Why Knees Over Toes Is Good Squat Form – And How to Do It Right

Squats are one of the most foundational, powerful movements you can do for total-body strength.

But walk into any gym (or scroll through social media), and you’ll find conflicting advice — especially when it comes to your knee position.

Should your knees go over your toes when you squat?

According to Vicki Ostendorf, endurance athlete, coach, and founder of The Athlete Lab — yes… when done with proper form.

👇 Watch Vicki’s quick demo on correct squat alignment: 🎥 [https://youtu.be/vqpJ6PvNj3I?si=YfWirqkQ0mugHGsy]

✅ Why "Knees Over Toes" Isn’t a Bad Thing

For years, trainers taught people to keep their knees behind their toes during a squat. While the intention was to protect the knees, this cue oversimplifies human movement — and for many bodies, it's actually unnatural.

Vicki explains that allowing your knees to track forward over your toes (especially during deeper squats) helps:

• Keep your center of gravity balanced

• Engage the quads, glutes, and hamstrings properly

• Build strength and mobility that transfers to real-life movements (stairs, running, lifting)

• Reduce compensations that could lead to back strain

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🏋️‍♀️ What Proper Squat Form Looks Like

Vicki’s key points in the video include:

• Feet about shoulder-width apart, slightly turned out

• Core engaged, chest proud

• Knees tracking in line with your toes, not caving in or excessively pushing out

• Heels planted, with weight evenly distributed through the foot

• Hips dropping to a comfortable depth (which will vary by individual)

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Remember: the goal isn’t to mimic someone else’s squat — it’s to find your best alignment based on your mobility, limb length, and training goals.

💪 Why Squats Are Worth Doing

If squats aren’t in your regular routine yet, here’s why they should be:

• Build muscle and strength in the lower body

• Improve mobility and joint health

• Burn calories and boost metabolism

• Support better posture and balance

• Transfer directly to daily activities like standing, lifting, and walking

  
  

And best of all? They’re highly scalable. Whether you're using body weight, dumbbells, barbells, or resistance bands — squats can meet you where you are and challenge you as you grow.

🎯 Bottom Line

Proper squat form matters — but don’t let old-school cues limit your movement potential. Letting your knees travel over your toes isn’t just safe — it’s often necessary for strong, effective squats.

Check out Vicki’s video above, try a few reps yourself, and if you need more personalized feedback, stop by The Athlete Lab. We’re here to help you move better, feel stronger, and train smarter.