Should The Knees Go Over the Toes? (Proper SQUAT Technique Explained)

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What the science has to say about the "knees going past the toes" technique recommendation...
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SOURCES:
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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Опубликовано:

22 апр 2018

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Комментарии : 653

@CaneSugarCane 6 лет назад

6'7" here. Thank you Jeff - been interrupted squatting so many times by people saying I've been doing it wrong. Near impossible for your knees not to go out over toes at this height

@howdyfarmer 2 года назад

Agreed. 6’6” guy here. Our old strength coach would yell at us if our knees DIDN’T go past our toes. Any kinesiology class would agree

@CaneSugarCane 2 года назад

@@howdyfarmer quarter squatters don't know what kinesiology is man...

@howdyfarmer 2 года назад

@@CaneSugarCane facts.

@superstraight173 2 года назад

Go play basketball ball. Weightlifting ain't your sports

@superstraight173 2 года назад

Wrong league son

@rox1485 6 лет назад

I knew it, I was always told to keep the knees behind the toe but I always felt that it was hurting my hips. Case rested.

@stevenrapa4014 5 лет назад

Sorry to complicate things, but don't rest that case TOO quickly The method picture in the study jeff is citing explains the massive increase in hip torque and therefore his conclusion. If you look at it you will see that the guy doing it has clearly trained in the unrestricted style and has no experience restricted. As in... a proper restricted squat should ALSO keep the face behind the toes. The example is trying to reach the same head height... He is narrowing his stance to fit the restriction board width, increasing profile length of his femurs and messing up all the angles. Losing core stability thus flexing from the mid back. All of this pitches his face past his toes and increases the relative lever action of the high load resulting in exponential torque at the hip. A wider stance and restriction board. More flexible hamstrings. And better coaching for the athlete in the test would have yielded very different results. Jeff is great. And yes a healthy knee can handle knees just past the toes (as long as it happens late and not early in the decent). However the risk and strain in the knee for shearing force, esply the ACL increases again exponentially at the mid point of the movement. BUT it will also allow for greater quad work relative to glutes. Take your pick. If yo are feelings restriction or pinching in the hips it is likely that something else needs adjusting. Hope that helps.

@ONE-pg7wd 4 года назад

@@stevenrapa4014 restrictive squats arent how your suppose to squat though, unless your aiming for hypertrophy. Widening your stance is also a cheat for lack of flexibility and mobility.

@stevenrapa4014 4 года назад

@@ONE-pg7wd Hi bud. Says who? Thats actually not accurate. 1) "Restricted squats are not how you are supposed to squat". Execution of any exercise is determined by the goal while maintaining health. 2) Hypertrophy is actually better achieved with the unrestricted squat providing proper coaching and adequate mobility. 3) Cheat may be the wrong word. Its more a tool, for instance a wider squat stance is often away to balance out form for someone with longer femurs.

@ONE-pg7wd 4 года назад

@@stevenrapa4014 1)"While maintaining health" To maintain proper bodily health you would want to maintain proper range of motion which means you would want to do unrestricted which bring you through the proper range of motion. 2) I am under the understanding partial reps would bring your greater hypertrophy as the time under tension of the muscle is constant in a partial range of motion(which restrictive squats are) 3)I agree with that to an extent but for those who have Ionger femurs a slightly wider stance wouldnt look or be "wide" because their femurs are long so that's a normal stance for them. However if you lack mobility and stand in a "wide" stance realtive to your structure your cheating to get more depth in your squat.

@stevenrapa4014 4 года назад

@@ONE-pg7wd perhaps I should have said 'while avoiding cons' or something similar. Quick reply on the phone using talk to text and words failed me. Also I cant view your comment as I reply... But for example, a restricted squat can be used for someone with compromised knee stabilty (for instance I have a client who is straight up missing her ACL, and she can squat strict restricted with zero discomfort ). Or say for some new to weights or exercise, will often be lacking the required motor control and proprioceptive awareness to safely execute consistent reps of unrestricted. So for them restricted would be all pros while avoiding the cons and maximising longevity. But... um no maximum hypertrophy is definitely achieved by using the majority of the ROM within the strength curve. Although 'locking out' does as you mention release time under tension, greater range means more activation of more moto units and at varying angles, which is a plus neurologically , while also meaning the muscle fibres 'slide' further along the whole length each rep resulting in more micro tears equalling greater hypotrophy. For a demonstration of the importance of this , take the aspect of time under tension to the extreme and imagine how much growth could be achieved with static isometric contractions only. Time under tension increases overload but it is the movement of the contracting fibres that actually stimulates growth. Hope that makes sense. Again tap to talkng 😁

@samuellee8011 6 лет назад

You are a muscle-packed blessing to the fitness community

@AgilTesla 6 лет назад

Samuel Lee lol true 😂

@tyrionlannister467 6 лет назад

Jeff “the goat” nippard deliver us from improper form and broscience 🙏🏽

@unknowngama 6 лет назад

This is why you're a midget Tyrion

@dickpiano1802 6 лет назад

It's not bro science. It's ideal technique. Open a book on Weightlifting.

@1nulcearfamily224 4 года назад

The fact that you have the name Tyrion Lannister as your RU-vid name impresses me

@backbone93 3 года назад

@@dickpiano1802 weightlifters have nothing to do with healthy people Its just weightlifting Beeing strong(weight lift wise) does bot make you more healthy It just makes you more capable of lifting, congratulations So in a discussion about "what is healthier on the body" a weightlift book is the last thing you need to read More anatomy, sportscience, or sports physical therapist for longjevety. Dorian yates, a former bodybuilder cant even do push ups anymore cuz his joints arr so messed up And his "weight lift technique" was on point. Stop spreading broscience

@nitesharu1269 3 года назад

Why the fuck I was reading this in tyrion's tone

@elliotlang2639 2 года назад

I’m like 5 11 and my knees hurt after squatting

@abigailpaduch2879 6 лет назад

So happy you devoted a video to this!

@StephanieButtermore 6 лет назад

Best way to start my Monday ❤😘

@erandrez13 6 лет назад

Lol this is cute

@ash36551 6 лет назад

Figel the Great she's a....

@ryanfrancis3839 6 лет назад

Fucken GROSS

@screbtv2298 6 лет назад

Ditch Jeff for me

@dhanshreea 6 лет назад

What sort of vile comments do you people even come up with!

@jimmyzhu1741 6 лет назад

I'm so very glad you cited the mechanical reasons for why it's actually important for the knees to go past the toes (to a natural degree for the movement). When you approach it in this way, it's much less of a debate and much more of an easy to understand concept for those wondering what the reasoning is. Good stuff as always Jeff.

@jurassickoonce6951 6 лет назад

My gawd. Ive been lied to for years. Thank you mister nippard

@MatthewHearl 5 лет назад

Thank goodness I found this video! It may literally save my lifting life! I have spent the past 3 years trying to squat with my knees staying back (as I was taught) and have had to stop squatting on 4 different occasions due to lower back pain. Luckily no tears or anything that required surgery, but it certainly kept me out of the gym for weeks and kept me from every truly making progress on the squat. I have since started trying to ignore that and squat while allowing some natural movement of the knees forward, and not only have I seen progress and found the squat unbelievably easier, I also have had zero pain! Thanks Jeff for finding this info and making it public!

@benm1889 6 лет назад

You put out so much amazing content all the time man. Thank you for your contribution and hard work J! Keep em comin’

@candaceseaton604 6 лет назад

This was amazing . I love your whole philosophy and so grateful you bring the science into strength! I taught this up until today to my young athletes and I’m so grateful I can start to train them Better. Thank you jeff💪🏽

@PeachyPaigeMusic 6 лет назад

Tysm! Loved your breakdown of the research, technique details, and the effects of skeletal differences on depth and forward lean.

@joespn18 6 лет назад

Really enjoy this series a lot 😁 keep them coming Jeff💪🏼

@ninhluong5004 4 года назад

Your channel is unbelievably helpful man! Keep doing the great work! Cheers!

@TheDancerIta 5 лет назад

*THANK YOU SO MUCH FOR THIS!* I've had issues with my squat for so long now, always being told that I couldn't pass my toes with the knees. If I did though, I couldn't help but not keep my back as straight and lean forward a bit. Now I realise it's mostly because of my proportions and having above normal long legs which makes me have to balance with leaning forward. I even got a PT-lesson which didn't help at all, so thank you :D

@hugofreitas3711 6 лет назад

Astonishing information for free feels good :) props Jeff!

@MicroZevin 6 лет назад

Very nice and easy to listen to. The information was compact and well researched, so it did not became boring to listen to and it was very informative. Keep up the good work Jeff!

@tina.tr9n 6 лет назад

I have had this question for awhile without finding a good answer for it! I have noticed that it feels better to squat with my knees over my toes slightly as long as the weight is not on my toes and I'm lifting from my heels. Thank you so much for your knowledge and sharing this with us! I greatly appreciate it!! 😀

@michaelrausch7308 Месяц назад

Thank you, Jeff! Your tips and information are always invaluable. You are a true inspiration to me and to everyone who loves training and wants to do it right. Keep motivating us to reach our highest potential!

@-bodna 6 лет назад

*It’s nice to learn*

@AussieAngeS 6 лет назад

Great video, thank you very much for this

@theevagoetzeshow 6 лет назад

This is great and so inline with what the body naturally wants to do - toes and knees in the same line. Thanks Jeff! Really liked the study and the three main pints you mentioned, especially the direction of the barbell (going straight down). Looove it! Keep it up!

@RegalRegex 6 лет назад

Thanks Jeff, this is perfect and very timely! I'm trying to help my partner do squats for the first time, and this was one point I really wasn't 100% confident about.

@aybello282 6 лет назад

I love the educated breakdown. Very straight to the point. Can you please start a series where you talk about exercises for different sports. For example. Workouts for sprinters. Workouts for rugby players. Workouts to increase vertical jump. Workouts to increase cardiovascular strength. Workouts to increase speed. Or running speed. Stretching exercises.

@adiloufkir317 4 года назад

It makes perfect sense !!! I've actually noticed that the movement comes more naturally when the knees are slightly in front of the toes, and there's no pain!! Thank you!

@elimgarak1127 2 года назад

Sit down. Then stand up. That tells you everything you need to know about where your knees should be.

@petehartwig 6 лет назад

Great video Jeff. Love all your stuff. Very detailed, informative and well put together

@denisewesterberg643 6 лет назад

Omg love you jeff!! I asked you this before, so glad you did this whole informative video ❤️❤️❤️

@xtraOrdinaryAthletes 6 лет назад

This is one of the most complete accounts of whether or not the knees should go past the toes that I have seen out there. Thanks for helping to dispel another myth!

@backbone93 3 года назад

I have patella tendonitis from squatting my knees over my toes. My physical therapist advised me.to keep my knees behind my toes. Its harder on the back and on the hip, yes, BUT much less hard on the knees. Thats just a fact I have no see any bodybuilder who really can run efficiently withoutany problems so probably saying "those powerlifters dont habe knee problems( while lifting or just regular couch sitting)" is not the best argument. Almost every bodybuilder powerlifter has bad knees.. And they all squat with knees over toes.. Honestly its probably a very unnatural thing anyway putting a loaded barbell on your spine and repping. But ppl wanna be big 🤷‍♂️

@MV-ch3mm 3 года назад

@@backbone93 you could have fucked your knees doing many things other than squating. I squat a lot, only hurt my knees doing pistol squats (probably shit technique), and now I find my slipt squat technique lacking... Probably because I'm not going full knees-over-toes, not the other way around, but I'll have to play with the technique. One thing I can tell you is barbell squatting never hurt my knees, and I never paid attention to knee position.

@008boot6 4 года назад

Thanks for providing logical information and spending your precious time for it

@tuhitiy-fouk3873 6 лет назад

I love having a good lesson from you Jeff every monday I feel bless thanks to you keep up the good work :D

@MichelleCoxPhotography 6 лет назад

Jeff your videos are always so educational. Thank you!

@Larathelegend 6 лет назад

Really really helpful video, I’ve always been worried about my squatting technique and this has really helped! Thank you!

@Julia-eq2jd 4 года назад

as a beginner at the gym and terrified about making mistakes and had no range of motion during squats. i was scared to hurt my knees and therefore didn't want to squat past my feet. i was so confused because i could press way over my body weight with the leg press but had no proper squat only with the bar. thank you!

@omaarmurillo 6 лет назад

Awesome and very informative video as always, thanks Jeff!! 💪🏻😁

@shelbydavis7587 6 лет назад

Really enjoyed this video 👍 Love the nerdy squat stuff thanks for making!!

@chloehammond2836 4 года назад

One of the most educational videos on squats I’ve seen so far

@annapurnamist9954 5 лет назад

Jeff, loved your video; it was informative and very professional.

@TheRunner1989 6 лет назад

Thank you for another awesome video!

@AussieBrutus1981 6 лет назад

Concise, articulate and bias with research evidence supporting your statements. Thankyou.

@stephaniecansfield2430 6 лет назад

You’re the best, Jeff! Love this series.

@RobLate 6 лет назад

My man, you're fast becoming the go-to guy for this sort of information. Great videos, don't stop!

@paulklausen5096 6 лет назад

Very helpful video! I've just gone through this in my sport and exercise science course

@johannesalmroth8553 6 лет назад

Great video as always Jeff! Keep up the good work!

@vaughnsteward3977 4 года назад

@Jeff Nippard, great video, very succinctly explained and seemingly well researched information! I'm an aspiring exercise scientist/pt myself and will take your tips on board! Keep putting out the great content 😊

@TCt83067695 4 года назад

He always comes with receipts, this dude. 👍🏾

@adrianamoroni396 6 лет назад

Honestly perfect timing, was experiencing knee pain from squats due to improper form, going to implement those techniques that you mentioned!

@jkb333 7 месяцев назад

Totally needed this. I feel like I’m not good at squat and was researching how to do it better and then I came across the “knees over toes” debate. I like how you simplify the squat to three must haves, and allow the rest to be subjective to your body. Personally, I think (most of the time; not all the time) that when there’s two sides of a debate, the answer lies somewhere in the middle. And I think your balanced approach in nailing down the basic fundamentals of the squat achieves that. Thanks!

@andersonramalho8066 6 лет назад

Great video, thx for the knowledge.

@anthonyallen807 6 лет назад

Using facts and research to support your point is why I subscribed to you 👍🏼

@olafdrake 6 лет назад

Thank you for these amazing videos

@SuperBushmaster15 6 лет назад

Very informative as always thanks for the great video. Also great video length, I personally like these videos straight forward and to the point. Like!

@MaryannAuger 6 лет назад

Love all these informational videos! Thanks for sharing!

@KittyHugFitness 6 лет назад

Always teaching me all the things! Thank you, Jeff! ^____^

@emmamills02 6 лет назад

Love it Jeff, great content as always!

@yaralovers6935 3 года назад

Never getting bored of any of your videos , you’re really awesome ♥️♥️♥️

@aayushraghuvamshi9134 6 лет назад

Thanks man, I REALLY needed this!!

@cooldog3014 6 лет назад

I’ve been waiting for this for my whole life

@Prakhart4 4 года назад

So greatful that you are providing so much information for free thank you So much. Good wishes for you..

@steven6630 6 лет назад

Big thanks Jeff keep up the awesome work

@fashionforwarddd 6 лет назад

Love this, I always felt so uncomfortable in my hips trying to restrict my knees.

@darkangel7r 5 лет назад

Brilliant vid, with sources from academic research. He's the real MVP. My knees are starting to really hurt from decades of doing restricted squats, and i have long legs so it's almost impossible for them not to go over. This makes me feel better!

@folk_sound 6 лет назад

Nice seeing your take on this one, Jeff.

@superdahoho 6 лет назад

this changes everything! thank you my dude

@cassioschneider922 6 лет назад

Amazing video ! Thank you very much! Cheers

@eternalstories1 3 года назад

Glad to get some data on this. My knees are pretty mangled right now due largely to squatting heavy with a crappy form for too long. Trying to get it fixed, this was helpful.

@davidsav100 6 лет назад

Awesome video, bro. Keep up the good work!

@Ima5starman 6 лет назад

Great data! Thanks

@R0krSam 6 лет назад

Myth bust mondays are in my regular weekly routine now! Loved these! Thanks Jeff

@pratystevie 6 лет назад

Yea, I needed this. Thanks Jeff!

@JakeSafetyMan 2 года назад

Great video. I work at a gym, and had a patron approach me about this dilemma. I'll have an answer for him next time I'm at work.

@ricci11 3 месяца назад

So informative, thanks!!

@traciwallace6522 6 лет назад

wow. so appreciative for this. thank you.

@joshhunter-jordan1639 6 лет назад

Great content as always Jeff! So glad I have a short video I can direct to people who argue with me on this, instead of a 30 minute debate 🤦‍♂️👍

@latinafortruth430 6 лет назад

Wow just a week ago I noticed my squats feel much better with the knees past my toes. Thanks for the info!

@dipanshu7005 6 лет назад

Now that's what I want to know.... Thanks jeff

@intheflesh 6 лет назад

Another excellent video. Thanks Jeff!

@jonmanilenio 4 года назад

This finally put my mind at rest regarding this controversy, thank you!

@TheMolina297 6 лет назад

Please release the program you’re running. Love myth busting Monday’s watching while on class. 💪🏼

@tbianchi31 6 лет назад

Jeff nippard=high quality easy to watch and understand videos

@nandsookhan6743 6 лет назад

Great video. I always admire your use of literature when making a point. Good job!

@Kevin-qu4lb 6 лет назад

Thanks Jeff! Another awesome video. Btw, I like the addition of the table lamp. It adds to the aesthetics of the video.

@mirjamoomens3935 6 лет назад

Great info, thanks!

@damyaaustin8285 6 лет назад

Great Vid bro!!

@ramonjamon8221 6 лет назад

Great content. Thanks for looking out for my lower back.

@Espedals 4 года назад

Excellent video!

@martincabrera791 6 лет назад

I really don’t like when you tubers make a video about a certain subject and then blend in a vlog but videos like this where I know what to expect about having to look for it is what I appreciate, I don’t want to have to watch 5 to 10 minutes of content unrelated to the video just to reach what I’m here for

@qwickben6690 Год назад

Wow simple and to the point nice

@nukshijamir4220 6 лет назад

Another great informative video Jeff! 👍🏽

@Malachiasz1983 4 года назад

I love living in a time when people cite actual studies to support their opinion. Thank for great video!

@BicepsBanter 6 лет назад

Great video Jeff, still such a common misconception that never seems to die!

@shoera14 3 года назад

The best... good information!!

@MatheusMPL 6 лет назад

Thanks for the informations!

@Omargp1991 6 лет назад

Great work Jeff. Keep it up. 👍🏽

@dylankennedy9209 6 лет назад

BRILLIANT! Thanks for the video.

@gavinchester2476 6 лет назад

Another cracking video from the best fitness RU-vidr

@rinosaint 6 лет назад

Jeff, first time I’ve watched one of your videos, but goddamn am I impressed. Your presentation style & research review is really insightful and easy to understand. Thanks for the fantastic overview - I can’t wait to watch more!

@ummmujaab 6 лет назад

ditto

@FeelnLikeIDoEveryDay 6 лет назад

Great video. When I started training serious again I threw a bunch of stuff out the front door and trying to squat anyway other than the way that felt most naturally comfortable was one of them. This video confirms my intuition. Thanks. Liked and subscribed.