Knees Over Toes

The exercise provides stretch and strength benefits at the same time. Avoiding knee-over-toes range of motion is characterized as based on outdated training philosophy. The rule against letting knees travel past toes originated from a single observation that was never proven to demonstrate harm. Ben Patrick developed the Knees Over Toes methodology from personal experience with multiple knee surgeries and a torn ACL he chose not to repair surgically. Knees naturally travel past toes during stair descent, jumping, and landing. The knees are pushed forward while the front of the feet remain lifted and the pelvic position is maintained. The movement requires lifting the back knee off the ground while maintaining proper positioning. The exercise requires full range of motion with the front knee traveling forward past the toes. Combining knee-forward motion with posterior pelvic tilt makes the position safer and more controlled. The hamstrings can reduce or check anterior tibial translation at the knee. An object placed between the knees provides a tactile cue during the forward knee push. The drill teaches how to push the knees forward during a squat while maintaining good pelvic posi…