BB Squat: Correct Knee position - behind, level or infornt of toes?

[redmaxy]

The BB.com image (http://www.bodybuilding.com/fun/exer...ell+Full+Squat) on the exercise page taken from the side shows the knee position way forward of the feet at the (bottom) mid way point of the exercise. I have read and seen a few demo's on youtube with people commenting that the knees should be as close to "in line" with the toes as possible throughout.

I am trying to correct my form on this but am finding contradictory advice. Comments, advice please? Thanks.

[masterjb]

I try not to let my knees go that far ahead, but with a full squat, I cannot really keep my knees from going a little bit ahead of my toes

[GoJu]

knee position only matters if you're heels are coming off the floor, if that is not happening make sure that the weight is centered on your heels and everything should be fine, my knees always go over my toes when squatting and I'm fine; the whole knees over toes = bad for knees thing is an untrue myth.

[masterjb]

Originally Posted by GoJu

knee position only matters if you're heels are coming off the floor, if that is not happening make sure that the weight is centered on your heels and everything should be fine, my knees always go over my toes when squatting and I'm fine; the whole knees over toes = bad for knees thing is an untrue myth.

good to know

[wareagle77]

Originally Posted by redmaxy

The BB.com image (http://www.bodybuilding.com/fun/exer...ell+Full+Squat) on the exercise page taken from the side shows the knee position way forward of the feet at the (bottom) mid way point of the exercise. I have read and seen a few demo's on youtube with people commenting that the knees should be as close to "in line" with the toes as possible throughout.

I am trying to correct my form on this but am finding contradictory advice. Comments, advice please? Thanks.

I was always told to keep the knees behind the feet but with squats sometimes thats unavoidable, so from my point of view just try to your best to keep'em behind.

[wareagle77]

Originally Posted by masterjb

good to know

X2

[John Prophet]

there are sort of 2 basic squat forms out there. "olympic" and "powerlifter" styles

"bodybuilding" style might be closer to olympic style but maybe not QUITE as deep


powerlifter style = bar a little lower on back. Use a wider stance. sit WAY back with the butt and lean forward some with the upperbody. with this style the knees basically wont go forward at all. this uses a lot of hams/glutes and upper thighs and its pretty easy on the knees.

olympic style = bar high on the traps or high on upperback. They are also called "high bar squats" for that reason. stance is narrower. You still sit back with the butt but the high bar position and narrow stance tend to keep your torso way more upright and thus u cant sit back as far and the knees end up traveling forward some. This style requires a little more ankle flexibility. this style uses more quad and less glutes/hams

powerlifters tend to have big outer/upper thighs but no teardrop (muscle down near the knee)

oly lifters usually have more teardrop and lower thigh but maybe not as much outer thigh or upper thigh

[John Prophet]

peopel always say "dont let the knees go in front of the feet" etc....but then they dont tell the person how to avoid it, lol. if u are doign a high bar squat its very hard to NOT let the knees go forward

in any case, if u are worried about form..the NUMBER ONE error in any style squat is to make the first move down by breakign the knees forward. Thats totally wrong..the hips should break backwards first and the knee bend will happen naturally.

Id say 75% of people I see in gyms squatting break the knees forward first. if u do that youll just have a weaker squat and probably knee pain and its very hard to do a deep squat like that

[J.L.C.]

Originally Posted by John Prophet

peopel always say "dont let the knees go in front of the feet" etc....but then they dont tell the person how to avoid it, lol. if u are doign a high bar squat its very hard to NOT let the knees go forward

in any case, if u are worried about form..the NUMBER ONE error in any style squat is to make the first move down by breakign the knees forward. Thats totally wrong..the hips should break backwards first and the knee bend will happen naturally.

Id say 75% of people I see in gyms squatting break the knees forward first. if u do that youll just have a weaker squat and probably knee pain and its very hard to do a deep squat like that

Unless you do oly squats.....

Oly squats are 'knee break squats' because the knees move before the hips.

see http://www.t-nation.com/readArticle.do?id=459517

[BuffMister]

Well if its bad for your knee to go passed your toes when squating ,how do you explain lunge's then.....The only thing bad for your knee's in squats is if you let your knee's buckle in towards each other....thats it

[king66rob]

i found that using a bench between my legs gives a sense on security.