Is it ok for my knees to go forward of my toes when squatting? Yes! Find out why below ⬇️

Is it ok for my knees to go forward of my toes when squatting? Yes! Find out why below ⬇️

Yes, it is completely okay, and often necessary, for your knees to travel forward of your ankles when you squat. The idea that knees must stay strictly behind the toes is an outdated fitness myth.

Why it's ok, in fact beneficial
Full range of motion: It allows you to achieve a deeper squat, which fully engages your glutes and quads.
Natural movement: Your tibia (shin) length and femur (thigh) bone length directly dictate how far forward your knees must travel. Taller individuals or those with longer femurs will naturally have more forward knee travel.
Restricting forward knee travel shifts excess stress to your hips and lower back. Allowing your knees to move forward naturally lets your quadriceps work properly and helps you maintain an upright torso, protecting your spine.

When to Be Careful
If you already have a diagnosed knee condition, partial replacement or full replacement - seek the advice and expertise of a physical therapist.
While the movement is safe, pain is not. You should check your form if you feel sharp pain in the knee joint itself. If the pain does not resolve, then it's time to see a medical specialist and check the health of your knees.
Heel lift: Your heels should remain flat on the floor. If your knees going forward causes your heels to lift, you may lack ankle mobility so that is something to look into and address.
Knee caving: You also should ensure your knees track in line with your toes and do not collapse inward . Going slowly and checking your form in a mirror is a good way to see and then adjust , if necessary. Once you see it, adjust and then feel the alignment you will be more aware next time and find it easier to set yourself in the right position.

Ready to try a session with me? See details of this workout below ⬇️

Pilates Flow | Gentle Strength & Mindful Movement

Whether you're joining me just for today or are taking part in my 28 Day Pilates Challenge-Welcome! Today is Day 12 in Week 2 of The Pilates Reset Challenge—and however you’ve shown up so far, I’m so proud of you. This is the point in any journey where life can get busy, energy might dip, or motivation wavers. If you’ve missed a day or two, if you’re feeling tired, or if you’re just not “feeling it” today—this session is especially for you.
In this week’s live practice, we’ll focus on finding your flow—not perfection. We’ll move with gentle strength, reconnect to our breath, and return to the joy of mindful movement. This is a nourishing session designed to:
✅ Soothe tight hips and lower back
✅ Reawaken your core with ease
✅ Restore balance and mental clarity
✅ Help you reconnect with why you started
There’s no pressure here—just presence, support, and a little reset for your body and mind. I’ll be answering your questions live and offering modifications so you can move in a way that truly feels good.
This is your reminder: progress isn’t linear. Showing up, even gently, is everything.
👉 Can’t join live? The replay will be saved—come back whenever you need this moment of calm and connection.
💬 I’d love to hear how you’re doing. Share your experience in the comments—your honesty helps others feel less alone.

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Have a wonderful day,
Much love, Rachel ❤️
#girlwiththepilatesmat #pilates #pilatesathome

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Want to find out more about Pilates? My first book called The Little Book of Pilates covers all things Pilates from the history, to the principles behind it and the original 34 mat exercises.
To Order click here: https://uk.bookshop.org/a/13310/9781800076952

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https://www.sportengland.org/jointhemovement#get_active_at_home

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Disclaimer: It is recommended that you consult your Doctor or Healthcare Professional before starting any exercise programme. If you experience any pain or discomfort during this workout you should stop immediately and if necessary seek medical attention. When participating in any exercise or exercise programme, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this video you understand and agree that Rachel Lawrence- The Girl with the Pilates Mat- will not be held responsible or liable for any injury or loss you may suffer as a result of undertaking the workout.

Видео Is it ok for my knees to go forward of my toes when squatting? Yes! Find out why below ⬇️ канала The Girl With The Pilates Mat