There has been ongoing debate about knee and toe issues in squats.

The earliest viewpoint was that the knees should not extend beyond the toes. Because many studies have confirmed that this squatting would significantly increase the pressure on the knees, potentially causing them to be injured,while subsequent viewpoints suggest that if the knees do not exceed the toes,

the quadriceps muscles would not be stimulated sufficiently,reducing the effectiveness of the exercise.Which viewpoint is correct?

1. Key Points of Squats

In fact, the most important thing in squats is not the knee issue, but rather

the center of gravity problem.Only when the center of gravity remains above the center of the foot can the body maintain balance and generate sufficient power and explosiveness to complete the entire squatting movement.

At the same time, the lumbar spine is more likely to maintain a neutral position and bear the load, without excessive bending, reducing the burden and effectively preventing waist pain after squats.

2. How to Maintain Balance of the Center of Gravity?

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There are three key points.

One, the hips should move first, and the knees move after.

Because when squatting, the knee joint needs to bend to lower the body, but the knee joint is in a hinge position, only the upper hip joint or the lower ankle joint will move, and it will follow the movement.Conversely, if the knee moves first instead of moving the buttocks backward when squatting, the knee will experience a greater cutting force.

This

cutting forceis very likely to cause discomfort in the knees, which is the real reason for knee injury in squats.Two. Three-Point Foot Support

In squats, the body weight and the weight of the barbell should be evenly distributed on the entire foot, and the feet and knees can maintain stability and reduce knee pressure.To achieve this, the entire squatting process should make the inner side of the big toe, under the little toe, and the heel become three stable support points. Otherwise:

If the center of gravity is too far forward, the heel is off the ground, the body will lean forward

• If the center of gravity is too far back, the stimulation of the quadriceps muscles will be reduced, and it will not be conducive to the conversion of force.
• Three. In weighted squats, whether it's low bar squats or high bar squats, keep the barbell above the center of the foot and move it

verticallyWhy do some people find it difficult for their knees to extend beyond their toes?

As explained above, the knee and toe position is entirely for the purpose of maintaining the center of gravity, so it is not a standard of squats.

Some people find it difficult to extend their knees beyond their toes, while others can, which is mainly due to body proportions, if the legs are long and the upper body is short, the knees are more likely to extend beyond the toes

if the legs are short and the upper body is long, the knees are less likely to extend beyond the toesWhen retraining squats, don't worry about the knee and toe issues!

• END.
• Intervertebral disc herniation can continue to exercise, be cautious when doing squats and deadlifts

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