobility, and significantly reduce your risk of knee injuries.

The next time someone tells you to keep your knees behind your toes, remember that with the right training, letting your knees go over your toes can be incredibly beneficial. Start incorporating these exercises into your routine today and experience the transformative effects for yourself.

Looking for more answers to healing your Knee Pain? Here are four ways I can help:

1. Explore my other Kneehab Articles

2. Download my Free Knee Strengthening Guide - An overview of my three favorite knee health exercises

3. Grab my 12-Week Kneehab 101 Program Here.

4. Inquire about 1:1 Coaching Here.