Are Knees Over Toes Really Dangerous?

What the Science Says

“There’s a common saying we hear all the time: ‘Knees over toes is dangerous.’ For years, this idea has been repeated in gyms, clinics, and training rooms—and for a long time, it stuck. But as research has evolved, so has our understanding of knee mechanics. Today, the evidence tells a very different story.

Where Did the Myth Come From?

One study often cited in support of avoiding knees-over-toes positions is the 2003 study by Fry et al. This research found that when forward knee movement during a squat was restricted, stress at the knee joint did decrease—but that load didn’t disappear. Instead, it was transferred to the hips and lumbar spine, significantly increasing stress in those regions.

In other words, limiting knee travel didn’t reduce overall joint loading; it simply shifted the burden elsewhere. From a clinical perspective, this raises an important question: are we protecting the knee, or just creating new problems upstream?

Knees Over Toes in Real Life

If allowing the knees to travel past the toes were truly harmful, many everyday movements would be inherently dangerous. Sprinting, jumping, squatting, cycling, climbing stairs, and even basic sit-to-stand transitions all naturally involve forward knee translation.

The human body is designed to tolerate—and adapt to—these positions when exposed to them progressively and appropriately. Avoiding knee-over-toe positions entirely ignores how the knee functions in both sport and daily life.

The Shift in Perspective

The current consensus in rehabilitation and performance science is clear: knees-over-toes movement is not only safe, but essential for long-term knee health.

Training through this range of motion helps develop:

• Strength of the quadriceps and surrounding musculature

• Endurance for repetitive, real-world tasks

• Motor control and stability throughout the full knee range of motion

These qualities are critical for injury prevention, return-to-sport readiness, and long-term joint resilience.

Implications for Injury Prevention and Osteoarthritis

Exposure to controlled knees-over-toes loading plays a vital role in:

• Reducing injury risk by preparing tissues for real-life demands

• Improving tolerance to compressive and shear forces at the knee

• Managing and potentially slowing the progression of knee osteoarthritis by maintaining joint capacity and movement confidence

  
  

Avoidance strategies may feel protective in the short term, but they often limit tissue adaptability over time.

Takeaway for Clinicians and Patients

Letting the knees move over the toes isn’t reckless—it’s functional. When programmed appropriately, knees-over-toes training aligns with how the body naturally moves and adapts.

The paradigm has shifted, and it’s time our rehab and training models reflect that shift. Embracing evidence-based knees-over-toes movement can lead to stronger, healthier, and more resilient knees—for the long term.

If you’re unsure how to safely implement these movements, consult one of our physical therapists for a one-on-one evaluation to ensure exercises are tailored to your goals, needs, and current abilities.