Should the knee go over the toe?

There has long been a thing in lower body training that your knee shouldn’t go in front of your toes

 

When squatting or lunging mainly

 

I remember when I did my first fitness course back in 1999 it was one of the big safety takeaways to remember when training someone

 

If they squat and lunge and their toes go in front of the knee then stop them, the exercise isn’t safe for them

 

Now there are 2 things that aren’t great about this

 

The first is the technical aspect

 

As you know one of the weekly tests we do with our bowlers is checking their dorsiflexion (ankle range)

 

We do the wall test (the inner circle guys have had a webinar on all the weekly monitoring we do and how to implement it) which is where we see how far in front of the toes the knee can go whilst keeping the heel on the floor

 

And we general like to have a 10 cm difference

 

Now this is perfectly fine, and what we want to see, normal ankle range

 

So if you are squatting with good mechanics and the knee is coming forward in front of the knee then there really is no issue

 

And the same with lunges, in fact there is a great variation called the lunge & lean where the ankle actively goes into dorsiflexion

 

The other side is that if you’ve got someone with a problem in their movement mechanics, whether it be squat, deadlift or chins, then don’t just write it off

 

We may very well not load that pattern but we want it to return to the natural pattern that you used to have as a toddler

 

Take the time to sort the issue that is causing it, be it a mobility or stability dysfunction, so that the body has access to all movements it needs

 

The OCD program that is in the Inner Circle is amazing to help you with this

 

As well as the feel, move & play better program

 

They are all part of the Inner circle, if you want to be part then join up here https://cricketstrength.lpages.co/membership-inner-circle/

 

Think differently

 

Dewsy