How many times have you heard someone say that your Knees can't go over your toes while you're doing a Squat or a Lunge? Or someone saying otherwise? But after all, who is right?

Short answer: Yes you can!

Long answer: It will depend on each case! Let's look at this.

I understand those who tell their clients/colleagues that their knees should not go over the tip of their toes to try to correct the technique, where they put the entire weight on tiptoe, which can generate greater forces on the knee (not synonymous with injury) . However, by saying these statements, we could be creating kinesophobia in the person, as well as creating another problem in the technique.

According to a study conducted by Fry et al., in 2003, it was observed that, in the deep squat, if the feet do not pass the tip of the toes, the squat technique will not be as good, generating greater forces in the lower back.

In conclusion, what we really must do is teach the correct technique of the exercises, without going into exaggerations and details that may not even be essential for the execution, and remember that each person is different and has different goals and the technique itself can be different depending on the limitations of each.

João