Fact or Fallacy # 2: Knees shouldn’t go over toes during squatting or lunging!!
Here we go again…one of the most misguided statements made in health and fitness! By the way if you missed part one of this click here for a review on muscle tone!
Anyway, lets get on with the post!
In sport the knee projects over the toe regularly just look at MMA, wrestling, rugby, football, fencing etc etc and never is this issue identified as a major cause of injury. Yet when we take this into the gym environment people seem to take on this notion that the movement is bad for the knee.
The Japanese are often seem assuming the deep squat position for hours on end as a position of comfort and no knee injury epidemic is plaguing those guys! C’Mon, the human body is more resilient than that!!
Provided the individual in question has the adequate strength to control their body in this range of movement which they certainly should have when executing controlled movements with or without resistance under a coaches supervision, then you can assume that the movement is perfectly safe and indeed in these conditions can be extremely beneficial for the muscles around the knee and hip.
Whether as a coach you choose to prescribe squats/lunges etc with the knee moving in this way is your choice. It is generally thought that the more ankle flexion that occurs the more quadricep dominant the movement as opposed to hip and knee flexion with less ankle flexion which would be assumed to recruit the hip musculature more favourably. The second option is what many coaches would favour however the needs of the athlete and the sport in question will influence this decision, and not the notion of safety for the knee itself in a healthy individual.
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