Fitness trends debate knee positioning during exercises

A debate has emerged in the fitness community regarding whether knees should extend past the toes during exercises like squats and lunges. While traditional gym wisdom often advised against this movement, social media influencers, most notably Ben Patrick (known as ‘Knees Over Toes Guy’), promote exercises that encourage knees to move forward to strengthen the lower limbs.

Experts note that while increased flexion can increase thigh muscle engagement and joint load, it does not automatically cause damage, as bones and cartilage require adequate stress. However, there is currently insufficient evidence to prove this specific method is superior to other well-structured training programs.

Safety depends on gradual progression. Individuals are advised to adapt movement depth, weight, and repetitions to their specific capabilities. Persistent or increasing pain during or after activity may indicate excessive load and should be evaluated by a medical professional or physiotherapist.